Struggling to lose weight

MagicBB

Hi,

The title says it all. I'm a short and stocky 30 year old male, 5"6, approximately 13st (80kg) and struggling to lose weight. I've been trying for years but it's extremely stubborn.

The last time I lost weight was about 2 years ago when I moved back home to the North East of England and was unemployed for 7 months. I kept myself active with a a routine of a protein shake and yoghurt for breakfast, 1 hour of gym cardio in the morning, steamed fish with rice and vegetables for lunch, free weights with a friend in the evening (targeting one muscle group a night) and extra cardio then typically a tuna wrap for and veg for my evening meal.

Still, the weight loss was very slow going (a pound or so every two weeks I think) with my friend going as far as suggesting I get myself checked in case of an inactive thyroid (No, I didn't have one).

I'm now in an IT job with varying shifts with start times ranging from 6 to 10:30 and ending at 14:30 or 19:00 so a regular set routine is tricky, though I cycle to work (~15 minutes each way) and go to a gym in Durham several times a week, two to three times on average. I had my induction at the gym and was advised of a regime involving cardio sprints and weights (Resistance machines) along with dead lifts and squat rack when possible, with the aim of building muscle so I can become lean.

My diet is meat, lots of veg and a sensible level of carbs. Any junk or drinking I keep on the weekends if that.

Since the start of this month I've finally been on MyFitnessPal and have several weeks of data available.

Here's an example of my food and exercise from last Monday:
http://www.myfitnesspal.com/reports/printable_diary/MagicBB?from=2014-03-24&to=2014-03-24

Food diary (3-3-14 onwards)
http://www.myfitnesspal.com/food/diary/MagicBB?date=2014-03-03

Exercise diary (3-3-14 onwards)
http://www.myfitnesspal.com/exercise/diary/MagicBB?date=2014-03-03

I'm generally happy with how I look, I'm not obsessing over having muscles or to be a certain weight, but most of all I just want to shed my fatty gut and some of my neck chin.

Recent photo:
http://i.imgur.com/qEJp3qH.jpg

I'm not sure where I'm going wrong. My previous workout buddy was at a loss for why I wasn't losing weight and whenever I have a health check up the nurses don't seem to be sure either, one commented that I'm not eating enough.

So it's clear that I need to make some changes and any suggestions are welcome.

My current considerations:

1. MUCH more protein in my diet, as recommended by a nutritionist friend. I'm not sure what I can sensibly do if you look at an average week of my diet, with porridge for breakfast, protein shakes, chicken wraps during the day and a typical evening meal of meat, veg and carbs. I'm happy with what I eat, though I know I can cut out out crap like the occasional takeaway (Which I try to keep healthy - as in Thai-style boiled rice and spicy chicken or boiled rice and chicken saag).

2. A more regular weekend activity of a long bike ride. I did a 2 hour one two weekends ago along the river, it was fun.

3. Possibly cut out ALL alcohol. I formerly had vodka as my drink of choice due to the low calories, but it does bad things to my head (particularly sleep disruption - waking up at 4 or 5 AM would spoil my day and energy levels) so I switched to lager\beer which I enjoy and that doesn't have bad side effects but those drinks are of course fatty and full of calories.

Still, drinking alcohol and playing computer games are my way of relaxing on the weekend, though. Do I need to live like a monk? Or do I need to want my weight lose bad enough?

4. New gym routine. My nutrionist friend recommended this which I'm going to print tomorrow and possibly try out at my session on the same day: http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

mycupyourcake

Somebody is going to tell you to eat more. Do you know your BMR and your TDEE? How heavy do you lift?

shutterbug282

I would suggest that you calculate your BMR and TDEE.

jdb3388

Your first sentence is "The title says it all" and then you proceed to write one of the longest posts I've seen.

TLDR

Go to IIFYM.com and look at the calculators. Get your BMR and your TDEE, follow the instructions on the site to determine how many calories you need to be eating. Also, a food scale is your best friend.

kglee01

Try reducing your carb intake significantly. Currently you eat at least 150g of carbs per day, often over 200g per day. Reduce that to between 50g and 100g per day, keeping your calorie intake where it is currently. That will mean cutting most of the grains and potatoes out of your diet and replacing the carb calories with protein and good fats. Meat, eggs, nuts, avocado, veggies, etc. My carb intake (to keep it under 100) and my total calorie intake (to make sure it's high enough) are the only measurements I watch, and losing weight has never been easier for me.

Good luck!

MagicBB

My BMI is approximately 30. According to a website calculator:

Your BMI is: 29.4
Your BMR is: 1728
Your TDEE is: 2074 calories

You can see what I lift on last Monday's session, it's the first link in my post.

MagicBB

Bump!

mycupyourcake

You only ate around 1100 calories on Monday. If your BMR is in the 1700 range and you are lifting heavy you need to eat more protein and less carbs. Try going up to 1600 calories a day and eating all your protein.

