lost 25 pounds in 3 months, but i still look fat

[Bodyboy9317]

Ill be 49 years old next month. Ive lifted heavy weights now consistently for over 25 years plus done lots of cardio, but my diet has been so bad that I never saw any real gains like I wanted. Im just now to the point in my life where Im ready to make a change.

Please check out my pics that I uploaded today.....this shows me at 159 lbs (Im 5'6" tall). In August 2013, I was 185 lbs. I lost the weight by cutting way back on calories, from about 3,000 to 1,800. My diet now consists of fresh chicken, green beans, bananas, quest bars, protein drinks, sweet potato, a lot of water, and thats about it. No breads, no milk products, very little fruit, low carbs, etc.

My current daily intake:
Calories 1800
Carbs 124
Protein 205
Fiber 48
Sodium 1200


Current workout routine:

Sunday-Chest/ Tris/Abs/Hiit exercise
Monday-10 miles on the bike
Tuesday-Back/bis/abs/Hiit exercise, 10 miles on the bike
Wednesday-10 miles on the bike
Thursday-Shoulders, 10 miles on the bike
Friday- Legs/abs/Hiit exercise/ 10 miles on the bike
Saturday-rest

My goal is to reduce my body fat percentage and put on some muscle. I just dont know if Im going about it i the right way. I figured out how to loose the weight, but unfortunately, im noticing a large difference in my strength level.

Any and all advice is welcome !!!!

Thanks
bodyboy9317

[Sp3cialK]

Ill be 49 years old next month. Ive lifted heavy weights now consistently for over 25 years plus done lots of cardio, but my diet has been so bad that I never saw any real gains like I wanted. Im just now to the point in my life where Im ready to make a change.

Please check out my pics that I uploaded today.....this shows me at 159 lbs (Im 5'6" tall). In August 2013, I was 185 lbs. I lost the weight by cutting way back on calories, from about 3,000 to 1,800. My diet now consists of fresh chicken, green beans, bananas, quest bars, protein drinks, sweet potato, a lot of water, and thats about it. No breads, no milk products, very little fruit, low carbs, etc.

My current daily intake:
Calories 1800
Carbs 124
Protein 205
Fiber 48
Sodium 1200


Current workout routine:

Sunday-Chest/ Tris/Abs/Hiit exercise
Monday-10 miles on the bike
Tuesday-Back/bis/abs/Hiit exercise, 10 miles on the bike
Wednesday-10 miles on the bike
Thursday-Shoulders, 10 miles on the bike
Friday- Legs/abs/Hiit exercise/ 10 miles on the bike
Saturday-rest

My goal is to reduce my body fat percentage and put on some muscle. I just dont know if Im going about it i the right way. I figured out how to loose the weight, but unfortunately, im noticing a large difference in my strength level.

Any and all advice is welcome !!!!

Thanks
bodyboy9317

What's your TDEE and how many grams of fat do you typically eat?

[mavajo]

Loss of strength during a cut is normal. It's not necessarily an indication of muscle loss.

I finished a cut a couple weeks ago. Almost immediately, my strength sky-rocketed. I can already bust out multiple reps on weights that I struggled to perform even one rep on a couple weeks ago.

[hema94x]

I think 1800 is kinda low :S and yah how was ur fat intake ?

[mavajo]

I think 1800 is kinda low :S and yah how was ur fat intake ?

1,800 doesn't seem low at 5' 6".

[hema94x]

1,800 doesn't seem low at 5' 6".

maybe...but I think he might have lost muscle mass since he still looks fat as he says.

[james1856]

1800 is probably more than enough for your size and age. You are 49 and 5'6. The problem is you are working out like a mad man. The older you get the more important rest days are. I have had my best strength gains when I added more rest days. Sure I could grind out a couple heavy weeks of lifting but on that 3rd week my body makes me pay.

Not trying to demotivate you but perhaps more of your focus should be on recovery and nutrition. Maintain a 500 calorie a day deficit while hitting your macros and the fat will peel right off. Just takes patience.

[Bodyboy9317]

1800 is probably more than enough for your size and age. You are 49 and 5'6. The problem is you are working out like a mad man. The older you get the more important rest days are. I have had my best strength gains when I added more rest days. Sure I could grind out a couple heavy weeks of lifting but on that 3rd week my body makes me pay.

Not trying to demotivate you but perhaps more of your focus should be on recovery and nutrition. Maintain a 500 calorie a day deficit while hitting your macros and the fat will peel right off. Just takes patience.

I've seen others use the term "macros" before. What does that mean?

[james1856]

Proteins: 1 gm per lb
Fats: Get the good kind. Less than 7gm saturated daily.
Carbs: fill in

Read the nutritional stickies in this forum. Too much info to post again.

[AncientYouth]

Diet seems overly restrictive to me which will be hard to sustain long term

We are the same age and same height, I train 4x every 8 days, basically one off and one on

One session is a 6 mile power walk at around 5mph with the odd sprint, the other is a full body circuit

However diet is king, work out your TDEE. To be honest you are quite light so maybe some more muscle building is needed depending on your goals
Read the stickies

[sentinel3]

Ill be 49 years old next month. Ive lifted heavy weights now consistently for over 25 years plus done lots of cardio, but my diet has been so bad that I never saw any real gains like I wanted. Im just now to the point in my life where Im ready to make a change.

Please check out my pics that I uploaded today.....this shows me at 159 lbs (Im 5'6" tall). In August 2013, I was 185 lbs. I lost the weight by cutting way back on calories, from about 3,000 to 1,800. My diet now consists of fresh chicken, green beans, bananas, quest bars, protein drinks, sweet potato, a lot of water, and thats about it. No breads, no milk products, very little fruit, low carbs, etc.

