What am I doing wrong? Heavy lifting not working. Ugghh
niqua215
Posts: 283 Member
I am trying so hard not to be frustrated! Trying to be patient but my darn weight is going up rather than down. Eating less didn't work, now eating more doesn't seem to be working either. Killing myself with cardio didn't work, now this heavy lifting isn't giving me any results on the scale or in my clothes. I'm eating at a deficit 20% below my TDEE, lifting heavy 4 days a week with a half hour of cardio on two of those days. What am I doing wrong here? What do I need to change? Got a ton of weight to lose, 100 damn lbs, and I don't see how I'll get close to my goal if nothing is working. I'm really trying here and trying not to quit again. Sigh. Been heavy lifting for almost a month. Uggghhhh.........End Rant...........
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Replies
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you've only been at it a month.
are you losing inches and getting stronger? then it's doing what it's supposed to be doing.
as someone who's only lost 25 pounds but 4 pant sizes i can definitely say that if you're overly concerned with seeing weight loss on the scale then you will have to reassess your expectations from strength training0 -
Are you tracking measurements and pictures to ensure you are having no progress?
Are you using a food scale to weigh everything you eat and tracking everything every day?
Are you 100% positive that you are using an accurate TDEE? Are you really as active as you think you are?
If you answered yes to all these questions, give it another month than cut done your calories more or add more cardio because your deficit isn't what you think it is.0 -
First don't get discouraged- that will do you in. Stay positive. You are getting strong even if the scale isn't moving momentarily and it will help you lose weight. Try changing up your workouts, variety helps a lot.0
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Muscles make you weight more! But they make you look and feel great! Check your measurements, and your how your clothes fit. Also, how you are feeling? Are you starting to feel stronger, calmer, healthier? Weight is not always the correct thing to be measuring! Keep up the good work! Exercise an alternate set of muscles every other day so you don't overdue it!0
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Are you tracking measurements and pictures to ensure you are having no progress?
Are you using a food scale to weigh everything you eat and tracking everything every day?
Are you 100% positive that you are using an accurate TDEE? Are you really as active as you think you are?
If you answered yes to all these questions, give it another month than cut done your calories more or add more cardio because your deficit isn't what you think it is.
No inches lost, and clothes fit the same. My TDEE is actually set to lightly active instead of moderate so I don't know what else to do
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I am getting stronger and increasing my weights each week so I can say that's one positive aspect of lifting but seeing actual results on the scale or my clothing would be so great How long does it usually take to see some kind of results, even if it's just inches? 0
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I wouldn't expect to see any results until the 3rd or 4th month mark.
And do you have a food scale?0 -
Are you tracking measurements and pictures to ensure you are having no progress?
Are you using a food scale to weigh everything you eat and tracking everything every day?
Are you 100% positive that you are using an accurate TDEE? Are you really as active as you think you are?
If you answered yes to all these questions, give it another month than cut done your calories more or add more cardio because your deficit isn't what you think it is.
No inches lost, and clothes fit the same. My TDEE is actually set to lightly active instead of moderate so I don't know what else to do
Are you weighing all your food and tracking everything you eat or drink? The smaller your deficit, the easier it is to undo it all with a cheat day/meal or sloppy tracking.0 -
Are you eating enough protein? You should be eating 60-80 grams of protein a day to maintain muscle and build. You should also consume at least 20 grams post workout (within 20 mins) to help new growth. Building muscle is a great way to burn more fat when your body is at rest.....keep at it girl....it will come off. I sometimes have 2-3 weeks stalling at the same weight....then my body catches up....Keep on keeping on!0
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Keep doing what you are doing. Lifting will make your muscles retain water to help repair themselves which can be part of the reason why you aren't seeing the scale move. Pay attention to measurements instead.
Make sure you are properly tracking your calorie intake as well. Weigh all foods. Track everything. Ensure you are getting enough protein, water, etc.0 -
Try dropping you activity level to sedentary and see if that helps. Make sure you count every calorie possible. That dip of butter, that scoop of peanut butter. Those little dips and daps add up.0
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Consistency over the long haul is the key to success.
Trust your program will get you there. Worrying will only lead to problems. Makes small adjustments instead of massive overhauls.
Its only been a month. In a couple years you'll be where you want to be. Things don't happen overnight.0 -
I wouldn't expect to see any results until the 3rd or 4th month mark.
