Lost only 2 pounds after one month! Help

[jmr2480]

Ok, well I have been dieting for one month and only lost 2 F**king pounds.
I was taking in around 2850 cals a day, and I burn around 3500 cals a day. So that -650 a day, so I should be losing around a pound a week, but its only 1/2 pound.

I just lowered my cals to 2650 to see if there will be any difference, hopefully this will work. I lift on a 5 day split and do around 15 min on the eliptical 2 of those days. I am also gonna up the cardio to 4 days and 20 min starting monday.

Well here is my diet, please tell me what you think.

9:45 AM- Meal 1
4 Egg beaters
20 almonds
1/2 cup Oatmeal(regular)
Supplements: CLA, Multi, Fish Oil, BCAA, SesaThin

11:30 AM- Snack
20 Almonds or 1 tbsp PB
Supplements: Vitamine B, C

1:00PM- NO2
1:30 PM- Lunch
Tuna With lite mayo on Whole Wheat/ OR low sodium turkey w/ cheese on W/W
20 Almonds
Supplements: Fish Oil, CLA

4:30PM- Preworkout meal
left overs from dinner and fruit(apple/orange) / OR 1 cup egg beaters,1 cup oats, fruit(apple/orange)
Supplements: CLA, Fish Oil,BCAA


6PM-7:25 Gym- Weights, Running 2 miles/20 min eliptical
After Lifting-CellMass

7:30-postworkout
Protein Shake(2 scoops) w/ fruit(banana/strawberries)/ ? cup oats in water
8:30-Dinner
2 Turkey pattie / or 2 Chicken breast/ or 6-8oz Lean Steak
1/2 cup brown rice/or 1/2 large Sweet potato
Supplements: CLA, Glutamine, fish oil/Sesathin

10:00-Snack
? cup of Egg Beaters and TBSP of PB/or 20 almonds
Supplements: BCAA , Sesathin

BedTime- Casein Protein shake w/ skim milk.(1 scoop)and 2 tbsp PB

Here are some pics, the first 3 are before, the last 2 are 1 month after diet.

[josh83]

Well, it looks like by the back shot at least you've lost more than 2 lbs., maybe you're not burning as much as you think some of the time and you're doing a really clean bulk? I don't know but it seems as if you've lost a decent amount of fat.

[RU4A69]

You LOOK like you lost 6-10lbs!!!!!

[jmr2480]

Well, it looks like by the back shot at least you've lost more than 2 lbs., maybe you're not burning as much as you think some of the time and you're doing a really clean bulk? I don't know but it seems as if you've lost a decent amount of fat.

I am actually cutting, but yes its clean. I was around 195 and bulked up to 230, but it was a dirty bulk. I wasn't really trying to dirty bulk, it just ended up that way. Just eating alot and lifting. I am trying to get down to 205-210 w/ 9-10% BF.

I can see I lost some fat, but weight wise its only 2 pounds. Now I know BF is more important, and maybe I put some muscle on, cause I stopped lifting for about 2.5 months before I started the diet. But I thought it would be hard to gain some muscle on -650 cals a day.

[jmr2480]

You LOOK like you lost 6-10lbs!!!!!

thanks, I wish, I really need to get my BF calculted to see, thats really what i want to lose, but weight wise its only 2 pounds, maybe 3. I weighed myself 1 week after I started lifting, but I wasn't dieting yet, so maybe I lost a pound or 2 before I started and didnt know it.

[cashdaddy]

you look like you lost alot of fat and are better defined, try changing your workout to higher rep sets with lighter weights, 18-20 reps per excersize x 3-4 sets, i did this and it really took alot of fat off , espcially in my biceps and shoulder area, now they pop.

[RU4A69]

thanks, I wish, I really need to get my BF calculted to see, thats really what i want to lose, but weight wise its only 2 pounds, maybe 3. I weighed myself 1 week after I started lifting, but I wasn't dieting yet, so maybe I lost a pound or 2 before I started and didnt know it.

What's your waist measurement differential after that one month? 2lbs a month adds up, by the way.

And by the way jmr-don't change a DAMN thing you're doing right now. You can mess with macros, but whatever you're doing in the gym is working perfect.

[crunchymilk]

more cardio in my opinion

[consciouschef]

There's a difference between losing weight and losing fat. Seems like you are losing fat.