MagicBB

You only ate around 1100 calories on Monday. If your BMR is in the 1700 range and you are lifting heavy you need to eat more protein and less carbs. Try going up to 1600 calories a day and eating all your protein.

Both my lunch and dinner were cooked so it's an estimation of what calories I had, it was likely more. I certainly don't starve myself!

thevoice1973

You only ate around 1100 calories on Monday. If your BMR is in the 1700 range and you are lifting heavy you need to eat more protein and less carbs. Try going up to 1600 calories a day and eating all your protein.

Both my lunch and dinner were cooked so it's an estimation of what calories I had, it was likely more. I certainly don't starve myself!

Well, I think you might have pointed out the exact nature of your problem... You're guessing as to the calorie intake, rather than measuring it! It does take extra effort to get accuracy, but once you do, it becomes a lot easier! Good luck!

eldamiano

Just eat at a deficit. You know whether cutting out alcohol, more exercise will work best for you...

Patovader

Hi,

You are the same height, build and slightly lighter than I was when I started out here.

I ate at circa 1400 calories per day to start with and ate back most of my exercise calories (if I was hungry) or 'banked' them for the weekend. I never denied myself anything I wanted and went out to the pub virtually every Saturday and drank 5 or 6 pints, I also usually had a bottle of red wine every Friday night. So you do not have to live like a monk. I found it easier to set up my profile as sedentary and to log any meaningful exercise (recorded with a Polar HRM). Utilising this method I consistently lost around a pound per week. As I got closer to goal I increased my calories to find out what sort of level I maintained at and have now been successfully maintaining since April 2012 (give or take the odd blip at x-mas etc).

I suspect you are falling into the trap so many people make and are either underestimating your intake or overestimating your burns (or both!).

Good luck

Alan

Branstin

You might want to fine tune your calorie counting.

Are you driniking plenty of water?

trogalicious

You only ate around 1100 calories on Monday. If your BMR is in the 1700 range and you are lifting heavy you need to eat more protein and less carbs. Try going up to 1600 calories a day and eating all your protein.

Both my lunch and dinner were cooked so it's an estimation of what calories I had, it was likely more. I certainly don't starve myself!

if you don't know exactly what you're eating, you're not gonna be able to figure out how much to eat.
get a food scale. weigh everything you eat. log everything you eat.
do this for 6 weeks.
If you aren't losing, you're not at a deficit. If you stay the same, congrats.. you found your TDEE. If you gain, you're in a surplus.
From that point... look back at the numbers and figure where to tweak based on your goals.

Other than that, have some tips:

Here:

1. don't trust the initial setup that MFP provides. If you put in the wrong/inaccurate information, it'll tell you to eat an amount that may not be applicable.
2. Make sure you eat enough.
3. Figure out what works for you and is sustainable/healthy/long term.
4. avoid fads. don't buy in to any "Hey, try the twinkie and vodka diet"
5. Don't cut out anything now that you don't plan on literally giving up forever.
6. GET A FOOD SCALE. Weigh everything. No, seriously.
7. Get an HRM with a chest strap. You'll at least have a better idea of what you're burning. It'll be more accurate than the generic info in the exercise database.. and even more than the cardio machines. This is great for steady state cardio (run/walk/etc)
8. Don't go balls out. You'll burn out. I see 300 lb people show up here, instantly start working out and cutting their intake SEVERELY... trying to cut out all of their carbs at once.. whatever. Take it slow. Figure out how much you need to eat FIRST in order to lose.. then incorporate exercise.
9. Don't cardio yourself to death.
10. Take the information on the forums with a grain of salt. A lot of people that have been here for a while.. and have been successful, may seem jaded. They give out GREAT advice day after day, only to be met with people that refuse to listen.
11. Eat real food. Not diet food. Not "low fat, sugar free, now without X." It's easier to get/find/count.
12. don't set time restrictions.
13. measure yourself weekly. Don't just weigh. Measure and take pictures.
14 BE PATIENT.
15. Avoid forum topics that have "1200" in the title. It's just full of butthurt. Lots of it.
16. If you ask a question on the forum, give as much information as you can ("yes, I have a food scale and weigh my food" is worlds better than "I eat a palm full of miscellaneous boiled chicken parts..sometimes.")
17. Be honest with yourself and honest with us.
18. This isn't a game, it's about changing your lifestyle. Do that.

pretty much that.

...and don't fall into the "1200 calorie" vertigo of suck because of:

the typical MFP users does this:
1. I wanna lose weight, let's try MFP.
2. OH! Wow, it tells me I can lose 2 lbs a WEEK? AWESOME!
3. I just sit at a desk when I'm not working out, I guess I'm sedentary.
4. MFP tells them 1200 calories, and they don't even eat that.. then they work out on top of it.. creating an even bigger deficit.
5. Lose a lot, fast, brag about 1200 calorie success.
6. Come back in a few months trying to figure out why they're dizzy, tired, not losing weight.
7. Get on the forums, ask why they aren't losing.
8. Get two responses (I eat 1200 and lose) (I eat 2200 and lose)
9. Argument ensues about who is right.

