Stuck in a rut

[hectorTX]

Been trying to trim down for a while, i really started about 2 months ago. I weighed 215, and im down to 197 at the moment. I quit drinking soda, and drink over a gallon of water a day. I try to eat at least 4-5 times a day, but at times can only eat 3 times due to my job. I still eat white bread once in a while. I run 4-5 times per week, ranging from 3-5 miles each time. I do weights at least 4 days aswell. I have been at 197 for the past 3 weeks. My weight training normall ranges from either heavy sets, to circuits. I would like to trim another 15 lbs at least. I still do tend to eat white bread (i know, its not good, but im trying to cut that aswell)

[LengthyLifter]

Meal timing/frequency is irrelevant to fat loss. Are you counting calories?

[hectorTX]

No, i dont count calories. I just try and watch what i eat. Maybe that could be my problem

[LengthyLifter]

No, i dont count calories. I just try and watch what i eat. Maybe that could be my problem

I would say it's exactly your problem. Read these:

http://forum.bodybuilding.com/showth...hp?t=133163973
http://forum.bodybuilding.com/showth...hp?t=129247741

[hectorTX]

thanks for the info

[nlite2000]

No, i dont count calories. I just try and watch what i eat. Maybe that could be my problem

I eat white bread daily. It usually has less calories than wheat, but I eat it because it tastes better. Anyway, JUST COUNT CALORIES. Try to eat filling foods (meat), but have treats too. Just make sure that ever day you are running a calorie deficit. If you have a calorie deficit of 500 a day you will lose a pound of fat a week. It's more about how much you eat than what you eat, if fat loss is the primary goal. People can advocate "healthy" and "clean" foods all they want, but I guarantee that if you took a fat person who followed a healthy diet, and a fit person who ate a fair bit of "junk" the latter would be healthier in every quantifiable way. Eat meat, vegetables and grains, count calories, don't be fat anymore.

[LengthyLifter]

I eat white bread daily. It usually has less calories than wheat, but I eat it because it tastes better. Anyway, JUST COUNT CALORIES. Try to eat filling foods (meat), but have treats too. Just make sure that ever day you are running a calorie deficit. If you have a calorie deficit of 500 a day you will lose a pound of fat a week. It's more about how much you eat than what you eat, if fat loss is the primary goal. People can advocate "healthy" and "clean" foods all they want, but I guarantee that if you took a fat person who followed a healthy diet, and a fit person who ate a fair bit of "junk" the latter would be healthier in every quantifiable way. Eat meat, vegetables and grains, count calories, don't be fat anymore.

That being said, I would still advocate for 100% whole wheat. It's better for you. But it won't speed your weight loss.

[nlite2000]

That being said, I would still advocate for 100% whole wheat. It's better for you. But it won't speed your weight loss.

Fair. It's just that he seems to be a little misinformed as in "wheat bread is healthy, I can eat 5 slices with each meal!" I'm the same way with protein shakes--I absolutely love them and they eff up my daily diet, fairly often because I'll drink one or two too many with the mindset/rationalization of "need my protein!" As soon as I'm done with this tub I'm giving the stuff up for good.

[hectorTX]

So since this thread, i've been counting my calories and have gone down to 190. Thanks for the advice, im sticking to my diet even though at times it's not easy, but the results keep me focused and motivated.

[Bromance]

keep it simple, 4oz of ground sirloin/chicken/fish, handful of almonds, 1 cup of broccoli. eat that meal 4-5 times a day. like a previous dude said, the amount of meals is irrelevant, although it can be tough to eat the mass of food it takes to satisfy calorie goals with less meals without the large amount of carbs so i find 4 or 5 or 6 meals is the way to go. also if you feel very grouchy or lethargic due to lack of carbs maybe throw some black beans in one of those meals or a banana in the morning. a little tip for your workouts, cut down on your rest times between sets to about 45-60 seconds. Do a warm-up set and then 3 working sets of 8-10 reps with a weight you would fail around the 10th or 11th rep. and you can consume different veggies other than broccoli or different nuts than almonds those are just a few selections a prefer. Good luck dude!