Help im not losing weight

aspirealways
aspirealways Posts: 7
edited February 8 in Health and Weight Loss
Hey guys

First time on a forum but i am really stuck as i cant seem to shake the weight and get toned.

Im a 6ft 2 , 19st male.

Im fairly active , over the summer i played basketball 4, 5 times a week for 3 hours at a time.

not that we are in winter i really want to step up an lose the weight and get tone up ready for spring.

I don't eat that much junk food, no chocolates, rarley have fizzy drinks maybe once a week, not crisps or snacks etc.

I have varied diet mostly home cooked meals. I have an app and my regular calories are about 1600 a day without dieting or watching my intake

Typical day

Breakfast

Juice (Banana, natural yogurt, 1/2 water 1/2 ice, 1 pear and 100g of mango pulp.

or

1 cup of bran flakes and whole milk.


Lunch

Salad, lettuce tomatoes, onions, grilled chicken, grille courgettes.


Dinner

Grilled salmon broccoli, tofu stir fry, or lean steak and salad.

Obviously this various but calorie wise is never above 1800 per day

Exercise 6 days a week at the gym for min 90mins to 2 hours

60 mins cardio
5000m rowing (takes 23min) + 20 mins elliptical never below 65rpm + 20mins bike 75 rpm + 5 min run always on the fat burn settings at level 9 or above.

Then a mixture of free weights and machines depending on the day

day 1 Chest tricips shoulders abs
day 2 Legs biceps back

This takes my workout to usually just over 2 1/2 hours


I always feel pumped and warm after the weights
My heart rate is around 160 - 171 peak for cardio.

although when i finish i feel after 5 mins i could go again.

I do this 6 times a week and recently I have limited my calorie intake to around 1300 calories max.

I drink at least 1 1/2 liters of water a day.

I have noticed me getting stronger but no sign of weight losss.

Its been three weeks and not even a pound.

What am i doing wrong here.

Please help

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member

    Im a 6ft 2 , 19st male.

    This takes my workout to usually just over 2 1/2 hours

    I have limited my calorie intake to around 1300 calories max.

    do you dislike your muscles so much!?
  • lucan07
    lucan07 Posts: 509
    http://www.acaloriecounter.com/blog/why-am-i-not-losing-weight/
  • lukebfan28
    lukebfan28 Posts: 5 Member
    I'm not a DR but I'd be willing to be that you aren't eating enough. With the amount of exercise you're doing, you probably need to eat more. Believe it or not. Your body is like a fire and you have to feed it in order to keep it burning. Try eating back half of the calories you burn from exercise in addition to what you're already eating. They also have websites that can estimate your resting metabolic rate and give you an estimate of what to eat. http://www.bodybuilding.com/fun/calrmr.htm
  • aspirealways
    aspirealways Posts: 7
    I have no tone :( and i dont really want to be 19st

    If i was ripped or even slightly toned i wouldn't mind
  • aspirealways
    aspirealways Posts: 7
    I'll give anything a go :)
  • emirror
    emirror Posts: 842 Member
    According to http://scoobysworkshop.com/calorie-calculator/ you should be eating around 2400 calories per day just to stay alive (that factors in working out for 6 hours per week, as I set the numbers on the conservative side), and 4256 to lose fat and gain muscle, and 3405 to lose fat.

    Try going there and fiddling around with the settings to see what you get. Take measurements, with a tape measure, all over yourself. Take some full body photos.

    Then, fill in your stats and goals on here, and weigh and measure all your food for another 2 weeks. Be really honest with what you are eating, and how much you are working out.

    In another 2 weeks, re-weigh yourself, re-measure yourself, and re-photograph yourself. See if anything has changed.
  • aspirealways
    aspirealways Posts: 7
    thanks i, gonna try that today
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    wow you eat less then I do....

    and you are a guy....

    Eat some food.
  • bajoyba
    bajoyba Posts: 1,153 Member
    I agree with some of the other posters. Don't just pick a random low-calorie goal and stick to it. Do some research to figure out how many calories your body actually needs, and eat to fuel your body. I'm sure you can eat much more than 1300 calories. I'm a 5'6" female and I eat 1750. Don't be afraid to eat! :smile:
  • aspirealways
    aspirealways Posts: 7
    Thats the thing im not trying to diet I scan everything i eat with the app and do the portion sizes , dont get me wrong there are times when i eat out or have takeaway but this might be once every two weeks.

    and even with that into account its very rarely i'll break 2000.

    I cut it down to 1200 as i read thats the minimum you need to eat per day.

    I dont mind eating more I just want to lose 2 stone.

    RMR average is 2600*

    I dont starve myself although it is looking like that lol
  • RGv2
    RGv2 Posts: 5,789 Member
    I have a hard time believing that a 28 year old male who spends 90 min + at the gym 6 days a week struggles to get to 2000 calories. Add in some calorie dense foods....nuts, peanut butter, etc....


    EDIT: You need WAY more than 1200 calories a day to fuel your body.
  • subsonicbassist
    subsonicbassist Posts: 117 Member
    Try the IIFYM.com calculator, not only does this give you the calories you need it will give you an ideal portion of protein, fats and carbs to eat. It seems like you are pretty accurate in your food tracking, but if you are gonna up your cals, go like 200-300 cals up at a time until your body gets used to it. You are working out like a champ, stay motivated and you will do great!!!
  • zhanselman
    zhanselman Posts: 1
    Try throwing in some healthy snacks between meals, the key to fat loss/transformation is a fast metabolism! depending on your body type and weight. If you're an Ectomorph, Mesomorph, or Endomorph you might need to adjust your training routines. Confusing your body is the best way to get your gains and shed fat at the same time.
  • aspirealways
    aspirealways Posts: 7
    seems i have to up my intake

    as stated it wasnt out of a diet its just what I was eating :(
  • aspirealways
    aspirealways Posts: 7
    Thanks I think im a combination of mesomorph and endomorph

    I don't have definition but im not short either
  • Phoenix_Warrior
    Phoenix_Warrior Posts: 1,633 Member
    Try throwing in some healthy snacks between meals, the key to fat loss/transformation is a fast metabolism! depending on your body type and weight. If you're an Ectomorph, Mesomorph, or Endomorph you might need to adjust your training routines. Confusing your body is the best way to get your gains and shed fat at the same time.

    This sounds kinda...bro science... I'm pretty sure there are some pretty ripped guys who eat whenever. Just hit your macro and calorie goals...
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