[ponshoe]

cut the carbs late on the day.... or you can do Carb Cycle! great for fat loss plateau breakers... extend you cardio session and/or increase the intensity, or if you can, do cardio twice a day, that mean 2 boost of metabolism on the day , try some Hiit and the carbs low on Off days, that should work

[hotmom76]

I wouldn't base progress on the scale, which is the golden rule in most cases. The tape measure is the way to go.
I was upset too because I only lost 4 lbs this month. I have been eating well, and working out in the last month and only lost 4 lbs. But I used one of those scales at the doctor's office that breaks down your weight into how much muscle, water, fat, etc your body is made up of. And according to that, I gained 3 lbs of muscle! Woohoo!
Also there is my jump and jiggle test. If you jump, and less stuff jiggles, you are losing fat! (:
Good luck!

[jmr2480]

Thanks guys, I can see a diff from the pics, but its just annoying that when I jump on the scale its only 2 pounds. I lift heavy and hard, its the way I always did, and my strenght has gone up alittle even though I am cutting.

[kranked]

Throw out the scale, it means nothing. By the pictures you look alot better already, pick up a full length mirror and use that as your scale.

[jmr2480]

What's your waist measurement differential after that one month? 2lbs a month adds up, by the way.

And by the way jmr-don't change a DAMN thing you're doing right now. You can mess with macros, but whatever you're doing in the gym is working perfect.

In the gym I am fine, I know what i am doing, its more my diet that i am worrried about. My macros are 45/30/25.

My waist has gone down for sure, I was wearing a 38 in jeans,but I wear my jeans alittle lose, now a 36 fits perfect, but before they were too tight.

I am just disgusted w/myself. When I first started going out with my girlfriend 5 years ago i was 195LBS w/ 8-9%BF and just as strong as I am now, if not stronger.

Just curious, Whats the best formula for seeing how many cals I burn? Every one I use tells me different numbers, So I have been just going of the Harris benedict calculation.

[jmr2480]

Throw out the scale, it means nothing. By the pictures you look alot better already, pick up a full length mirror and use that as your scale.

Thats what I have to do, plus i need to get a caliper and measure every 2 weeks.

[RU4A69]

Just curious, Whats the best formula for seeing how many cals I burn? .

There is no formula. If you consistently getting leaner and/or lighter,then you're eating under maintenance. If your staying stagnant or getting softer you're eating too much.

[SDC77]

Then you are eating too many calories. Simple. I've always smirked when so many people think they can cut on 2700-3000 calories. If you have a monster base of muscle, dialed in nutrition, and a solid program, then yeah. For most people that will be way too many calories to make an immediate difference.

It's always better long term to lose weight slowly, to ensure it is as much fat being lost while sparing muscle, but that's not the norm for John Q Citizen. If someone needs to lose fat, it's highly doubtful that person will stick to a program that is causing them to lose less than a pound/week.

Drop your calories, eat clean, and work hard. You don't need to see massive shifts in numbers to validate your fat loss, as clothes fitting differently and the mirror are much better indicators. That said, 2lbs a month is not a good job *unless you know what you are doing and have the proper base*.

[gettinripped513]

dont change anything you are doing except using your scale. you are adding muscle and losing fat. your compositions is improving drastically for 1 month be happy. if you keep going you will be in great shape. throw the scale out.

[Mad_Mike]

Excellent results for a month's work.

[EzMan]

Mabey you drank to much water, and its weighing it?

[jmr2480]

Then you are eating too many calories. Simple. I've always smirked when so many people think they can cut on 2700-3000 calories. If you have a monster base of muscle, dialed in nutrition, and a solid program, then yeah. For most people that will be way too many calories to make an immediate difference.

It's always better long term to lose weight slowly, to ensure it is as much fat being lost while sparing muscle, but that's not the norm for John Q Citizen. If someone needs to lose fat, it's highly doubtful that person will stick to a program that is causing them to lose less than a pound/week.

Drop your calories, eat clean, and work hard. You don't need to see massive shifts in numbers to validate your fat loss, as clothes fitting differently and the mirror are much better indicators. That said, 2lbs a month is not a good job *unless you know what you are doing and have the proper base*.

well I started the diet @ 2200 cals a day, but I was tired and my workouts were suffering, So I upped it to 2850 cals, and felt better but was only losing like 1/2 pound a week, hence my 2 lbs in 1 month. But I see a difference in the pics, and my jeans started to get a little looser.

I just switched my diet and dropped somethings , so its @ 2600 cals a day, should see some good changes with this. 2LBS is not great, but I am only trying to get down 20lbs total anyway, and I want to try to keep as much muscle as possible.

[jmr2480]

Excellent results for a month's work.

thanks, I just have to not worry about the scale, and just let the mirror do the job.

[sendoh23]

thanks, I just have to not worry about the scale, and just let the mirror do the job.

yeah y care about the figures when you are starting to look good man

[crunchymilk]

I know it's already been said but that does not look like 2 pounds. You should be proud, great job.