If what you are eating doesn't work:

patentguru

The definition of Insanity is doing the same thing over and over and expecting a different outcome.

If the types and amounts of carbs, protein and fat are not providing the results you want (fat loss, muscle gain), and you are not recovering, tired, hunger pains, etc. Then it is time to CHANGE what you are eating.

We all have a slightly different metabolism- that results in differing blood sugar levels from different foods, faster/slower storage and usage of fat, different hormone levels, diseases, etc. ALL are excuses holding you back. The undeniable fact is that fat cannot be gained from breathing air and drinking water. In order to make fat, we all must eat more calories then we burn.

The food diary is an awesome feedback mechanism if you choose to use it instead of using an excuse not to. In general, if you have hunger pains and fluctuating energy levels it is most likely caused by fluctuating blood sugar levels- look at the carbs in the diary- types, when eaten, amount, etc. Try switching to lower glycemic carbs and less for the parts of the day you are sitting on you *kitten*. Eat the higher glycemic carbs before and during exercise. Eat fat in the morning to flatten blood sugar. Do small adjustments and keep track of energy levels and hunger pains. Go in the direction of steady energy and less hunger pains, the food adjustments will tell you the direction.

If you are not gaining muscle, try small adjustements to type and amount of protein, and when eaten. In general, fast digesting protein after workout, slow digesting protein throughout the day. Also fat amount and type. You need some natural saturated fat for proper hormone production, cell walls, etc. Again the adjustments in food will lead you in the right direction.

If your fat loss is slow, look to carbs again. If carbs cause high blood sugar- body is making fat from sugar in blood stream. In general, the liver converts body fat to carbs to maintain blood sugar levels, i.e. when slightly low. If blood sugar level goes too low, hunger pains kick in and you eat too much. Again, small adjustments in food will lead you in the right direction.

If it was easy we would all be ripped. It's not. Most give up and say its not their fault. Yes it is your fault. Your brain controls your mouth.

The above is a great oversimplification. The more you learn about fitness, the less you know. I am not looking for arguments, especially with closed minded individuals that think one food item or supplement is the cure.