And do you have a food scale?
That's a long time to start seeing results. Guess I'll have to work on my patience. I do have a food scale but I don't use it.0 -
I hear your pain! I did a knock-off of the Ideal Protein (using a friend who had been through the program, and a protein drink from Costco) through Jan and Feb. I lost 18 pounds, but was worried about the severe restrictions and wanted to work out. So I went to a 1200 calorie diet and started running and doing Insanity the first of March. I did not lose any pounds...and after a month discovered I was not eating enough! So then I started using the Insanity nutritional plan. I alternate days of Insanity (I'm in the Max month, now) and the Spartacus workout. On Spartacus days, I also run (doing the couch to 5K program, on week 7). I try to bike on Insanity days. I still was not losing, so I eliminated all grains and rices (from Paleo) but kept the calories up, with lots of protein. No sugar. Still not losing!! I am now using the recommended calories here. The good news is, I haven't gained. The bad news is...my weight and clothes size has remained the same for 10 weeks. I wouldn't be so frustrated if my pants were getting looser. This has been very hard for me...more than once I've wanted to give up, sit on the couch, and eat dessert! I'm almost 45, so that is some of the problem, I'm sure.... 0
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Are you eating enough protein? You should be eating 60-80 grams of protein a day to maintain muscle and build. You should also consume at least 20 grams post workout (within 20 mins) to help new growth. Building muscle is a great way to burn more fat when your body is at rest.....keep at it girl....it will come off. I sometimes have 2-3 weeks stalling at the same weight....then my body catches up....Keep on keeping on!
I average over 100 Grams of protein daily and I do drink a protein shake after workouts so I think I'm doing ok there. thanks for the input. I'll stick with it.0 -
Don't give up. Keep going. You may not notice anything until at least 6 weeks, that's the way it was for me.
Are you doing some cardio after lifting or on alternate lifting days?
May I introduce you to a few helpful people and sites if you don't already know about these:
Nia Shanks - Lift like a girl. She's pretty awesome and helpful and responds to forum posts and stuff.
In Place of a Road Map here on MFP
http://eatercise.com.au/?p=320
tons of stuff on nerd fitness: http://www.nerdfitness.com/top-posts/0 -
I hear your pain! I did a knock-off of the Ideal Protein (using a friend who had been through the program, and a protein drink from Costco) through Jan and Feb. I lost 18 pounds, but was worried about the severe restrictions and wanted to work out. So I went to a 1200 calorie diet and started running and doing Insanity the first of March. I did not lose any pounds...and after a month discovered I was not eating enough! So then I started using the Insanity nutritional plan. I alternate days of Insanity (I'm in the Max month, now) and the Spartacus workout. On Spartacus days, I also run (doing the couch to 5K program, on week 7). I try to bike on Insanity days. I still was not losing, so I eliminated all grains and rices (from Paleo) but kept the calories up, with lots of protein. No sugar. Still not losing!! I am now using the recommended calories here. The good news is, I haven't gained. The bad news is...my weight and clothes size has remained the same for 10 weeks. I wouldn't be so frustrated if my pants were getting looser. This has been very hard for me...more than once I've wanted to give up, sit on the couch, and eat dessert! I'm almost 45, so that is some of the problem, I'm sure....
I feel your pain. I'm trying here. Hopefully this works.0 -
try using the food scale. weigh and measure everything. u got this!I wouldn't expect to see any results until the 3rd or 4th month mark.
And do you have a food scale?
That's a long time to start seeing results. Guess I'll have to work on my patience. I do have a food scale but I don't use it.0 -
give it time. keep at it. etc. etc. etc.
it took me over a year of lifting heavy consistently and eating at a deficit to lose 25lbs and go from this to this-
http://imagecdn.bodybuilding.com/img/user_images/growable/2012/05/13/52252611/progresspic/NpFjxswxesKqKzpIvGRNoahXzXiFtFZUqwbo-610xh.jpg
and i look MUCH better than i do in that after now (an additional 8 months later).
Don't rush it!0 -
Don't give up. Keep going. You may not notice anything until at least 6 weeks, that's the way it was for me.
Are you doing some cardio after lifting or on alternate lifting days?
