What am I doing wrong??? No weight loss!!

[RockHard]

For the last 4-5 years, I have been trying to put weight on (for rugby) - went from 78kg to 110kg with 14% bodyfat (in 3 years). Now, due to injury, rugby is no longer an option (hasn't been for a while now). So - I now boz, which is awesome, but I am trying to get down to 90kgs... I train like crazy, have VERY little carbs, yhave started limiting protein intake to further reduce weight, but nothing is working.

This is my typical week :

- I do 40 mins cardio every morning

- Circuit training at gym at lunch on mon, wed, fri with 15 mins HIIT at the end of workout.

- Tues and Thurs lunch I do leg workout (nothing heavy) with 15 mins HIIT at the end of workout.

- Boxing for 1 hour every week night as well as sat morning.

Typical diet :

Breakfast = 1 banana with natural muesli + Protein shake

Lunch = 300g Steak and veges + Protein shake

Dinner (after boxing) = Chicken/Steak/fish + Veges

5-6 servings of fruit during the day between meals, as well as about 4 litres of water (and heaps of coffee).

5 weeks ago I weighed 105, managed to drop down to 97kgs 2 weeks ago and now back up to 101kgs. My goal is 90kgs. I haven't had bodyfat test done recently, but my guess is about 12% (maybe a bit less). What am I doing wrong?

[two_phat]

I'm no expert but I'll throw in my 2cents...

That seems like a fair amount of cardio that your doing - are you reasonably tired at the end of the week from this? Seems like your doing over 2 hours per day..

I think you need to have a think about these things...

- switch to having 5 - 6 smaller meals throughout the day, its more hassle and takes getting used to, but the body will benefit from it.

- Theres always alot of sugar in fruit. And if your having 5 -6 servings between meals, it means your snacking - which means you probably need to change your eating plan (see previous point).

- you mentioned your now back on the booze. everybody loves getting on the turps, but its full of empty calories. Stop completely if you can, if not then cut back and limit yourself in some way.

- 2 weeks ago you were down to 97kg. Now your back up to 101kg. If your sticking to this plan then theres no way that you can put on 4 kgs of fat (or muscle). Possibly this could be some water weight? or your scales aren't doing their job.

- get your body fat tested instead of guessing. and do it regularly. this will give you a much better idea of your progress.

I don't know how much help this will be - but good luck anyway

[RockHard]

haha - I made a typo! Not on the booze, I meant box (not boz) - PMSL.

I hardley ever have a drink, so no, that is not an issue .

I really should look into my scales and see if they are correct (digital - maybe battery needs to be changed) and get BF test done again.

Thanks for the suggestions anyway, appreciated.

[trainharder]

i wont comment on your diet or training but wanted to say dont worry about the scales.

the true measurement is your skinfold tests find out exactly what your bodyfat is and then get regular checks so you can monitor your progress

relying on the scales is not a true indication of where your at as you can fluctuate by a couple of kgs a day anyway.

if you are serious about improvements you need measurements to chart your progress.

[IronHyde]

Although that is true trainharder, i think (just a guess) is that he might be wanting to get down to 90kg for boxing (different weight class?). The regular BF checks may help in the sense that if you get to a low BF percentage and your not at your goal weight (assuming you are cutting weight for boxing) then you may either need to reduce water retention or loose muscle mass :shock: .

[trainharder]

yep sorry i didnt read the whole thread and when i try and loose weight i just aim to loose bodyfat and stay as heavy as possible

if its a straight weight loss i would suggest a few changes to what you are doing

the lunch you have is 300g steak ,veges and a protien shake

i would change it to only a 200g steak and veges drop the protien shake and have it 3 hrs before or after.

and 5 to 6 servings of fruit is far too much lots of sugars and unnessesary carbs there.

aim for 5 to 6 smaller meals spaced apart and dont over-do the protien keep it at 40g per serving thats 240g a day.

reduce the carbs to morning oats and the veges you are having.

keep a weekly record of what you eat and adjust after a few weeks if you have no improvements.

[teamfatboy]

I'm with the others - dump some of those serves of fruit in favour of protein shakes as part of six, regularly-spaced smaller meals per day.

When you get skinfolds done, calculate your Lean Muscle Mass, and use that to forecast a calorie intake, then split the protein across that, with carbs early in the day. Don't forget fats too - essential fats like flaxseed oil are as important as protein and carbs.

[Optimass]

Possible diet :

Breakfast = 1 cup uncooked oatmeal /or 2 pc 100% grain toast (add 8 egg whites / 3yolks) add 1 fruit serve to meal

M/t = whey protein shake + handfull of almonds (nuts) (make shakes in water)

Lunch = 300g Steak and 1 cup green veges + 1 fruit serve

Pretraining = 250g lite cottage cheese + 1 fruit serve

post training (whey shake - in water)

Dinner (after boxing) = 250g Chicken/Steak/fish + 1 cup equiv Veges

Supper= 200g lite yogurt

4 litres of water

(no more than 2 cups coffee - use artificial sweetner) - for every cup above 2 add 500ml water to your daily water intake ... i.e not too much :wink:

one fruit serve = an apple or orange .... no bananas (high sugar and potassium ... tricks your water reten)... Try and eat 3 different fruit per day.

if you are taking creatine - stop ... works the same as sodium (phosphate) = water retention ... can add it back in later once you get through your sticking point.

[RockHard]

Thanks so much for all the suggestions and I certainly will be changing my ways and follow a lot of what you all have suggested.

As said earlier, I am trying to get down to a different weight class - so it's not as simple as not taking notice of the scales. I need to get down under 200 pounds, which is just over 90kgs.

I will cut down on the fruit and also going to limit my strength sessions (circuit training) to twice a week and do a bit more cardio - coaches reckon I can get down to 90 - so I'll be working my arse off!

Another point - I don't drink sugar in my coffee - black

[RockHard]

Possible diet :

Breakfast = 1 cup uncooked oatmeal /or 2 pc 100% grain toast (add 8 egg whites / 3yolks) add 1 fruit serve to meal

M/t = whey protein shake + handfull of almonds (nuts) (make shakes in water)

Lunch = 300g Steak and 1 cup green veges + 1 fruit serve

Pretraining = 250g lite cottage cheese + 1 fruit serve

post training (whey shake - in water)

Dinner (after boxing) = 250g Chicken/Steak/fish + 1 cup equiv Veges

Supper= 200g lite yogurt

Thnaks for this diet Optimass - I do have a question regarding breakfast, how do you go about having the eggs if you're at work? I go to the gym right next to my workplace, so not at home for breakfast.

[two_phat]

Does your workplace have a microwave? or any other cooking utilities?

[Optimass]

I'm a sick puppy :pfft: .... cook it and put it in a container

(eating because it need it not because I want to )

[RockHard]

Righto - 8 eggs, scrambled night before - easy to transport... Oh, forgot to mention that I ride a motorcycle (so need to fit food into my backpack with my HUGE amount of gear!)

[RockHard]

98.5Kgs this morning.