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AbsolutPrep

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I think I finally have my act together diet wise and exercise wise.

1st meal:
protein Milkshake(25g Isopure)

2nd meal
can of tuna

3rd meal
Chicken or Fish with spaghetti and broccoli

Post workout
Protein shake with the folowing:
50g Isopure
5g Creatine
5g L-Glutamine
50 grams of sugar

Post workout meal
Can of tuna

Last meal of the day
3 or 4 egg whites with turkey ham.


For exercise I go to the gym 5days a week and try to max out my muscles.
I rest very little between different sets and different exercises and I usually do 6 or 7 exercises for each body part.

In addition Monday, Wednesday and Friday I do cardio and Tuesday and Thursday I do sprint training


I'm getting kind of frustrated because I'm still 184 pounds...I'm not losing any weight


:(


I'm gonna use Hydroxycut and Carnispan and see if that works
 
Do you know that your diet is 90% protein?

You're also not growing because that looks like about 1000 calories of food. or are you trying to lose? Either way you need to eat more, with more balance. Wheres the fruit and vegetables?
 
Exactly what Tony said - you can't just eat tons of protein and expect to lose weight. Use one of those calorie calculators to figure out just how much you should be eating and reduce it by about 500 calories. And make sure to eat more carbs and fats, and dont skimp on the veggies. Is that spaghetti whole grain?
 
I see too much protein supplements. You need to lay off of it. You can't live your life drinking protein shakes. Milk will help you far better for post workout.

For the first meal, it's garbage, really, in my opinion. On the whey protein bottle, it says clearly, "Not meant for sole nutrition." What that means is you need to eat food, and Whey Protein can act as a supplement to that diet.

As for first meal, eat something better. Perhaps oatmeal, whole wheat bread, and drink plenty of water/milk.

Honestly, I don't think you'll be able to hold this diet for long. Perhaps one or two months before you go on an explosive binge.
 
AbsolutPrep said:
I'm getting kind of frustrated because I'm still 184 pounds...I'm not losing any weight
Click to expand...


Yeah, the reason why is because your body doesn't have any fuel. I think you're working out way too much too. Muscles grow OUTSIDE of the gym, not inside. Therefore, you need to rest every other day to allow your muscles to rebuild and recover (where growth occurs).

You need to eat. Read the stickies around here.

For workout, here's a good idea:

M: Weights, full body (40 minutes). 20-minutes light cardio. Total time: 1 hour

T: Cardio, 30 minutes. 5 minutes cool down. 5 minutes stretch and recovery. (40 minutes total).

W: Rest, or light workout (walk)

R: Same as Tuesday bust do a different cardio

F: Weights, full body (40 minutes). 20-minutes light cardio. Total time: 1 hour

S: Rest

S: Rest or light cardio.

On days of your weight, lift hard and heavy. Rock and roll. Hold nothing back. Act tough, but not ^^^^y. Don't underestimate how much you can lift.

I have one dude who lifts literally 5 pounds dumb bells all 40 minutes, and then complain that he's not "growing." Then he eats kind of like you do, and then complain that he can't gain any weight. Now he does nothing.

Remember, every chump you see quits. Only a few actually makes the change and the reason why is that they change their lifestyle for the better... not go on a fad diet of drinking protein shakes and garbage.
 
trust everyone who said you aren't eating enough. That was my problem for a long time. I feel like I eat a ton right now and I'm still losing fat.

You need to figure out your calorie needs.
 
There is no such thing as starvation mode. You are taking in more calories than you are burning. Adjust your diet.
 
Dry said:
There is no such thing as starvation mode. You are taking in more calories than you are burning. Adjust your diet.
Click to expand...

It's pretty obvious from his diet breakdown that he isn't eating nearly enough. You're not going to pull in enough cals from a couple protein shakes, couple cans of tuna, egg whites, and chicken, to reach a daily requirement (even at a deficit) unless you're truly eating a large amount, even for the OP.

Chances are, like everyone else is saying, he isn't eating enough.

Starvation mode is definitely a truth. While the name is drastic, the philosophy is pretty basic. The body at starvation mode slows down the metabolism; slows down fuel burning, and will actually often take fuel from muscle tissue before taking it from fat in those conditions.

Bump up your cals OP and see how things go for a week or two. It probably feels like a ton because its all protein, throw some carbs/fat in there and it'll help immensely
 
What would you guys recommend adding to my diet?

I eat maybe every 3 hours and I'm never hungry because I eat all day basically

The reason for the Protein Shake in the morning is because while you are sleeping your muscles aren't receiving any fuel. 1st thing in the morning you have to drink a protein shake and some carbs to kick start your metabolism and stop being in a catabolic state


Plus eating protein makes your metabolism work harder so If I eat a lot of protein a burn much more calories that way.

In the gym I work out every day

I try to do Back, Chest and Shoulders at least once a week.

I usually do Monday-Chest,Biceps, Tuesday-Shoulders,Traps, Wednesday- Back, Triceps

For the other 2 days I usually listen to what my body has to say.

If my chest feels like it can have another go then I'll do chest, If its too soar then I'll do shoulders or back
 
AbsolutPrep said:
What would you guys recommend adding to my diet?

I eat maybe every 3 hours and I'm never hungry because I eat all day basically

The reason for the Protein Shake in the morning is because while you are sleeping your muscles aren't receiving any fuel. 1st thing in the morning you have to drink a protein shake and some carbs to kick start your metabolism and stop being in a catabolic state


Plus eating protein makes your metabolism work harder so If I eat a lot of protein a burn much more calories that way.