Now. That being said. These threads happen hundreds of times per day. Most times, and I mean really.. seriously.. 95% of the time.. people get the 1200 number because they don't put the right information in when they set up the account. There are a great number of people that are trying to help. I'm one of 'em.

I'm a hardcore advocate of actually finding out what works for the individual.. by means of other calculators, averages, time, practice, and patience.

Blanket prescriptions of 1200 calories "because it worked for me" is more harmful to the generic new user than the "figure out what you need to eat." Unfortunately, one is a LOT easier to type.

Find out what you need: http://scoobysworkshop.com/accurate-calorie-calculator/

and make sure to read: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Weight loss is a math equation. Give yourself accurate data.

gypsy_spirit

You only ate around 1100 calories on Monday. If your BMR is in the 1700 range and you are lifting heavy you need to eat more protein and less carbs. Try going up to 1600 calories a day and eating all your protein.

Both my lunch and dinner were cooked so it's an estimation of what calories I had, it was likely more. I certainly don't starve myself!

if you don't know exactly what you're eating, you're not gonna be able to figure out how much to eat.
get a food scale. weigh everything you eat. log everything you eat.
do this for 6 weeks.
If you aren't losing, you're not at a deficit. If you stay the same, congrats.. you found your TDEE. If you gain, you're in a surplus.
From that point... look back at the numbers and figure where to tweak based on your goals.

Other than that, have some tips:

Here:

1. don't trust the initial setup that MFP provides. If you put in the wrong/inaccurate information, it'll tell you to eat an amount that may not be applicable.
2. Make sure you eat enough.
3. Figure out what works for you and is sustainable/healthy/long term.
4. avoid fads. don't buy in to any "Hey, try the twinkie and vodka diet"
5. Don't cut out anything now that you don't plan on literally giving up forever.
6. GET A FOOD SCALE. Weigh everything. No, seriously.
7. Get an HRM with a chest strap. You'll at least have a better idea of what you're burning. It'll be more accurate than the generic info in the exercise database.. and even more than the cardio machines. This is great for steady state cardio (run/walk/etc)
8. Don't go balls out. You'll burn out. I see 300 lb people show up here, instantly start working out and cutting their intake SEVERELY... trying to cut out all of their carbs at once.. whatever. Take it slow. Figure out how much you need to eat FIRST in order to lose.. then incorporate exercise.
9. Don't cardio yourself to death.
10. Take the information on the forums with a grain of salt. A lot of people that have been here for a while.. and have been successful, may seem jaded. They give out GREAT advice day after day, only to be met with people that refuse to listen.
11. Eat real food. Not diet food. Not "low fat, sugar free, now without X." It's easier to get/find/count.
12. don't set time restrictions.
13. measure yourself weekly. Don't just weigh. Measure and take pictures.
14 BE PATIENT.
15. Avoid forum topics that have "1200" in the title. It's just full of butthurt. Lots of it.
16. If you ask a question on the forum, give as much information as you can ("yes, I have a food scale and weigh my food" is worlds better than "I eat a palm full of miscellaneous boiled chicken parts..sometimes.")
17. Be honest with yourself and honest with us.
18. This isn't a game, it's about changing your lifestyle. Do that.

pretty much that.

...and don't fall into the "1200 calorie" vertigo of suck because of:

the typical MFP users does this:
1. I wanna lose weight, let's try MFP.
2. OH! Wow, it tells me I can lose 2 lbs a WEEK? AWESOME!
3. I just sit at a desk when I'm not working out, I guess I'm sedentary.
4. MFP tells them 1200 calories, and they don't even eat that.. then they work out on top of it.. creating an even bigger deficit.
5. Lose a lot, fast, brag about 1200 calorie success.
6. Come back in a few months trying to figure out why they're dizzy, tired, not losing weight.
7. Get on the forums, ask why they aren't losing.
8. Get two responses (I eat 1200 and lose) (I eat 2200 and lose)
9. Argument ensues about who is right.

Now. That being said. These threads happen hundreds of times per day. Most times, and I mean really.. seriously.. 95% of the time.. people get the 1200 number because they don't put the right information in when they set up the account. There are a great number of people that are trying to help. I'm one of 'em.

I'm a hardcore advocate of actually finding out what works for the individual.. by means of other calculators, averages, time, practice, and patience.

Blanket prescriptions of 1200 calories "because it worked for me" is more harmful to the generic new user than the "figure out what you need to eat." Unfortunately, one is a LOT easier to type.

Find out what you need: http://scoobysworkshop.com/accurate-calorie-calculator/

and make sure to read: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Weight loss is a math equation. Give yourself accurate data.

^^^This is how you do it.

MagicBB

Thanks for the replies everyone, I will be looking into things this weekend to see what changes I can make.

My consultant trainer at the gym thinks that the new training regime suggested to me makes sense if I really want to build muscle, but that I'd have to REALLY go at it to do so. He suggests I focus on some of the classes they do at the gym, so I'm getting up nice and early for one tomorrow.