The Struggle is real... Lifting/cardio/lean

leggup

jmac4263 wrote: »

My struggle is this. I lift weights for about 20 mins ( specific muscle groups each day) and then do cardio for 20-30 minutes a day (generally treadmill or elliptical) I have been at the same weight for a year. Nothing changes, I started lifting a year ago and only lifted then i added cardio in as i noticed the scale going up and have been doing that for a couple months now. Still no change.

I have been tracking food for 3 months (you cant see it here because I used my fitbit app) and on a daily basis I burn 2000-2300 calories between my work outs and just general burn. I take in between 1300 and 1500 calories a day. To me this deficit is great enough that I should be seeing a loss on the scale. I must add that I have a cheat day, because I have always thought you should, so I have a high calorie day or meal once a week.

My goal is to lose 10 more pounds and get more defined. I have gained muscle since I started lifting but I dont want to give that up, I really enjoy that aspect of my work out.

Do I need to start doing full body instead of a concentrated muscle group? Do I need to eat less? Take out my cheat day? I am really at a loss, I know that I do eat bad once a week but I didnt think it could be hindering my weight that much.

Please any suggestions what so ever would be great. I leave for Mexico in a month and I have only lost 6 pounds since christmas. <<<< that takes me back to my average 150 that I havent moved from in a year!!

Your exercise has nothing to do with your weight loss. Weight loss comes from a calorie deficit. If you're not eating at a calorie deficit, you're not going to lose. What is your height, weight, goal weight, activity level (bedridden, sedentary, teacher, postal worker, etc.), and how many calories do you burn in each of your exercises.

My guess is that your estimated calorie burn (2,000-2,300) per day is overestimated and you are eating too much when you average out the cheat day across the rest of your days.

jmac4263

I sit at a desk for work but get up every half hour and do some walking which isnt much but I cant sit all day long. I work out for about an hour a day. My goals are realistic, I am just down to my last 10. I didnt think about the average of my cheat if i spread it out. That could really be my problem is that my cheat is too great because daily i really am not doing bad and have a deficit.