4 more weeks of carido+strength and still no change

[Domestika]

Ok...time to check in for my monthly gripe.

Let me preface this by saying that I am not exercising to lose weight...it would just be a really nice side effect of getting healthier. But I do wonder if I'm actually accomplishing anything at all!

I've been strength training every other day for 6 weeks and running every other day for 8 weeks. I'm staying below my required calorie intake and I eat clean food.

And I am just as damn heavy as I was when I started all of this! Ok, I understand that muscle weighs more than fat. I get it. But My body fat % hasn't changed either. Which means that the fat is NOT being replaced by muscle.

With the same number on the scale, the same numbers on the tape measure and no change in my body fat percentage I'm kind of only left with one conclusion.... I'm not accomplishing anything here! Am I actually becoming more fit at all? If NONE of these numbers change...wouldn't that kinda indicate that I'm actually not making any headway at all, fitness-wise?

Edited to add:
Ok, after reading a similiar thread I noticed that a lot of questions are about diet.

By clean eating I mean: I don't eat any white pasta, white sugar, white rice, I don't drink pop (diet or otherwise), coffee, tea, juice. I don't eat fatty meats or junk food. I eat a lot of fruits and vegetables with whole grains (whole grain pasta, brown rice, etc). I get my protein from a bit of fish, as well as cheese, nuts, eggs. I rarely eat sugar, I stay well hydrated with water and I eat small meals during the day. And I generally come in at about 1800 calories a day, which is about 300 less than I would need to maintain my body function if I were sedentary.

 

[Waitwhat?]

Are you not even noticing a difference in your pants size? How are you measuring your body fat %? Measuring tape or fat calipers? Don't go by the scale.

In order to lose a lb a week you need to come in 500 calories under your BMR per day. You said 300.

Give us an example of what you eat on a typical day.

We'll help you figure it out :xmas:

 

[Domestika]

Are you not even noticing a difference in your pants size? How are you measuring your body fat %? Measuring tape or fat calipers? Don't go by the scale.

In order to lose a lb a week you need to come in 500 calories under your BMR per day. You said 300.

Give us an example of what you eat on a typical day.

We'll help you figure it out :xmas:

I am using a scale to do my body fat %. I don't know how else to do it. But it does seem consistent enough in the number it shows me that I'm sure it would show a drop if there actually was on.

And no, no change at all in how my clothes fit. There are a few pants I try on every few weeks and there's be no change at all. I was measuring myself for a while but I got mega frustrated because everything said "you'll see a difference in your measurements, not the scale"...but the tape measure didn't show any change either!

I try to do 300 under my *sedentary* BMR and I burn one or two hundred calories a day, exercise wise. So I actually am coming quite close to the 500 that I would need to lose 1 pound a week.

A typical day would be:

1 container yogurt - 100 cal
1/2 cup oats - 150 calories
handful of berries - 20 calories
=270

skyr (Icelandic diary...thing, high in protein, low in fat) - 200 calories
=200

2 piece whole wheat bread 150 calories
1 oz havarti cheese 60 calories
cucumber 8 calories
tomato 38 calories
yellow pepper 39 calories
3 sprays salad dressing 20 calories
mushroom 8 calories
=450

bowl of non-sugar cereal (plain Cheerios, Fitness, etc) 150 calories
1/2 cup soy milk 50 calories
=200
OR
1 thin slice rye bread
1T peanut butter
=150

1/2 cup brown rice 110 calories
handful each of: chopped red pepper, chopped onion, chopped tomato, chopped mushrooms - approx 90 calories
1 oz of cheese 60 calories
sliced hardboiled egg 75 calories
soy sauce
1 T chopped nuts (almonds or walnuts usually) 50 calories
=385

approx 200 calorie snack (skyr, rye bread/peanut butter, yogurt/fruit, etc)
=200

=1705 calories

Like anyone, I have days when it's more and days when it's less. But this is a pretty typical day for me. My sedentary BMR is about 2050.

As far as exercise, I'm doing the Couch to 5K program (which I know is not serious cardio - but it's about 100% more cardio than I was doing 2 months ago!) 3 times a week. My strength training is...well, I'm still working it out. I do 2 or 3 full body routines a week...I'm probably overtraining in this area but I'm still trying to get the hang of it.

 

[Waitwhat?]

Will you give me your height, weight and age please I'm going to figure out your BMR (because for some reason it's the same as mine). If you would rather PM me that info you can.

