Working Out & Eating Like Never Before And Nothing
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cfbfan41115
Posts: 15 Member
Ok. Joined the gym end of March. I walk 3.5 miles in an hour and incline not below 7. This is more than I have ever down. I do some good weight lifting also. I have been eating good also. I am not exceeding calories. At my job, I get around 10,000-12,000 steps a day. Add that to my 3.5 mile walk. And working out. How am I not losing? Male 5 feet 8 inches and 230 pounds. I have nice arms and legs. Any ideas for a guy that needs to lose this guy?
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Are you tracking your calorie intake? Eating healthy is all and good, but a calorie deficit is really important. Do you use a food scale? How do you calculate your calorie burned through exercise?4
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I know it’s only an estimate on the treadmill and my steps tracker on my phone show calories burned. I weigh my food. I track my intake. Some say I am under eating. In a way, I get that but how do u build arms legs chest and back and lose the belly? Also, I wonder if my heart rate is too high?1
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What is your calorie intake?5
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cfbfan41115 wrote: »I know it’s only an estimate on the treadmill and my steps tracker on my phone show calories burned. I weigh my food. I track my intake. Some say I am under eating. In a way, I get that but how do u build arms legs chest and back and lose the belly? Also, I wonder if my heart rate is too high?
It's not under-eating or heart rate. How many calories are you eating per day? How many of your exercise calories are you eating back? How long have you been doing this? Do you weigh ALL food or use cups and spoons for some things?7 -
My meals look like:
Breakfast: shake with unsweetened coconut milk, half avocado, teaspoon natural peanut butter, collagen, scoop protein powder
Lunch: salad with spring mix, cucumbers, shredded cheese, and homemade Italian dressing
Supper: chicken, salmon, pork, or steak with asparagus or cauliflower or squash or Brussels sprouts
I have not drank a soft drink in 3 and half years. I rarely drink tea and coffee and when I do, it has a trace of stevia.
Even if my regular walking and gym walking is burning 1,000 calories, there are other things that burn calories like breathing and whatever.
The crazy thing is when I did super strict keto, I lost 40 pounds and absolutely no exercise. None. Now, I am doing super low carb and exercising like crazy and nothing .3 -
cfbfan41115 wrote: »My meals look like:
Breakfast: shake with unsweetened coconut milk, half avocado, teaspoon natural peanut butter, collagen, scoop protein powder
Lunch: salad with spring mix, cucumbers, shredded cheese, and homemade Italian dressing
Supper: chicken, salmon, pork, or steak with asparagus or cauliflower or squash or Brussels sprouts
I have not drank a soft drink in 3 and half years. I rarely drink tea and coffee and when I do, it has a trace of stevia.
Even if my regular walking and gym walking is burning 1,000 calories, there are other things that burn calories like breathing and whatever.
The crazy thing is when I did super strict keto, I lost 40 pounds and absolutely no exercise. None. Now, I am doing super low carb and exercising like crazy and nothing .
Ok but how many calories are you consuming? Additionally, how many calories are you estimating that you're burning at the gym? I'm 5' 8" and have been able to lose over 60lbs on an estimated 1,600 calories a day (while eating back some, if not all, of my exercise calories). Poorly estimated actually - I likely eat more than that.8 -
So during WW2, they did some experiments on weight loss and starvation diets. They gave men a diet of 1500 calories and measured their loss over time. They found that the loss was pretty consistent, but at a certain point they would stall. Every month during the experiments, they gave the participants a day with higher calories for fun, at 2200 i believe. They noticed that after that day, participants got up during the night more often to urinate, and generally the plateau would stop, and weight would be lost rapidly for a day or two to put loss back with expectations.
Consistent dieting puts the body in stress mode, causing more production of stress hormones like cortisol. This in turn leads to more water retention. This is why often people notice that they may lose faster after a few days at a higher calorie goal. You can have up to 20 pounds of water weight on you depending on your size. This is why keto is also a really popular short term diet (and not fantastically effective long term diet); it allows for the quick shedding of water weight by design.
This happened to me last month as well, actually. Weight went up 2 pounds, went back down 2 pounds, stalled for 3 weeks, then went down 6 pounds over 3 days. The human body is weird man, and water retention is one of the most annoying parts of weight loss. Eat some extra carbs and salt? Retention. Lose for too long? Retention. Just have to keep going.
