Sport a lot of pain no gain

Sport Fitness
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shift_5speed

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Ok this really sucks!!

two years ago i started going to the gym because i wanted to lose 40 pounds. now i just go because its in my schedule. I workout an average of 4 days a week (mostly cardio during winter seasons, and weight training during summer) since i first started i am now able to run longer, an average of 45min to 1hr. during the summer i lift religously, hitting all my muscle groups.

although i should be happy that performance wise i have gone a long way. It really breaks me morally when i step on the scale and see i am still at the same space i was 2 years ago ( actually this january i picked up 3 pounds) but on an average i am in the 220.

I figured its my diet, so the whole of last year i went cold turkey on soda drinks and i said good bye to fast food. yet here i am in 2006 and still weight the same.

This year is my last attempt to reach the goal i set myself 2 years ago. these days no one cares if you can run faster and longer, or how much you can lift its all about how much you weight. I need help advice on getting my diet up to par

My major weakness is before i go to bed, i always make that last trip to the kitchen. although this should not be a problem due to the amount of calories i burn during my workouts.

typical day:

Morning
1 Coffee---- 3 creamers,1 equal
1 Donut---- ( I know its a no no :) )

lunch
1 Sandwich---- whole wheat bread, ham, cheese
1 apple juice

snack
2 oranges---- (or tangerines)

dinner
rice or potatoes or spagetti

Mid-night snack
chicken or pork----- (usually something meaty)

that about sums it up ohh on fridays my lunch is usually something from a restaurant (Jamaican or Chinese)

can somebody tell me what i am doing wrong ?
 
Your diet is clearly the weak link. You need more information on nutrition for weight loss and fitness.

Note the search function near the top of your screen. Questions such as yours are asked many times a day here, and they've been well answered many times. All the knowledge you need to make the changes that will get you where you want to be, or a link to a resource that does have it, can be found on this forum. Happy reading. :)
 
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I did a search and most diets offered here have me eating things like oatmeal (which i really hate) or small portions ( during my cardio workout i burn at least 600 calories ) I always try not to eat after dinner but after workouts thats hard to do.
 
I know how he feels though. I've stayed the same weight for the last 4-5 years, despite working out and eating 50% more I haven't gained weight.
:(
 
I hate to break it to you, but it's going to require sacrifice. If you're not willing to make the sacrifices, you're not going to see the results.
Eating according to the clean diet is my recommendation.
 
ive stayed the same weight for last 5 years or so.not really hugely overweight but i cant run more than 10minutes :p 45...wow.anyways a good diet would help
 
You need to add some more protein to your diet, and make weight training a year-round activity. Dump that donut for sure! Trade it for some low-fat yogurt, or a banana. Make sure you are not just 'going through the motions' while you are lifting. Train with focus and intensity, always trying to increase the resistance.
 
I agree with SXIPro.. your first four "meals" of the day all contain a negligible amount of protein. Eat more meats, eggs, and cottage cheese.. and maybe invest in some whey protein at your local GNC or something and replace that apple juice with a protein shake (or any time you feel you need to supplement your diet with protein)
 
shift_5speed said:
I did a search and most diets offered here have me eating things like oatmeal (which i really hate) or small portions ( during my cardio workout i burn at least 600 calories ) I always try not to eat after dinner but after workouts thats hard to do.
Click to expand...

Better than searching for a diet would be having a diet consult with a trainer. You need a diet made for you and your needs, not just a random diet. You don't HAVE to eat oatmeal if you hate it. But as the others have said, you will need to bite the bullett and eat cleaner to lose that weight.

Sarah
 
shift_5speed said:
I did a search and most diets offered here have me eating things like oatmeal (which i really hate) or small portions ( during my cardio workout i burn at least 600 calories ) I always try not to eat after dinner but after workouts thats hard to do.
Click to expand...

Suck it up. You already know your diet IS the problem. Quit focusing on 'oh I hate oatmeal' and just eat it. And not those sugar loaded instant packets either. Old fashioned oatmeal...takes less than 3 mins in the microwave. add splenda and cinnamon...maybe a tablespoon of natural peanut butter.

Your diet is loaded with carbs. I generally don't consider bread or pasta very healthy. If they are whole grain, eaten occassionally and in moderation they are fine.

You're getting less than the USRDA for protein, and their level is just what you need to be 'healthy' in their near-sighted minds.
Scrambled egg whites and oatmeal for breakfast. the coffee is fine, hell you can even use real sugar and cream if you want. a tablespoon of each isn't gonna kill you, especially if you lose the donut. the body needs nutrition first thing in the morning...you've been asleep and fasting for 8 hours.

Eat more often, and start tracking your calories. You don't have to do it forever, but if you don't know exactly how you eat on a daily basis for a typical week, you have NO CLUE where you are at in terms of total calories, and percentages/amounts of fat, carbs and protein.

I would either spend some time educating yourself on diet needs, and do your own calculations on what you need to eat to shed fat...or go with Sarah's advise and have a certified trainer help you evaluate all of this face-to-face.

Sorry if I'm a bit harsh, but there are entirely too many people out there who know they eat like crap, go to the gym, and wonder why they cannot improve.
The reality is, even if you used steroids and hit the gym like a maniac, if your diet isn't right, you still won't make gains. The body cannot build muscle and shed fat if it doesn't have the right building blocks - food.
 
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