 

[Domestika]

Will you give me your height, weight and age please I'm going to figure out your BMR (because for some reason it's the same as mine). If you would rather PM me that info you can.

Ok...I'm moderately embarrassed. I went on a hunt for the BMR calculator I used before (and have been basing all of my information off of) and I can't find it...but I did find several others who all say my BMR is like...1500!! Though, it does say that to maintain my current weight I would need to consume 2045 calories (which is maybe where I got mixed up).

It doesn't necessarily change anything (because I'm still eating about 300 calories less than I would need to maintain) but I was definitely misleading about my BMR. Sorry!



That is the calculator I used this time around. I'm 5'9 and weight 150 pounds. I'm female and 28. I put the activity as light...I don't know is meant by "moderate" so I thought I'd choose what would give me a lower number.

Even with the mixup, though..I'm still eating fewer calories than needed to maintain. It's definitely the lack of change in the way my clothes are fitting that irks me the most. I sort of expected that 8 weeks into this my jeans would be maybe the teensiest bit less snug? :/

 

[Waitwhat?]

Ok...I'm moderately embarrassed. I went on a hunt for the BMR calculator I used before (and have been basing all of my information off of) and I can't find it...but I did find several others who all say my BMR is like...1500!! Though, it does say that to maintain my current weight I would need to consume 2045 calories (which is maybe where I got mixed up).

It doesn't necessarily change anything (because I'm still eating about 300 calories less than I would need to maintain) but I was definitely misleading about my BMR. Sorry!



That is the calculator I used this time around. I'm 5'9 and weight 150 pounds. I'm female and 28. I put the activity as light...I don't know is meant by "moderate" so I thought I'd choose what would give me a lower number.

Even with the mixup, though..I'm still eating fewer calories than needed to maintain. It's definitely the lack of change in the way my clothes are fitting that irks me the most. I sort of expected that 8 weeks into this my jeans would be maybe the teensiest bit less snug? :/

I've got you at 2,100 (with a light workout). So if you want to lose a pound a week: 2,100 - 500 = 1,600 calories per day. If I were you I'd get a measuring cup and spoons and don't go over that daily number unless you want to hit the gym harder at 5 days a week.

 

[Domestika]

I've got you at 2,100 (with a light workout). So if you want to lose a pound a week: 2,100 - 500 = 1,600 calories per day. If I were you I'd get a measuring cup and spoons and don't go over that daily number unless you want to hit the gym harder at 5 days a week.

Dear god. Do humans function on so little food?

...ok, I know that's silly. I just hate, hate, hate restricting my diet to that point. I guess I need to step up my exercise then!

It's a shame that strength training doesn't really burn a lot of calories (at the time). It's kind of hard to project how many extra calories more efficient muscles will help you burn down the road...

I think I'm going to buy a food scale and weigh my food. I'll try it for a week at 1600 calories and see if I'm still alive at the end. If not, then I'll seriously look at upping my exercise.

But...come on, now. With 6 weeks of weight lifting/bodyweight exercises 3 times a week (I do about a dozen exercises in a session..takes about an hour) could I not expect to see a little less of the fat roll on my back? :/

 

[oliverb]

Always rember there are two different types of "clean" diets. Many people confuse the two. Thers are "fitness" diets and there are "healthy" diets. Not all healthy diets are fitness diets. You could have a very well balanced, healthy food plan and you could still gain weight. A fitness diet is not necessarily healthy. In fact, the best fitness diets are not healthy at all. That is why they are temporary food stategies.

 

[Waitwhat?]

Dear god. Do humans function on so little food?

...ok, I know that's silly. I just hate, hate, hate restricting my diet to that point. I guess I need to step up my exercise then!

It's a shame that strength training doesn't really burn a lot of calories (at the time). It's kind of hard to project how many extra calories more efficient muscles will help you burn down the road...

I think I'm going to buy a food scale and weigh my food. I'll try it for a week at 1600 calories and see if I'm still alive at the end. If not, then I'll seriously look at upping my exercise.

But...come on, now. With 6 weeks of weight lifting/bodyweight exercises 3 times a week (I do about a dozen exercises in a session..takes about an hour) could I not expect to see a little less of the fat roll on my back? :/

lol you're not going to starve. How about if you do 2-3 days of weight training and 3 days of cardio (30 min of some kind of cardio). That puts you at moderate activity and you can eat 1,900 calories per day and lose a pound a week.