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Sounds like you are gaining great muscle mass - congratulations! Your metabolism will improve and in time you will lose some weight - and have muscles to show for. I should be that lucky!16
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Four miles on the TM isn't going to burn 1000 calories. The calories you burn walking at work are probably included in your activity setting unless you are set at Sedentary. Try eating back only half of your exercise calories for a while and see if that helps.5
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Calories matter for weight loss. How many calories are you consuming and how many are you burning? Are you eating exercise calories? How many?0
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I doubt that is muscle mass. Here’s the thing that puzzles me. I eat like instated above. Portion sizes are under control. I weigh what I eat. I get in about 10,000-12,000 steps a day at work which is about 5 miles at least which says about 600 calories burned. Then the 3.5 miles at the gym in one hour and that is another 500-600 calories burned. I know these are just estimates. Just want to get rid of the belly hanging over my belt. I know you can’t target fat loss. I will calculate calories as close as I can in a moment.0
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You've not answered the questions about how many calories you are eating and if you are eating any of the exercise calories. Are you losing absolutely no weight, or not very much weight? Have you taken measurements? A full month of water retention when you first start weightlifting is not unheard of, but you are beyond that, so something else is going on. You could also temporarily open your diary. Sometimes that will get more appropriate feedback. Do you have any cheat meals/days?6
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cfbfan41115 wrote: »I doubt that is muscle mass. Here’s the thing that puzzles me. I eat like instated above. Portion sizes are under control. I weigh what I eat. I get in about 10,000-12,000 steps a day at work which is about 5 miles at least which says about 600 calories burned. Then the 3.5 miles at the gym in one hour and that is another 500-600 calories burned. I know these are just estimates. Just want to get rid of the belly hanging over my belt. I know you can’t target fat loss. I will calculate calories as close as I can in a moment.
And again, you eat how many calories a day?3 -
It sounds like you’re not tracking your calorie intake, given that many people have asked how many calories you eat per day and you have not responded.
If that is the case, then there’s your problem. Get a food scale and start using it to weigh all solid food.8 -
It sounds like you’re not tracking your calorie intake, given that many people have asked how many calories you eat per day and you have not responded.
If that is the case, then there’s your problem. Get a food scale and start using it to weigh all solid food.
This. This sounds like me awhile ago. Since actually weighing my food and tracking my calories the weight is coming off again. I was (am) very active and ate well, so I thought WTH? But I was in fact and quite surprisingly not in a deficit.3 -
Weigh everything on a food scale. Make sure your calories are accurate. Follow the guidelines MFP gives you.
I'd also add protein and a complex carb to lunch--just greens with a bit of italian dressing doesn't sound filling at all. Are you actually able to keep up that diet day in and day out without any binging? Hard to tell without amounts/calories but it looks super restrictive. I'd manage maybe 3 days before the secret eating at night would start cropping up.2 -
I want to thank you all. I have not tracked my food but have weighed it. Honestly, I eat probably less than I should for a 5 foot 8 inch tall guy with 230 pounds. My arms are decent, not huge, but not flabby at all. My legs, women have told me they wish they had my legs. Lol. My lower torso/belly is my major problem area. I will record my food tomorrow and the following days. I do try and stay away from carbs.
Many thanks again.0 -
cfbfan41115 wrote: »I want to thank you all. I have not tracked my food but have weighed it. Honestly, I eat probably less than I should for a 5 foot 8 inch tall guy with 230 pounds. My arms are decent, not huge, but not flabby at all. My legs, women have told me they wish they had my legs. Lol. My lower torso/belly is my major problem area. I will record my food tomorrow and the following days. I do try and stay away from carbs.
Many thanks again.
Undereating does not hinder weight loss. This is a common myth.
Carbs don’t have anything to do with fat loss directly. They may indirectly affect fat loss if your carb intake makes you feel more or less satiated. Lowering carbs can also cause temporary water weight loss.
Weight loss happens when you consistently eat fewer calories than you burn, regardless of what macros or foods those calories come from. The best way to ensure a calorie deficit is to weigh and log all food.8 -
cfbfan41115 wrote: »I want to thank you all. I have not tracked my food but have weighed it. Honestly, I eat probably less than I should for a 5 foot 8 inch tall guy with 230 pounds. My arms are decent, not huge, but not flabby at all. My legs, women have told me they wish they had my legs. Lol. My lower torso/belly is my major problem area. I will record my food tomorrow and the following days. I do try and stay away from carbs.
Many thanks again.
Nope, unless this is a very very new change, you likely eat far more than you'd need to to lose weight. Again, we're the same hight and I have been 230 pounds (I'm 182 as of this morning and would prefer to be 160 if not under that). Put your weight loss goals into MFP, have it set your calorie allotment, and follow it.
Weigh your food, track it via MFP, and be patient. Also don't assume you need to stay away from anything unless you have an underlying medical condition or for whatever reason just don't eat that thing.3 -
I’d bet money you’re eating more calories than you think you are.3
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