What am I doing wrong??? :(

JayKingIndia
JayKingIndia Posts: 19 Member
edited April 2016 in Health and Weight Loss
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Hi guys and gals,

I'm after some help in relation to my workout and diet plan!

I am a male at 5ft 1 weighing 60kg.

My daily diet is as follows:

Breakfast - Protein Bar (303 Calories and 23g of Protein)

Lunch - Protein Bar (303 Calories and 23g of Protein)

Dinner - 10 Egg Whites (170 Calories and 40g of Protein Combined) and Tin of Mackeral (212 Calories and 19g of Protein)

So to summarise on a daily basis I am consuming 988 calories and 104g of Protein.

I do 40 minutes of cardio Monday to Saturday on a stationary excerise bike where I burn around 300 calories.

I also do the following weights for 20minutes:

Monday - Arms
Tuesday - Chest
Wednesday - Abs and Shoulders
Thursday - Back
Friday - Leg
Saturday - Triceps and Abs and Shoulders

On Sunday is my rest day.

I have been doing this above plan for the last four weeks and have remained strict with no deviations and have failed to lose a single kilo.

Can anyway please help me as I don't know what I'm doing wrong at all?

Pictures added also :)

Thanks for your help in advance

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Why is your calorie goal so low?
  • perkymommy
    perkymommy Posts: 1,642 Member
    edited April 2016
    What is it that you think you are doing wrong? Are you trying to gain or lose weight? You are very small in your picture.

    And do you seriously eat the same foods every single day? That's not a good thing. You need a variety of foods (veggies, fruits, healthy fats and oils, dairy) in your diet. Sounds to me like you don't eat enough food per day. If you log it all in to your food diary and enter it at the end of the day it will tell you what you need to do or are doing wrong food and exercise-wise.
  • Misspinklift
    Misspinklift Posts: 384 Member
    Your not eating a enough
  • JayKingIndia
    JayKingIndia Posts: 19 Member
    janejellyroll wrote: »
    Why is your calorie goal so low?
    janejellyroll wrote: »
    Why is your calorie goal so low?

    My BMR is 1400 so eating less than 500 of this each day
  • JayKingIndia
    JayKingIndia Posts: 19 Member
    perkymommy wrote: »
    What is it that you think you are doing wrong? Are you trying to gain or lose weight? You are very small in your picture.

    And do you seriously eat the same foods every single day? That's not a good thing. You need a variety of foods (veggies, fruits, healthy fats and oils, dairy) in your diet. Sounds to me like you don't eat enough food per day. If you log it all in to your food diary and enter it at the end of the day it will tell you what you need to do or are doing wrong food and exercise-wise.

    100% lose weight

    Yes I am eating the same food every single day :(

    How much did you think I should eat to lose?

  • cityruss
    cityruss Posts: 2,493 Member
    You're under eating, that's what you're doing wrong.

    However, if you are consuming 988 calories regularly on a daily basis and exercising as you say, you would be shedding weight at an horrific rate, and probably feeling rather bad about life.

    Something isn't right.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    JayKingIndia wrote: »
    janejellyroll wrote: »
    Why is your calorie goal so low?
    janejellyroll wrote: »
    Why is your calorie goal so low?

    My BMR is 1400 so eating less than 500 of this each day

    The goal isn't to create a deficit based on your BMR (what you would burn just laying in bed all day), the goal is to create a deficit based on your TDEE (total daily energy expenditure -- the calories you burn through daily activity). Your goal is way too low.
  • JayKingIndia
    JayKingIndia Posts: 19 Member
    Nadine_A_Saad wrote: »
    Your not eating a enough

    Eating at 500 deficit each day

  • Misspinklift
    Misspinklift Posts: 384 Member
    Plus, you need to change up your workouts from time to time. Your body will get use to the work out and won't feel sore if you do the same work outs everyday. Feeling sore is the best feeling. You need to eat more and that includes what perkymommy have said. You need different types of foods.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    JayKingIndia wrote: »
    Nadine_A_Saad wrote: »
    Your not eating a enough

    Eating at 500 deficit each day

    No. If you are accurately tracking your intake, your deficit will be larger than 500 because you are starting from the wrong starting point (BMR).
  • JayKingIndia
    JayKingIndia Posts: 19 Member
    cityruss wrote: »
    You're under eating, that's what you're doing wrong.

