trying to lose more weight

wotsapning

wotsapning

0
hey guys and girls.
this is my 7th week of training which consists of a 30 min run 5 times a week and weight training every 2 days which consists of mainly chest shoulders and arms.when i started i was 109.4kgs and 28% bf my problem is when i went in for my 6 week assesment id lost 4 kgs but didnt lose any bf% and actually lost alil musle by .2%
 
I can bet it's your diet.

Post your diet up as well as the times you eat so everyone can get an idea of what a typical day looks like for you.
 
I agree with the above posts. You may be able to make other improvements as well... mainly strength training more than 2 times per week... with that said... you will need to take a serious look at how many calories you are bringing in and expending before changing your routine at all.

Losing muscle means not enough calories are being consumed :)
 
well my diet is as follows give or take.
breakfast 6:30 3 peices of toast with no butter and just vegemite
12 oclock 2 tuna samwichs on wheatmeal bread with no butter
an about 6 at night i have dinner which is usually 2 types of veges and some sort of meat pork beef etc....
and i usually have 5 to 10 beers a week after work which are lite beers 2.5 % alcohol
 
Last edited:
Culprit

Well I think I can safely say that your diet is lagging. First, you need to eat more than 3 times a day, 5-6 smaller healthy meals is more beneficial. Be sure to eat a protein and complex carb and a touch of "good" fat with each meal. I would also go a lttle easier on the brews, whether it is lite beer or not. I know they may taste good, but they're not gonna help you achieve your goals. Keep us posted. BTW, ummmm what is vegemite ??? :confused:
 
thanks alot il try that and cut down on the beers.
haha and vegemite is a spred made of yeast its big in new zealand
 
You need to add more muscle mass as well to keep your metabolism up. You will make slow and minimal gains if you are just training your upper body. Do more whole body compound exercises like squats and deadlifts. This will help incorporate more large muscle groups like quads and glutes as well as strenghtening your core.
 
Definitely eat more often. And definitely strength train the entire body. Here are some tips for you...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink lots of water :)


3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.


All of the above things combined will result in fat loss.
 
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