Zero Results, and in week 4

S

shimmy

0
I started a weight training program I found a few weeks ago here
everyone I've talked to said it seems like a great program

I've been doing it alone, I'm following it 100%, with the exception of altering the days a little, (sometimes I'll only do 1 day of rest instead of the 2 day weekend)
and I always do the maximum amount of weight that i can handle, and during cardio I keep my heart rate at the level Its supposed to be

I Feel stronger, and I can feel my muscles for the first time
but I see very little results in terms of fat loss
I could be eating better but my body has remained the same in inches and weight and I find it so odd that I haven't budged in either direction, I'd have assumed I would have put on muscle weight by now and lost fat, but it seems so odd that they'd have balanced themselves out so perfectly

why do I weigh the same? why am I not seeing any results in terms of inches?
Am I expecting results too early? if anyone wouldn't mind sharing how long it took them it would really help me out in terms of seeing what I needed to adjust in my routine

The only area I see where I could improve is to eat fewer calories, but what I eat is fairly healthy, I'm a vegetarian and most of my meals are carbs/vegetables/protein, my only problem being that I probably get too many calories from carbs rather than from other sources, but that still doesn't excuse the fact that my weight/size hasn't fluctuated

I'm sorry if this question gets asked a lot, I'm just dying to know when I can expect something to happen, thanks
 
Really not enough information, but I'll take a stab. First off, weight as the sole measurement is absolutely irrelevant, so don't sweat it.

If you're feeling your muscles for the first time, it's a good sign. Considering you say that you could eat better, it's probably your diet. Too little food, too much food and eating the wrong foods can keep you from losing weight and/or gaining muscle.

You're probably not going to gain much muscle while losing fat, but you might. First, I'd define what your first goal is. Is it to lose weight or build muscle (let's assume you can't shoot for doing both). Read through some of the nutrition stickies and determine how many calories you need to maintain. To gain, eat a bit more...to lose, a bit less than your maintenance. Try to break your meals up over the entire day (Every 2 or 3 hours).

Cut out as much of the bad stuff as you can - sugar, white flour, soda, HF corn syrup, switch white rice to brown, eat whole grains, change pork to chicken, eggs to egg whites, etc., depending on your goals. Even if it's just soda and white bread, it's a big difference.

Go to FitDay.com and put in a days worth of food. You'll get an idea of what you're eating (how much protein, how many carbs, etc.). Just doing these things will get you thinking about it and until you focus on it, it's hard to realize how much you can change.

Didn't realize this would be so long. Sorry everyone ;)
 
I am a vegetarian as well! Don't get discouraged, most likely diet is to blame. Have you ever actually measuerd out what the portion sizes are on packaging labels? Often miscalculation of calories is the problem. Keep a food diary for at least a week and measure and write down everything, be it broccoli or a bite of a cookie or your morning coffee, you might be surprised at what you find. The number one part of weight loss and getting rid of fat is diet. The exercise part is to speed your metabolism and the weight lifting part is to maintain/increase muscle mass or else you would lose fat and muscle together. I also always found when I start a work out program, I have a 3 week start up slump. I would see no results and then it seems like all of a sudden, I would weigh 5lbs less. Don't know if that's typical though, that's just how my body is, it doesn't want to give up the fat for anything!

Personally, I don't stick to so strick of a diet when comes to carb/protein/fat ratio - I try to eat healthy for life which I don't think that ratio is realistic for me to keep. I eat lots of fruits and veggies and worry more about calorie intake, the most universal equation in life is: In - Out = Accumulation, I also worry about protein. Getting enough protein is especially important since you are working out and are a veggie. When you exercise you break down your muscles so you need protein in order for them to repair. I eat 2 boca burgers sans bun a day just to ensure I get a decent amount of protein for my muscles. The garden veggie burgers have a lot more fat and calories and less protein while 1 Boca Burger = 18g protein, 100 cals, 5 fat cals (at least that's what my box says, Boca's website says something a bit different 70 cals, 5 fat, 13g protein). That isn't my only source of protein but it's an easy low calorie way to get a good portion in a non-meat eating diet.
 
hey guys thanks for the replies and dont worry DEF it wasnt long at all :)

camel lol @ the boca burgers, the smell of those stinkin things makes me wanna puke, however i looove garden burgers, i guess personal preference, if you havent tried boca's chik'n patties you should, they're the best of all, i cant keep my meat eating bf away from them (also your box is right, i think the boca all american is something like 100, where as the boca original/vegan is 70 calories i think they may use egg in the all american)

You guys are right I just hate the idea of counting calories, Its something i've been obsessed with most of my life and I was just really hoping that I wouldnt have to resort to it for once

I'm also sitting at home everyday at the moment, dont have a job yet so that may account for extra eating and less movement

As for the 3 week slump, you're actually not the first person I've seen say that, so maybe I'll have a little more luck after this week, if not i guess its down to counting calories again

thanks so much for the help :)
 
Actually that exercise program is really less than optimal, there is too much cardio, weights after cardio, too many different exercises, too many isolation exercises, and on and on. I would recommend something more like this:
M-weights
T-HIIT
W-weights
Th-HIIT
F-weights
S-steady state cardio
S-rest
On weight days pick one exercise for each of the 6 major movements:
1. quad - squat,lunge...
2. rear chain - deadlift, good morning...
3. horizontal pull - bent row
4. vertical pull - pull downs, chins...
5. horizontal push - bench press, pushup...
6. vertical push - overhead press
Do either 2 sets of 12-15 reps, 3 sets of 8-10 reps, 4 sets of 6 reps or 5 sets of 5 reps of each exercise. Obviously using a heavy enough weight that the last rep of the last set of each exercise is all you could do with that weight. And remember that if you could do more reps on the last set then it is time to increase the weight. You must constantly increase the load or the beneficial effects (muscle gain and fat loss) decease.
 
shimmy said:
hey guys thanks for the replies and dont worry DEF it wasnt long at all :)

camel lol @ the boca burgers, the smell of those stinkin things makes me wanna puke, however i looove garden burgers, i guess personal preference, if you havent tried boca's chik'n patties you should, they're the best of all, i cant keep my meat eating bf away from them (also your box is right, i think the boca all american is something like 100, where as the boca original/vegan is 70 calories i think they may use egg in the all american))
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mmm..... Boca chik'n patties are good or the morning star ones! I have a meat eating brother that doesn't stay away from them either. I was just recommending them because the Chik'n patties and the garden burgers, which I like as well, usually have 150 cals, 30-50 fat cals, and less than 13g per each. That means more fat, more over all cals and less protein but if you can't stand them. I also find them easier than messing around with tofu.
 
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