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  1. #41
    Quote Originally Posted by Tonkaden View Post
    It really is pretty simple. I used to have excuses on why i was gaining or not losing. I was 6'7" 395. I am now 6'7" 302 lbs. I didn't go on bodybuilding.com forums or ask people for help other than how much protein do I need to preserve muscle. There is no magic formula. Its extremely simple.

    If you have a calorie deficit that is below your maintenance calories, you will lose weight. Its that simple. One lb = 3500 calories. If you have a deficit of 500 a day through diet and/or a combination of exercise and diet, then you WILL LOSE weight. You might stall out if you are putting on muscle, but that shouldn't be a trend that is permanent.

    If you aren't losing weight its because of your diet. It has nothing to do with your workout. You are being dishonest with yourself. Look at what you are eating and honestly ask yourself if you could improve it. I bet the answer is yes.
    Listen to this guy. I said a similar thing above. This is all there is to it, and there's no easy way.

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    Quote Originally Posted by Dirdie View Post
    I've been using Myfitnesspal app to track what I'm eating for the last 3 months, just using the default settings for my weight and height it has me at 2030 calories per day. I've been pretty good with not going over that goal on a daily basis, being summer time i tend to indulge in a few beers on the weekends, but i haven't even been over doing it with that like I've usually done in the past.
    Hey, you're already 90% of the way to a healthy lifestyle and losing consistent weight. Now you just gotta track your weight week over week and adjust your calories appropriately. Also, I'd highly recommend weighing / measuring your food. You can't eyeball stuff while tracking, it defeats the purpose.

    Beers on the weekend are totally fine. Just make sure to account for that in your daily allotment of calories and you're set.

  2. #42
    Quote Originally Posted by Dirdie View Post
    Start with a little background, I'm 5'8 use to be 165 lbs about 6 years ago. got into a car crash broke my back and have a fusion from t4-t9 and some extensive nerve damage in my legs. Needless to say after all that i put on some lbs highest was 210. I've always exercised off and on but every time i would get into it and start feeling great again i would get injured and have to take a break.

    I currently have a bulging disc in my lower back, a bad hip and knee on my right side probably due to my limp when i walk due to the nerve damage.

    I started exercising again this year, i've pushed through the pain and have been going strong since march. I went from 205-195 pretty fast within a month. Now i have been fluctuating between 190-195 ever since and can't seem to lose anymore.

    I have been keeping track of my calories intake, protein, fiber, carbs and all that. everything seems to be on the right track diet wise i think.

    My exercise routine is 3 days a week basically full body workout on a bowflex sport, can't really handle more then that with my injuries. But i'm hoping as i get stronger the more i can exercise without hurting. And I am 45 mins from the nearest gym so thats about all i have

    I start with 10 min cardio on a elliptical

    Curls
    Tricep pull downs
    Chest Flys
    Bench Press
    seated Shoulder Press
    Seated Lat Rows
    Leg Extensions
    Squats
    Standing Leg Kick back
    leg curls
    Shoulder pull downs

    I have no seen any gains in at least 2 months, what am i doing wrong? what can i change? What can be improved?
    you can never ever humanly possibly out train a bad diet.

    also if you're trying to gain muscle and cut weight at the same time it's not really possible, gaining muscle requires Surplus of calories, and cutting weight requires calorie deficit.

  3. #43
    Quote Originally Posted by Dirdie View Post
    I've been using Myfitnesspal app to track what I'm eating for the last 3 months, just using the default settings for my weight and height it has me at 2030 calories per day. I've been pretty good with not going over that goal on a daily basis, being summer time i tend to indulge in a few beers on the weekends, but i haven't even been over doing it with that like I've usually done in the past.
    Have you adjusted your goals on fitnesspal to account for the amount of weight you have already lost?

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    Quote Originally Posted by Zarithras View Post
    Listen to this guy. I said a similar thing above. This is all there is to it, and there's no easy way.

    - - - Updated - - -



    Hey, you're already 90% of the way to a healthy lifestyle and losing consistent weight. Now you just gotta track your weight week over week and adjust your calories appropriately. Also, I'd highly recommend weighing / measuring your food. You can't eyeball stuff while tracking, it defeats the purpose.

    Beers on the weekend are totally fine. Just make sure to account for that in your daily allotment of calories and you're set.
    Bro. I am listening, but what he is typing obviously isn't what is actually happening.

    You dont eat 7000 calories less than your maintenance a week and NOT lose weight. He is eating awful calories or he is lying. This isn't rocket science or advanced mathematics. Its simple science and simple math.

  4. #44
    Quote Originally Posted by Tonkaden View Post
    It really is pretty simple. I used to have excuses on why i was gaining or not losing. I was 6'7" 395. I am now 6'7" 302 lbs. I didn't go on bodybuilding.com forums or ask people for help other than how much protein do I need to preserve muscle. There is no magic formula. Its extremely simple.

    If you have a calorie deficit that is below your maintenance calories, you will lose weight. Its that simple. One lb = 3500 calories. If you have a deficit of 500 a day through diet and/or a combination of exercise and diet, then you WILL LOSE weight. You might stall out if you are putting on muscle, but that shouldn't be a trend that is permanent.

    If you aren't losing weight its because of your diet. It has nothing to do with your workout. You are being dishonest with yourself. Look at what you are eating and honestly ask yourself if you could improve it. I bet the answer is yes.
    Wow. I like you a lot. You told it like it is

    Quote Originally Posted by Dirdie View Post
    I've been using Myfitnesspal app to track what I'm eating for the last 3 months, just using the default settings for my weight and height it has me at 2030 calories per day. I've been pretty good with not going over that goal on a daily basis, being summer time i tend to indulge in a few beers on the weekends, but i haven't even been over doing it with that like I've usually done in the past.
    As others have said, you're cheating on your diet or not paying attention to it. It's that simple. You either want to lose the weight or you don't. Don't make up excuses.