In the gym I work out every day

I try to do Back, Chest and Shoulders at least once a week.

I usually do Monday-Chest,Biceps, Tuesday-Shoulders,Traps, Wednesday- Back, Triceps

For the other 2 days I usually listen to what my body has to say.

If my chest feels like it can have another go then I'll do chest, If its too soar then I'll do shoulders or back
Click to expand...

fruit and veggies. I see one serving of broccoli in your diet. You need more than that.
 
I just figured out why I'm not losing weight

I just did the BMR calculation...I got the info from the Nutrition Subforum, Nutrition 101 thread

Apparently my body burns about 2000 calories a day.

According to Fitday my diet is about 2000 calories a day so if I want to lose weight I gotta cut it by 500 calories

I'm still gonna eat 5 meals a day but I'm cutting all cheese and that'll get me to 1500 calories

that means I'll have a 500 calorie deficit if the Nutrition 101 calculation is correct.
 
Try this out for your meals:

Morning: Complex carbs and/or protein. Good stuff includes rolled oats, eggs, cereal, milk, etc. I usually have one cup of oatmeal, with some wheat bread, and a glass of milk. That covers the complex carbs, and protein.

Mid-morning snack: Fruits of some type.

Afternoon: Protein, fat, and some carbs. Usually a mixture of fruits and veggies good at this point. Perhaps a tuna salad (since you seem to like tuna so much) mixed with nuts and eat an apple, with orange.

Pre-gym snack: Fruits if you're going cardio, or perhaps a big glass of milk if you're in weights. Today I have a big bag of beef jerky I'm eating.

Post-gym/evening: Fruits and veggies. Protein / carbs / fat mixture, mainly protein. My favorite is salmon with carrots, broccoli, some rice, sweet potato, green beans, and so fort.

Meal before bed: Some fruits perhaps.

This is just an example. Please don't follow it to heart. I'm sure many people will add more. But as you can see, at no point and time, did I mention drinking/eating whey protein. Whey protein is from milk... so drinking milk will have the same effects.
 
AbsolutPrep said:
I try to do Back, Chest and Shoulders at least once a week.

I usually do Monday-Chest,Biceps, Tuesday-Shoulders,Traps, Wednesday- Back, Triceps

For the other 2 days I usually listen to what my body has to say.

If my chest feels like it can have another go then I'll do chest, If its too soar then I'll do shoulders or back
Click to expand...

It sounds like you're doing isolation exercises.

Do big, heavy lifts that works a large range or muscles. Squats, deadlifts, bench (incline/decline/straight), pull ups, situps, push ups, crunches, dips, clean and jerk, military bench presses, and so on. If a particular exercise is only using one muscle group, forget about it.

Do proper sets and reps. Perhaps a 5-3-1 combination is a good strength builder. 5x weights that are heavy but light. 3x medium range, and 1x heavy where you *might* need a spotter. Practice form with the barbell at first, then add weight as your progress if you cannot do it.
 
Dallen said:
Try this out for your meals:

Morning: Complex carbs and/or protein. Good stuff includes rolled oats, eggs, cereal, milk, etc. I usually have one cup of oatmeal, with some wheat bread, and a glass of milk. That covers the complex carbs, and protein.

Mid-morning snack: Fruits of some type.

Afternoon: Protein, fat, and some carbs. Usually a mixture of fruits and veggies good at this point. Perhaps a tuna salad (since you seem to like tuna so much) mixed with nuts and eat an apple, with orange.

Pre-gym snack: Fruits if you're going cardio, or perhaps a big glass of milk if you're in weights. Today I have a big bag of beef jerky I'm eating.

Post-gym/evening: Fruits and veggies. Protein / carbs / fat mixture, mainly protein. My favorite is salmon with carrots, broccoli, some rice, sweet potato, green beans, and so fort.

Meal before bed: Some fruits perhaps.

This is just an example. Please don't follow it to heart. I'm sure many people will add more. But as you can see, at no point and time, did I mention drinking/eating whey protein. Whey protein is from milk... so drinking milk will have the same effects.
Click to expand...

The thing is 1 cup of milk has 8 grams of protein, 5g fat, 13g carbs
1 serving of Isopure has 50 grams of protein, no fat, no carbs
 
You’re concentrating on the numbers too much. You followed your rules, and you got no where quickly and fast. Best to stick with food than some supplements. Just because something is fat-free or "low carbs" it doesn't mean it's good for you. Heck, a bottle of car coolant has 0 calories and fat free... but I'm not about to jug that pony down.
 
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AbsolutPrep said:
I just figured out why I'm not losing weight

I just did the BMR calculation...I got the info from the Nutrition Subforum, Nutrition 101 thread

Apparently my body burns about 2000 calories a day.

According to Fitday my diet is about 2000 calories a day so if I want to lose weight I gotta cut it by 500 calories

I'm still gonna eat 5 meals a day but I'm cutting all cheese and that'll get me to 1500 calories

that means I'll have a 500 calorie deficit if the Nutrition 101 calculation is correct.
Click to expand...

The BMR is the amount of calories burnt if you're not doing any activity, i.e if you slept all day you'd burn 2000 calories. Use the Harris Bennedict formula in order to calculate your maintenance level
 
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