Weight Loss Issue

[DazeOfThunder]

Hi

I've been training for the last year and a bit, every 6 or so weeks i wont lie i just get demotivated stop training for about a week or 2 but then always return to training. I switch my routines up whenever i go back and at present i'm doing the routine below and at the end i get up to 30 mins cardio done on a slow burn 2-3 times for the week after training and once a week i play football (soccer) for 90 mins

I checked my BMR and the necessary intake is 2089 cal a day, i've got a program where i note down absolutely everything i eat i purely to monitor my intake although i cant control too much of my diet cuz ive moved back home on average i do 1700-2000 cals but still i cant lose any weight. The only time i see weight loss is on a football day where for some reason i dont eat much and i lose 2kg in sweat then the next day it goes back to what it was

for reference
Age 25
Height 173 cm
Weight 97 kg
BMR 2089

My Routine

Monday - Arms

Barbell Curl 4 20, 15, 12, 10
Dumbbell Curl 3 15, 12, 10
Concentration Curl 3 15, 12, 10
Lying Tricep Extension 4 15, 12, 10, 10
Rope Pushdown 3 15, 12, 10
Dumbbell Extension 3 15, 12, 10

Tuesday - Legs
Squats 4 20, 15, 12, 10
Leg Press 3 15, 12, 10
Leg Extension 3 20, 15, 12
Leg Curl 4 20, 15, 12, 10
Straight Leg Deadlifts 3 15, 12, 10
Seated Calf Raise 3 15, 12, 10
Standing Calf Raise 3 20, 15, 12

Wednesday - Chest

Incline Dumbbell Press 4 15, 12, 12, 10
Flat Dumbbell Press 3 15, 12, 10
Decline Dumbbell Press 3 15, 12, 10
Cable Crossovers 2 12
Incline Flys 2 12
Thursday - Back

Smith Machine Barbell Row 4 15, 12, 10, 10
Bent Over Dumbbell Rows 3 15, 12, 10
Wide Grip Pulldown 3 15, 12, 10
Seated Rowing 3 15, 12, 10
Hyper-Extension 4 15, 12, 10, 10

Friday - Shoulders

Dumbbell Press 4 15, 12, 10, 10
Side Lateral Raises 3 15, 12, 10
Dumbbell Rear Delt Fly 3 15, 12, 10
Dumbbell Shrugs 3 15, 12, 10

Do you think i'm not lifting heavy enough?? Or simply not enough cardio??

I'm aiming to cut so can anyone give any advice to see where i need improvement.

Much appreciated

 

[Goldfish]

I think you're not lifting heavy enough, and the exercises you're using probably aren't helping much, either (at least for the most part). If I were designing your program, it would probably look something more like this:

Mon
- Backsquats 5x5 ramping up to heavy (1st set 20% target weight, 2nd set 40% target weight, 3rd set 60% target weight, 4th set 80% target weight, 5th set 100% target weight).
- Bench Press OR Overhead Press 3x10-15 w/ a weight that allows 45sec-1min rest between sets.
- Barbell Row 3x10-15 w/ a weight that allows 45sec-1min rest between sets.
- Cardio.

Wed
- Bench Press 5x5 ramping up to heavy (1st set 20% target weight, 2nd set 40% target weight, 3rd set 60% target weight, 4th set 80% target weight, 5th set 100% target weight).
- Barbell Row 3x10-15 w/ a weight that allows 45sec-1min rest between sets.
- Backsquats OR Frontsquats 3x10-15 w/ a weight that allows 45sec-1min rest between sets.
- Cardio.

Fri
- Barbell Row OR Deadlifts 5x5 ramping up to heavy (1st set 20% target weight, 2nd set 40% target weight, 3rd set 60% target weight, 4th set 80% target weight, 5th set 100% target weight).
- Backsquat OR Frontsquats 3x10-15 w/ a weight that allows 45sec-1min rest between sets.
- Bench Press OR Overhead Press 3x10-15 w/ a weight that allows 45sec-1min rest between sets.
- Cardio.

That said, your nutrition is going to have the biggest impact on weight loss. The primary goal of the exercise routine is just to maintain strength and thus muscle mass and hopefully sporting performance to the best of your ability without overly fatiguing yourself to allow adequate recovery. The goal of maintaining strength should be met by the first exercise each day. The following exercises are more for generally burning some calories and keeping the other muscles active throughout the week without accumulating much fatigue. Finally, some cardio to finish off whatever time you have available, and of course burn some more calories. But the real impact on your training, even the lighter weights and the cardio, with regards to total caloric cost, is going to be fairly small, or so I would expect. Nutrition is still going to be the thing that makes or breaks your ability to burn fat.

If your BMR is 2,000, then (in theory), 1,500 would have you losing 1lb/week, assuming everything else stays the same (which it won't, thus the necessity for the "in theory" disclaimer). If you're eating 1700-2000/day, then that averages out to 1850, a 150kcal/day deficit. This can very easily be offset by accidentally putting a little too much on your plate, or by slightly reducing your non-exercise activites, so it's no surprise that you're seeing slow/no progress.