    However, if you are consuming 988 calories regularly on a daily basis and exercising as you say, you would be shedding weight at an horrific rate, and probably feeling rather bad about life.

    Something isn't right.

    My thoughts exactly!!!

  • JayKingIndia
    JayKingIndia Posts: 19 Member
    janejellyroll wrote: »
    JayKingIndia wrote: »
    Nadine_A_Saad wrote: »
    Your not eating a enough

    Eating at 500 deficit each day

    No. If you are accurately tracking your intake, your deficit will be larger than 500 because you are starting from the wrong starting point (BMR).

    How can I get my TDEE?
  • JayKingIndia
    JayKingIndia Posts: 19 Member
    Nadine_A_Saad wrote: »
    Plus, you need to change up your workouts from time to time. Your body will get use to the work out and won't feel sore if you do the same work outs everyday. Feeling sore is the best feeling. You need to eat more and that includes what perkymommy have said. You need different types of foods.

    Thanks
  • arditarose
    arditarose Posts: 15,573 Member
    You're supposed to subtract the calories from your TDEE not your BMR...You aren't going to have any great physique results doing what you're doing. Find TDEE, subtract 250 calories, lift heavy and eat adequate protein.
  • PaytraB
    PaytraB Posts: 2,360 Member
    JayKingIndia wrote: »
    How can I get my TDEE?

    Try here:
    http://scoobysworkshop.com/calorie-calculator/
  • emmaprocopiou
    emmaprocopiou Posts: 246 Member
    Plug your stats into mfp and the amount you would like to lose a week I would say between 0.5 -1lb and let it do the math for you.
    Then eat to that deficit , exercise isn't included so you can add this in manually and choose to eat back a % of cals back.
    Keep an eye on what you lose or gain and adjust as necessary.
    Get in plenty of real food, a decent amount of protein ( meat,fish,tofu,eggs etc ) and fats ( nuts, dairy, oils etc ) and fill the rest in with carbs - veggies and fruits , starchy veg and don't forget to include foods you enjoy.
    Breads, pasta, rice, add in moderation as you should with treat foods too.

    You need energy for your exercise and to nourish your body. We only get one body be kind to it.

    Good luck op
  • jemhh
    jemhh Posts: 14,261 Member
    edited April 2016
    What are you drinking each day?

    Do you cook your egg whites? What do you cook them in? (By that I mean do you use oil to cook them, not what kind of cookware you are you using.)

    Why do you not eat any of the yolks?
  • Turbod11
    Turbod11 Posts: 1 Member
    Get off the protein bars. Replace it with food that have that natural protein - and 10 egg whites Man U will end up constipated
  • Misspinklift
    Misspinklift Posts: 384 Member
    JayKingIndia wrote: »
    Nadine_A_Saad wrote: »
    Plus, you need to change up your workouts from time to time. Your body will get use to the work out and won't feel sore if you do the same work outs everyday. Feeling sore is the best feeling. You need to eat more and that includes what perkymommy have said. You need different types of foods.

    Thanks

    Your welcome. Be careful and b safe

  • JayKingIndia
    JayKingIndia Posts: 19 Member
    jemhh wrote: »
    What are you drinking each day?

    Do you cook your egg whites? What do you cook them in? (By that I mean do you use oil to cook them, not what kind of cookware you are you using.)

    Why do you not eat any of the yolks?

    Boiled the eggs and throw away the yolk due to the high cholesterol
  • JayKingIndia
    JayKingIndia Posts: 19 Member
    emmaprocopiou wrote: »
    Plug your stats into mfp and the amount you would like to lose a week I would say between 0.5 -1lb and let it do the math for you.
    Then eat to that deficit , exercise isn't included so you can add this in manually and choose to eat back a % of cals back.
    Keep an eye on what you lose or gain and adjust as necessary.
    Get in plenty of real food, a decent amount of protein ( meat,fish,tofu,eggs etc ) and fats ( nuts, dairy, oils etc ) and fill the rest in with carbs - veggies and fruits , starchy veg and don't forget to include foods you enjoy.
    Breads, pasta, rice, add in moderation as you should with treat foods too.

    You need energy for your exercise and to nourish your body. We only get one body be kind to it.

    Good luck op

    Thanjs

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