My current daily intake:
Calories 1800
Carbs 124
Protein 205
Fiber 48
Sodium 1200


Current workout routine:

Sunday-Chest/ Tris/Abs/Hiit exercise
Monday-10 miles on the bike
Tuesday-Back/bis/abs/Hiit exercise, 10 miles on the bike
Wednesday-10 miles on the bike
Thursday-Shoulders, 10 miles on the bike
Friday- Legs/abs/Hiit exercise/ 10 miles on the bike
Saturday-rest

My goal is to reduce my body fat percentage and put on some muscle. I just dont know if Im going about it i the right way. I figured out how to loose the weight, but unfortunately, im noticing a large difference in my strength level.

Any and all advice is welcome !!!!

Thanks
bodyboy9317

I wouldnt cut fruit out of your diet. Blueberries are awesome for helping to metabolize fat stores. At 5 6" you will probably have to hit the mid 140s if you want to get real lean. It depends what your goals are. If you want to add some muscle that would be a way to be lean and still weigh nore.

[skyjumper]

I've seen others use the term "macros" before. What does that mean?

So you and I are the same age, weight and height.

To answer your question, go here:

http://www.iifym.com

"Macros" are the proportion of fat, carbs and protein you should eat according the the IIFYM plan. Your "TDEE" that was mentioned is your total daily energy expenditure, a fancy way of saying how many calories you burn each day. I know without having to check (because I'm the same) that if you are sedentary, your TDEE is about 1,875. Its that low because we're older.

I suppose if you're working out like crazy, 3,000 calories a day can be burned but wow, that's a lot of calories each day for us. Back to the TDEE, you need to eat fewer calories than the TDEE to lose fat. If you eat 500 calories fewer each day, you'll lose about 1 pound per week on average since 3,500 calories = 1 pound of fat. You'll notice that IIFYM is heavy on protein. That will help you feel full and retain muscle.

I am hoping to get to about 12% to 14% body fat which is where I think I'll like my look, but when I get to where I like it I'll stop whatever it is. That's just a guess. I am also guessing its going to be about 140 pounds. What is your goal?

[RevolutionFF]

The most important thing during a fat loss phase is recovery. Far too many people "eat less and do more" for far too long. That mantra is a recipe for disaster for most people.

Some loss in strength is acceptable during a fat loss phase. Also, remember your strength:bodyweight ratio may actually increase.

How much fat are you taking in per day?

And that 10 mile bike ride - how hard are you cycling? How do you feel after?

[skyjumper]

Diet seems overly restrictive to me which will be hard to sustain long term

We are the same age and same height, I train 4x every 8 days, basically one off and one on

One session is a 6 mile power walk at around 5mph with the odd sprint, the other is a full body circuit

However diet is king, work out your TDEE. To be honest you are quite light so maybe some more muscle building is needed depending on your goals
Read the stickies

His TDEE, by the calculator at least, is about 1,875. I'm also 5ft 6in, 159 pounds and your (and his) age. You say he (and presumably me) is quite light, but from his pics, and looking at myself, we still have a lot of fat around our middles. You're all muscle! We're not there yet. I would think we need to cut a lot more and then bulk to about 165, but for now, is "quite light" really accurate?

[Landor]

This stuff takes time bro. If you lost 25 you must look different to people that do not see you much. You see yourself every day. I have lost over 50 pounds of fat and gained a lot of muscles over the last few years and when I look in the mirror I still see a fat man.

We are never happy with ourselves.

[Bodyboy9317]

This stuff takes time bro. If you lost 25 you must look different to people that do not see you much. You see yourself every day. I have lost over 50 pounds of fat and gained a lot of muscles over the last few years and when I look in the mirror I still see a fat man.

We are never happy with ourselves.

That is very true........i look at you and honestly say, "man I would like to look like that". Youre huge and I dont see the fat. But your right, we are our own worse critics.

I think Im angry that I have been a workout nut for 25 years now. Since 1988, the longest stretch i have gone without lifting is 14 consecutive days. but because i had such a bad diet, and was unwilling to change it. I have little to show for it.

but Im changing that now........Ill get there !!

[Bodyboy9317]

The most important thing during a fat loss phase is recovery. Far too many people "eat less and do more" for far too long. That mantra is a recipe for disaster for most people.

Some loss in strength is acceptable during a fat loss phase. Also, remember your strength:bodyweight ratio may actually increase.

How much fat are you taking in per day?

And that 10 mile bike ride - how hard are you cycling? How do you feel after?

My 10 miles back ride is to work (5 miles in the morn, 5 miles in the afternoon. I ride it in about 20 minutes one way. I feel fine afterwards.

As far as my fat content, most of my fat is coming from olive oil. so I guess I need to increase my "good" fat intake?

[MrM27]

That is very true........i look at you and honestly say, "man I would like to look like that". Youre huge and I dont see the fat. But your right, we are our own worse critics.

I think Im angry that I have been a workout nut for 25 years now. Since 1988, the longest stretch i have gone without lifting is 14 consecutive days. but because i had such a bad diet, and was unwilling to change it. I have little to show for it.

but Im changing that now........Ill get there !!

Definitely some patience. You'll achieve what you are looking for.

Another thing to think of is, imagine you didn't "waste" all those years in the gym with a terrible diet and instead you just went to work and went home to sit on you butt all night. How much worse would it be now? You could have been in a position to need to lose 100+ pounds. So dont think of your time as a complete waste.

[Bodyboy9317]

Definitely some patience. You'll achieve what you are looking for.

Another thing to think of is, imagine you didn't "waste" all those years in the gym with a terrible diet and instead you just went to work and went home to sit on you butt all night. How much worse would it be now? You could have been in a position to need to lose 100+ pounds. So dont think of your time as a complete waste.

good point mrm27 !!