Desperately trying to lose weight - Help!

[Nominal]

Hello people, this is my first post. I'm desperately trying to lose weight and I'd very much appreciate it if you guys could take a look at my regime and tell me if its good/bad and how I can improve.

Body Details
Age: 19
Weight: 107kg (235lbs)
Height: 5ft 10in (178cm)
BMI: 33.7

I have been doing the following routine for the past 3 weeks now. I don't weigh myself, however I try on clothes to see if there is a difference. With the following routine I don't feel as if I'm losing much weight..am I doing it wrong or do I need to be more patient?

Usual Daily Diet
Breakfast (8am-9am): one glass of warm honey/lemon water, one slide of brown bread, a couple pieces of low fat cheese, tomatoes,cucumbers, olives. (Mediterranean breakfast)

Lunch (12pm): I eat just an apple as I excercise around 1pm and apple digests quickly and is filling OR some days i eat salad with tuna

After gym (3pm-4pm): usually some form of vegetables with chicken or sometimes red meat. sometimes i may have soup also

Dinner (6.30pm-7.30pm): for this meal I usually eat the same thing as I do 'after gym' or a fruit salad.

*I try to also drink 1.5 litres of water everyday

Foods I have cut out:
salt, sugar, flour, bread, fizzy drinks, pastry, chocolate etc.

Excercise Routine
*I walk for 30 minutes every morning
*I walk for 50 minutes getting to and from the gym
*Therefore I walk approx. 1.5 hours a day

Mon: 35 min HIIT followed by 20 minute cycle and 5 min rowing
Tue: 45 min cycling and 15 min rowing
Wed: 35 min HIIT followed by 20 minute cycle and 5 min rowing
Thur: 45 min cycling and 15 min rowing
Fri:35 min HIIT followed by 20 minute cycle and 5 min rowing
Sat: 45 min cycling and 15 min rowing
Sun: REST

HIIT Details
5 minute walk (warm up)
5 minute light running
12 intervals of 30 second sprint/60 second running
3 minute light running
5 minute walk (cool down)

Thanks for looking. Guess I just need some motivation/reassurance/advice. PLEASE!

 

[Steve]

It'd be helpful to detail the calorie and nutrient composition of your diet. Are those things that you track? If not, it would make sense to do so at least for a little while until you get a handle on portion sizes, calories, and nutrients. Something like fitday.com can be very handy in this regard.

As for your expectations, 3 weeks isn't enough time to gauge your "program's" efficacy. At least not when you're basing it on how your clothes are fitting. You might consider taking pictures are regular intervals in the same positions, same lighting, same place, same time of day, etc. And you might also think about taking measurements with a soft tape measure every couple of weeks as well. The more data you have to work from, the easier it is to tweak your approach, which is ALWAYS a necessity.

As for your program, assuming your HIIT is true HIIT, I'm not a fan of that much high intensity stuff. You're doing an awful lot of cardio and typically when that's the case and you're not getting results, something is off nutritionally. Meaning if someone feels the need to do that much cardio just to eek out some minor results... they're misjudging or not paying attention to how much food they're consuming.

Which segues into your diet...

It looks light in calories, protein, fiber, essential fats, to me.

 

[Nominal]

It'd be helpful to detail the calorie and nutrient composition of your diet. Are those things that you track? If not, it would make sense to do so at least for a little while until you get a handle on portion sizes, calories, and nutrients. Something like fitday.com can be very handy in this regard.

As for your expectations, 3 weeks isn't enough time to gauge your "program's" efficacy. At least not when you're basing it on how your clothes are fitting. You might consider taking pictures are regular intervals in the same positions, same lighting, same place, same time of day, etc. And you might also think about taking measurements with a soft tape measure every couple of weeks as well. The more data you have to work from, the easier it is to tweak your approach, which is ALWAYS a necessity.

As for your program, assuming your HIIT is true HIIT, I'm not a fan of that much high intensity stuff. You're doing an awful lot of cardio and typically when that's the case and you're not getting results, something is off nutritionally. Meaning if someone feels the need to do that much cardio just to eek out some minor results... they're misjudging or not paying attention to how much food they're consuming.

Which segues into your diet...

It looks light in calories, protein, fiber, essential fats, to me.

Do you think if I replaced my tues, thurs and sat cardio sessions with weights, i'd see better results?

I do eat alot of protein in chicken, fish etc. as for fats i eat alot of olive oil and i get fat from eggs and some red meat.

I'm not expecting a miracle. I know it will take time. I was just hoping to see better results by now, seen as I'm trying so, so hard!

 

[Steve]

Do you think if I replaced my tues, thurs and sat cardio sessions with weights, i'd see better results?

Define results? And time lines?

Results to me is enhancing health and body composition. Not a reduction in weight, necessarily.

And will you see better results in the next 3 weeks? Doubtful. But those aren't the time frames I'm interested in as a trainer.

I do eat alot of protein in chicken, fish etc. as for fats i eat alot of olive oil and i get fat from eggs and some red meat.

Define a lot. In grams.

Ideally I suggest 1 gram per pound of goal body weight for a number of reasons... not the least of which is controlled hunger coupled with increased metabolism (however slight it might be)

Essential fats come from nuts, fish oils, fish, flax, avocados, olive oil, natural peanut butter, etc. How much essential fat are you taking in?

And you didn't say anything about the calories.

From the looks of it they are low. Plus you're pounding on your body with cardio. The answer is NOT to take the jackhammer approach while metaphorically body slamming your body into the ground over and over. It will resist your efforts. You need to coax the weight off.

I'm not expecting a miracle. I know it will take time. I was just hoping to see better results by now, seen as I'm trying so, so hard!

A fly tries to break through the window glass very hard when he finds himself trapped inside a home. Trying is one thing. Trying intelligently is another. I'm not suggesting you're being stupid with your approach. But you seem to be missing the fact... and it is a fact... that this is a continual process that involves a lot of tweaking and modification.

It's not something we get to try and expect to work. It's something we get to try and, while doing so, expect to have to tweak what you're doing. It'll always be that way.

 

[Carlos5]

Hey,

It also seems to me like your doing way to much cardio.

In my experience, i've found that resistance training done 3 times a week (monday,wednesday,friday) and 2 HIT days is just enough to get you results.

Check this video out, it'll help you tripling your results from you resistance training.

Link removed