 

[tic]

Yes people can function that low of a calorie restriction. The trick is twofolds:
1) Eat tons of fiber (veggies!!!)
2) Caffeine for energy

To get 500-1,000 calorie defecit daily, you can either eat lots less OR crank up the cardio a whole lot more. Pick your posion but remember 500 calories less a day is only 1 lbs lost a week. Remember to NOT drink your calories (ie soda, beer, candy). It will take a couple of days for you to drain your body's energy level before it taps into reserve, the bodyfat. Most people have enough energy stored in the liver to last a whole day without eating before the body breaks down it's own muscle,fat,carbs. I say this because if you were to diet really hard for 3 days and then "let go" at a buffet or something like that, you will just fill up the body's reserve and not really lose much.

Think of the big picture, you can slip up and I recommend to even cheat a slice of pizza or a cup of ice cream once or twice a week. It's like quitting drugs, if you have a slight slip up, do not let it be a reason to break the flood gate. Rather, get back on the horse and run like one on the SHREAD-mill (ok threadmill) to get rid of that extra calorie that you intake.

Good luck and stick to it. Once you have it figured out, weight lost is will come but it takes a lot of willpower to starve yourself.

 

[Domestika]

lol you're not going to starve. How about if you do 2-3 days of weight training and 3 days of cardio (30 min of some kind of cardio). That puts you at moderate activity and you can eat 1,900 calories per day and lose a pound a week.

I've actually been figuring out a very similiar plan. I'm going to try to do:

Monday - run
Tuesday - strength training
Wednesday - run
Thursday - rest
Friday - strength
Saturday - run
Sunday - rest

So 3 runs and 2 workouts. And two days of rest. And that way I can stop worrying about my strength training routines being a bit over the top, because I was doing them 3 times a week. I think a dozen exercises is ok if you're only doing it two times a week.

Though...is this really that different from what I've already been doing? Eating about 1800 calories a day, doing strength 2-3 times a week and running 3 times a week...I'm still working on stepping up my cardio (30 minute run start in the next week or two) but otherwise I'm kinda already doing what's required.

And I'm sure as hell not losing any pound a week. Not even half a pound a week. Not even..well, an ounce a week, honestly. I started at 68.0kg and yesterday I weighed 67.8kg. Ha!

 

[Domestika]

Always rember there are two different types of "clean" diets. Many people confuse the two. Thers are "fitness" diets and there are "healthy" diets. Not all healthy diets are fitness diets. You could have a very well balanced, healthy food plan and you could still gain weight. A fitness diet is not necessarily healthy. In fact, the best fitness diets are not healthy at all. That is why they are temporary food stategies.

Hmm...interesting point.

I'd like to know more about what a "fitness" diet consists of. I haven't really heard of that.

 

[Domestika]

Yes people can function that low of a calorie restriction. The trick is twofolds:
1) Eat tons of fiber (veggies!!!)
2) Caffeine for energy

[...]

Once you have it figured out, weight lost is will come but it takes a lot of willpower to starve yourself.

I don't do caffeine! It turns me into...someone else. I'm extremely sensitive to it. All I drink is water.

And I'm definitely not interested in starving myself. Been there, done that. I'd rather step up my exercise. Though, I'm a feeling a bit discouraged because my plan initially was to find a diet (not "diet" per se, but habit of eating) and a exercise regime that I would feel comfortable maintaining for life. Eating less than 1600 calories a day and working out 5 times a week doesn't seem that...effortless to me. heh

But, of course, it's my decision. Time to re-evaluate my motivations again!

 

[Waitwhat?]

I've actually been figuring out a very similiar plan. I'm going to try to do:

Monday - run
Tuesday - strength training
Wednesday - run
Thursday - rest
Friday - strength
Saturday - run
Sunday - rest

So 3 runs and 2 workouts. And two days of rest. And that way I can stop worrying about my strength training routines being a bit over the top, because I was doing them 3 times a week. I think a dozen exercises is ok if you're only doing it two times a week.

Though...is this really that different from what I've already been doing? Eating about 1800 calories a day, doing strength 2-3 times a week and running 3 times a week...I'm still working on stepping up my cardio (30 minute run start in the next week or two) but otherwise I'm kinda already doing what's required.

And I'm sure as hell not losing any pound a week. Not even half a pound a week. Not even..well, an ounce a week, honestly. I started at 68.0kg and yesterday I weighed 67.8kg. Ha!

You were already exercising 5 days a week? A combination of cardio and strength training? I didn't catch that. I only thought you were doing strength training.

 

[Domestika]

You were already exercising 5 days a week? A combination of cardio and strength training? I didn't catch that. I only thought you were doing strength training.