  5. #45
    Yup. It turns out your "metabolism" or your training can't defy the law of thermodynamics

    Buy a food scale, measure your food, track every single thing in an app. All the way down to your condiments, coffee creamer, and that fun size candy bar you snatched from the break room.

    Eventually you'll be able to eyeball and won't need to track so heavily.

  6. #46
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    Quote Originally Posted by Dirdie View Post
    I've been using Myfitnesspal app to track what I'm eating for the last 3 months, just using the default settings for my weight and height it has me at 2030 calories per day. I've been pretty good with not going over that goal on a daily basis, being summer time i tend to indulge in a few beers on the weekends, but i haven't even been over doing it with that like I've usually done in the past.
    You could try cutting your daily calories by 100-200 and seeing if that changes anything.

  7. #47
    Just installed a hiit timer app on my phone, set it to 1:15 slow and a 1:00 fast and I must say it was a good change to the normal pace I isually do. Made it the entire 20 mins, my knee and hip is a little sore but it will pass. Thanks for the advice on the hiit workout.

  8. #48
    Please do take any advice here and give an orthopedist a visit.
    They can help you find the right people who can actually help you.
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  9. #49
    Quote Originally Posted by HumbleDuck View Post
    Please do take any advice here and give an orthopedist a visit.
    They can help you find the right people who can actually help you.
    I have seen one, I have osteoarthritis in my knee and hip joint. they recommend me to lose some weight to take some pressure off the joint. The more I exercise the less pain I'm feeling in the joints.

    I thank everyone for their advice, I guess all I can do is keep counting calories eating healthy and exercising. Thank you all for your time.

  10. #50
    Lego Moderator GothamCity's Avatar
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    Quote Originally Posted by Dirdie View Post
    --snip--
    As someone who lost a bunch of weight, the real way to do it is diet.

    Weight loss is something like 80% diet, 20% exercise.

    As a simple thought experiment, assume your base metabolic rate is 2000 Cal/day. So you'll burn that regardless of activity. If you want to maintain this weight, you have to eat an average of 2000 calories a day. If you want to lower it, obviously eat less. A good way to think of this (and what helped me) is you have a bank of say 2000 calories that you can eat a day. This will maintain weight. You can pretty easily clear 1lb a week. To do so, you need to you either need to increase your bank amount, or lower how much you're taking out each day by 500 calories. (Because 500 cal * 7 days in a week = 3500 calories, which is a pound of weight loss).

    The easiest thing to do, is to simply just eat 1500 calories a day instead of 2000.

    Alternatively, you can try to increase your bank amount by exercising off 500 calories a day, or a combination of the two. If you're just doing some walking, you need to walk 2 hours a day to free up 500 calories. You mentioned using the elliptical, you'd need about an hour of that a day at your weight to clear off 1 lb a week. Weight lifting, you'd need to do about 1 and a half hours a day to lose a pound a week.

    That's a lot of effort, compared to just eating less. Working out is more about increasing strength and getting healthy, compared to weight loss. Diet control and general activity is all you need to shed pounds.


    What I'd recommend: Talk to a Nutritionist, they will be able to set up how many calories you need a day (along with all the other nutrition you need), and they will be able to help with portion control. Next, get an accurate food scale, and get in the habit of weighing your food for a few weeks, until you know how much you should be eating. As an example, I eat 4oz of meat twice a day, so when I get home from the store, I cut and weight out all the portions then. Third, if you want to supplement yourself with exercise, pick something consistent that you can do for an hour or two, several times a week. Walking is low impact, as is swimming (I swam 6 days a week for an hour+ a day during my weight loss), cycling, etc. Running is rough on joints/spine, so avoid that (as is jogging). Weightlifting is good, as extra muscle will raise your daily 'bank', but it's not an alternative to cardio, it's more supplemental. If you have issues with time, cardio > weightlifting (generally).

    Don't lie to yourself, or cheat your diet. It's fine to have a beer with the friends, but google the calorie content of that beer, and put it in a journal or on an app. Weigh things out, it's far more accurate. 45 grams is 45 grams. 1 cup, can vary based on size, how packed it is, etc. Also, break things down, if you want to lose 30 pounds, then that's 30 weeks, or around 8 months to a year. So set monthly and weekly goals, and track yourself. Don't fret too much about the day to day, just watch your intake. It's okay to take in 1700 calories one day because of that beer or two, just make sure the next two days are only 1400, or something to that effect.

    Ultimately, a nutritionist is probably your best bet, they'll be able to guide you towards the path of success.

    Best of luck!
    Last edited by GothamCity; 2017-08-22 at 09:39 PM.
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  11. #51
    Quote Originally Posted by Dirdie View Post
    I have seen one, I have osteoarthritis in my knee and hip joint. they recommend me to lose some weight to take some pressure off the joint. The more I exercise the less pain I'm feeling in the joints.

    I thank everyone for their advice, I guess all I can do is keep counting calories eating healthy and exercising. Thank you all for your time.
    If your biggest problems are joint pains and you are not overly overweight bmi +30 for example then losing weight is not optimal route for you. Its strength training. Your mucles support the joints so even if you lose the weight but dont have enough muscle support you will still feel pain. I wouldn't recommend alot of running since running is alot more stressful to the joints compared to other forms of aerobic exercise, this is if you feel pain in the joints. Good strength training program that focuses on lower body and midsection stability and alot of recovery exercises, stretching and light aerobices everyday (walking or other light movements).

    Diet helps you lose weight but strength training will help you out with the joint pains.

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