May I introduce you to a few helpful people and sites if you don't already know about these:
Nia Shanks - Lift like a girl. She's pretty awesome and helpful and responds to forum posts and stuff.
In Place of a Road Map here on MFP
http://eatercise.com.au/?p=320
tons of stuff on nerd fitness: http://www.nerdfitness.com/top-posts/
I do a half hour of cardio on two of my lifting days and do an hour sometimes on my off days from lifting. Should I be doing more? I do 4 days of lifting, alternating upper and lower body.0 -
I wouldn't expect to see any results until the 3rd or 4th month mark.
And do you have a food scale?
That's a long time to start seeing results. Guess I'll have to work on my patience. I do have a food scale but I don't use it.
Use the food scale. Weigh everything. How are you deciding what is 5oz of chicken?
How are you measuring peanut butter?
How are you deciding your activity level? How do you determine calories burned in exercise?0 -
When I first started out the scale did not move for 2 months. Make sure you are measuring yourself weekly and writing it down. Measure waist, hips, thighs, arms etc... The scale did not move but I was losing and 1/2 inch to an inch a week. Some weeks I would not lose any in my waist but would in my thighs. Next week it would be vice versa. So please measure. The scale does not tell the whole story. I also agree with poster above who said that results really start to show in month 3 or 4.0
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Are you eating enough protein? You should be eating 60-80 grams of protein a day to maintain muscle and build. You should also consume at least 20 grams post workout (within 20 mins) to help new growth. Building muscle is a great way to burn more fat when your body is at rest.....keep at it girl....it will come off. I sometimes have 2-3 weeks stalling at the same weight....then my body catches up....Keep on keeping on!
Man I hope this is what my body is doing! Kinda stuck! :ohwell:0 -
That's how long it takes.I wouldn't expect to see any results until the 3rd or 4th month mark.
And do you have a food scale?
That's a long time to start seeing results. Guess I'll have to work on my patience. I do have a food scale but I don't use it.
Also... use it. You can't possibly know how much you're eating without it.0 -
I'd try increasing your cardio; 2x/week doesn't sound like a lot, even with heavy lifting.0
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I wouldn't expect to see any results until the 3rd or 4th month mark.
And do you have a food scale?
That's a long time to start seeing results. Guess I'll have to work on my patience. I do have a food scale but I don't use it.
Use the food scale. Weigh everything. How are you deciding what is 5oz of chicken?
How are you measuring peanut butter?
How are you deciding your activity level? How do you determine calories burned in exercise?
I measure things like peanut butter using using measuring spoons so I'm good there. As far as meats, I use the size of the palm equals 4oz method and since I guestimate I add an ounce or two to my diary. As far as calorie burn, I do have a HRM but I don't log exercise anymore since I don't eat back exercise calories. I calculated my TDEE using a lightly active setting and set my diary to 20% less than my TDEE.0 -
Just pulled out the food scale and will start weighing tonight with dinner. Thanks for all the advice everyone. Although I might seem impatient I'll keep at it.0
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that still doesnt really count.I wouldn't expect to see any results until the 3rd or 4th month mark.
And do you have a food scale?
That's a long time to start seeing results. Guess I'll have to work on my patience. I do have a food scale but I don't use it.
Use the food scale. Weigh everything. How are you deciding what is 5oz of chicken?
How are you measuring peanut butter?
How are you deciding your activity level? How do you determine calories burned in exercise?
I measure things like peanut butter using using measuring spoons so I'm good there. As far as meats, I use the size of the palm equals 4oz method and since I guestimate I add an ounce or two to my diary. As far as calorie burn, I do have a HRM but I don't log exercise anymore since I don't eat back exercise calories. I calculated my TDEE using a lightly active setting and set my diary to 20% less than my TDEE.
are you leveling off what you have on the spoons? are you 100% certain your spoons are correct? what if your palms are bigger than average or smaller than average? also keep in mind that many things in the MFP database are wrong in their calorie count.0 -
The thickness of a piece of meat counts just as much as how much surface area it takes up. A thick piece of meat in your palm could be much more than 4oz.
I've tried "eyeballing" pieces of meat, and the thickness can make up the difference. I weighed two separate pieces of fish, similar size... vastly different thickness. One was a whole 2 1/2 oz more. Took up the same amount of area on my palm, though.0 -
What are your current lift numbers?0
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