First of all... Hello. I do have a question as well.

L

Liverpool1818

New member
Hello everyone,

I just signed up today because I am really looking for some help... In the last year I have dropped close to 45lbs (250 to 205), and my goal is 15, or 20 more lbs... I have become very dedicated to this goal going to the gym x2 a day (in the morning I do 2.5 miles of cardio, my push-ups with the ball, and my horrible crunches, after the office I do my weight training). I even started running last week in hopes to add a 2 mile jog 3-5 times a week after the second time at the gym.

My question... I have been at this weight the last 3 weeks and it never get's better, sometimes I can even gain up to 5 lbs! I have been on a diet that avg's about 150g's of protein from shakes (made with water) and normal high protein foods. I eat very healthy and stay around 90oz's of water a day.

I am probably writing this more to vent, because this has to be the track that takes me to my goal, but you guys know a lot more than I do. Is this common with serious weight loss? Any tips to helping me lose considering I want to do this the right way and not just stop eating. I also factor serious weight training and gaining hopefully muscle... This last 20lbs would just mean so much if I could accomplish it. Thanks for your help, and nice meeting you guys.

J
 
Welcome to the forum, and congratulations on the 45 lb lost. That is an excellent achievement.

You mentioned exercise and healthy eating but one thing left out was how much you are eating. It is quite possible to gain weight, or stop losing weight, by eating good, nutritious food, but just too much of it. You are going to find that the amount of food you need at 205 lb is quite a bit less than you needed at 250. That is just because it takes more energy to move more weight during your daily activities. Besides that, as you get skinnier, you will also get hungrier, as your body starts to miss the extra fat reserves. So, if you are not counting calories, you could be eating more without realizing it.

Now having said that, it may just be that you have hit one of those plateaus where you are still losing fat, but it is being masked by water weight. I've had that happen, and it can go beyond 3 weeks.
 
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Thank you it has been a long road for sure... I actually stay under 2k calories a day easy, trying to keep a good mixture of foods... I think I am just really focusing too hard on the weight loss, and I should start monitoring my fat level. I have never checked that actually. With the protein and the weight lifting I could be gaining muscle?
 
Losing weight is a simple numbers game. When you eat less than your body uses, you lose weight. Your exercise program is very strong. You might be fooled into thinking that the exercise is what is losing your weight. But it is the amount that you eat relative to your body needs that will determine the loss. Forget about the fat level. That will take of itself. Unless you eat nothing but pork rinds ;-).

Tell us what you eat on a typical day.
 
Thanks for your response...

Typical day includes:

Wake up at 5:45 to get to gym by 6:15 (maybe a protein shake here, but usually not because I don't like having anything in my stomach while I run, and work on abs.)

Have a ice coffee with cream and get to the office by 8am.

8:15 I usually either make a protein shake or a half cups worth of plain oatmeal... Sometimes both but that is rare.

10:00 Usually a piece of fruit (pear, banana, or orange), and normally snacking on a couple unsalted shell peanuts.

12:00 -12:30 Lunch is always a flax wheat wrap with about 5 slices of Boars head chicken or turkey (mostly chicken for protein), with 2 pieces of Swiss cheese, and raw spinach leaves, no dressing or sauces. I always eat a piece of fruit with this, and maybe a protein bar as well.

4:00 Usually make a chicken (3 slices) and 1 piece of Swiss cheese rolled together.

5:00 - 5:30 Sometimes another protein shake (50% of time)

7:30 Normally dead tired from gym and jogging 2 miles (trying to) outside... So I make a protein shake maybe adding a scoop of peanut butter to make it more filling. I have not been making dinners much lately.

I try to drink at least 80 - 90oz of water if not more.

I have a VERY slow metabolism and it's hard to kick start it into action...
 
Big downer today...

So I have been pretty excited with the weight loss and decided to check my Fat % and BMI %... I thought it would be pretty decent because I have been hitting the weights pretty hard and running for a year now.

Age ~ 30
Sex ~ Male
Weight ~ 205lbs
Height ~ 5' 9"

Fat ~ 18.6%
BMI ~ 29.9%

Not good... I am pretty down about it.
 
Hey Liverpool,

You are putting in some good effort on the exercise and food program. You should feel really good about that. I am not sure how long you have been at this program, but you have got the beginnings of a good weight loss program.

Weighing yourself often can be sort of depressing, because there are fluctuations from day to day that you can't control. There are so many things that are bodily functioning that happen whenever they happen. You may be holding a lot of crap in your bowels, you may need to piss, you may have ate a little too much salt yesterday and you're carrying too much water.

One that strikes my intuition is that when you say you eat around 2K, my ears perk up and I immediately wonder whether you are logging everything you eat and the meticulously recording the calories (measuring, weighing,...). It matters.

Let me know if my intuition if working overtime.


Frank
 
No your spider sense is working correctly... I have been making sure the food I eat, and what I drink (even stopped drinking alcohol for over a month now) are healthy but I have not been adding it all up. I will start doing that today. I have been wanting to get in the habit of writing down my progress at the gym, so this will kill 2 birds with 1 stone. I will send an update next week. Just got to stay away from those jelly beans! Thanks for your time on this.

J
 
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