Yep! Here's what I said in my post detailing my diet:

"As far as exercise, I'm doing the Couch to 5K program (which I know is not serious cardio - but it's about 100% more cardio than I was doing 2 months ago!) 3 times a week. My strength training is...well, I'm still working it out. I do 2 or 3 full body routines a week...I'm probably overtraining in this area but I'm still trying to get the hang of it."

The cardio isn't maybe what a fitness buff would consider "serious cardio"...I'm only keeping my heartrate up for 20 or 25 minutes at this point. But each stage of the C25K program is challenging for me and requires a lot of effort so I assume I'm getting a cardio benefit from it! And the running increases on a weekly basis.

I'm sure 30 minutes of cardio 3 times a week would be the very best, but I started out very out of shape 2 months ago and I don't think I'd manage 30 minutes of cardio without building up my stamina with this program. So I'm stuck going at a slower pace at the moment.

But stiiiiillllllll, shouldn't going from NO cardio to SOME cardio make a difference, however small? My expectations were not high at all. My only expectation (other than feeling better and stronger) was a very, very slight trend downward for the scale and the tape measure. I wasn't concerned with how much. But just...a weeeee little bit of something heading in the right direction to tell me I was on the right track. But however low my expectations were, ZERO change is pretty disappointing.

 

[Waitwhat?]

Don't get discouraged. Everyone loses at their own pace. Start on your new cardio and strength program and limit your calorie intake to 1,900 and stay off of the scales. Go by the mirror or how things start to fit. Check back in a couple weeks and let us know how it's going.

 

[Domestika]

Don't get discouraged. Everyone loses at their own pace. Start on your new cardio and strength program and limit your calorie intake to 1,900 and stay off of the scales. Go by the mirror or how things start to fit. Check back in a couple weeks and let us know how it's going.

Well...the cardio/strength training isn't going to change much. I've just nailed down specific days to do them on. I was doing, and will still be doing, strength 2 times a week and running 3 times a week. So no change there. And I already eat less than 1900 calories a day. So...basically, I'll keep doing the same thing and see if somehow the next 4 weeks brings on some changes!

I've actually been taking full body pictures. I took a back, front and side head-to-toe shot for my "before" picture, then the same 4 weeks into it and the same just yesterday. And there's definitely no change between them.

But...maybe something will happen in the coming weeks...who knows.

 

[Waitwhat?]

Well...the cardio/strength training isn't going to change much. I've just nailed down specific days to do them on. I was doing, and will still be doing, strength 2 times a week and running 3 times a week. So no change there. And I already eat less than 1900 calories a day. So...basically, I'll keep doing the same thing and see if somehow the next 4 weeks brings on some changes!

I've actually been taking full body pictures. I took a back, front and side head-to-toe shot for my "before" picture, then the same 4 weeks into it and the same just yesterday. And there's definitely no change between them.

But...maybe something will happen in the coming weeks...who knows.

Maybe you are already doing this but concentrate on the quality of workouts vs. quantity. You should be sweating when you do cardio if you're not - push yourself to a higher intensity. With strength training - focus on the major muscles groups instead of doing 12-15 different exercises. Try that and see if it helps.

 

[Domestika]

Maybe you are already doing this but concentrate on the quality of workouts vs. quantity. You should be sweating when you do cardio if you're not - push yourself to a higher intensity. With strength training - focus on the major muscles groups instead of doing 12-15 different exercises. Try that and see if it helps.

Sure, I'll definitely give that a go. I've been trying to find a way to make my strength training more effective. I'm improving all the time, but I do so many exercises. I'm stuck with the "more is more" thinking. Every time I try to pare down I still end up with a whole bunch of exercises!

This is what makes sense to me, at an absolute minimum:

1 tricep exercise
1 bicep
1 back
1 chest
2 core
2 quads
1 calves

And that's 9 right there. Ideally I'd like more core and abs (ie. supermans, plank, crunches, leg raises, bird dog, etc) in there. But maybe I'll try it just like that and see how it goes for a week or two... That's still a lot less than I'm already doing. I'm afraid that if I do less, well...I'll accomplish less. But it doesn't seem like I'm accomplishing much anyway! So I'll tone it down a bit and see how it goes.

As far as cardio, I may not be out there for an hour+ right now, but I am surely sweating for the time that I am out there.

I appreciate all your help! ain7:

 

[Silverwing]

If you continue to not lose weight you might have a condition...