Urgent Help Needed to Lose Weight

[prperez15]

I am currently 5'6 - 5'7 and 233.2 Lbs (105.77 KG) and 28 years old. I am doing 45 minutes of fasted cardio which adds up to about 5 miles(8.05 KM) on the elliptical twice a day with a hour of traditional weight lifting in the afternoon. I am eating 5 healthy meals a day and drinking nearly 1 gallon of water a day. I been weighting the same for over 3 month doing this. I just found out after a doctor visit that my Testosterone levels are low (230). I do believe that is partially the problem but I think there has to be more to it. The only supplements I take is Omega 3 and Opti-Men. If there is anyone that can give good advise please help.

Thanks,

[SteveFromNY]

you have to consume less calories to lose weight, not necessarily healthy foods or more water, although eating healthier is obviously better for your body overall.

[dmacdonal9]

I been weighting the same for over 3 month doing this.

So that means you are eating the same number of calories you are burning each day. You need to eat less. Test levels aren't going to change anything either way.

Basic Fat Loss Process

1. Calculate your calories and macros
2. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
3. Buy a kitchen scale and weigh everything that you eat.
4. Count calories using a site like MyFitnessPal. Here's how to count accurately.
5. Lift heavy weights to preserve muscle mass, on a structured program developed by an expert. You are probably not an expert.
6. Cardio is optional; do it if you like to increase your calorie deficit. Do it on off days from lifting and don't let it interfere with recovery.
7. Still not losing weight? Stuck on a plateau? Read this. And remember, you are not special.

Beginner Workout Programs:
All Pro's Beginner Routine
Stronglifts 5x5
Fierce 5
Starting Strength
Push/Pull/Legs

How to lift properly

Counting calories accurately requires precision. Read these:
http://forum.bodybuilding.com/showth...hp?t=148418313
http://forum.bodybuilding.com/showth...hp?t=154981223
http://www.nytimes.com/2013/02/13/op...tive.html?_r=0
http://www.weightlossresources.co.uk...d-calories.htm
http://www.ncbi.nlm.nih.gov/pubmed/1454084


And watch this informative video with terrible music: http://youtu.be/JVjWPclrWVY

Important Stuff To Know
- Weight loss is not linear and predictable. Weigh yourself every day and track the average. Ignore short term fluctuations.
- No specific food has a fat loss advantage over any other food. Eat foods you enjoy that deliver adequate macros and micros.
- Cardio is not necessary to lose fat. It's just a tool to increase your net calorie deficit.
- Muscle loss is not an issue if you get adequate protein and train properly, even on a big deficit (unless perhaps you are already quite lean).
- Don't train on a bro-split from a magazine. Unless you've been training for a year or two, you will probably do better on a full body strength program designed by an expert. You are probably not an expert.
- Keto offers no fat loss advantage over any other caloric deficit, except perhaps for very obese, sedentary folks.
- Eating fat does not make you fat. Low fat diets screw up your body. Adequate dietary fat is crucially important.
- The only bad fat is trans fat. Saturated fat is fine unless you eat stupid amounts of it.
- Protein powder is a processed convenience food and offers no advantage over protein from whole foods. Use it if you like, it's fine. Remember to count the calories in it.
- Sugar & simple carbs are irrelevant for fat loss as long as you hit your macros within a calorie deficit.
- You cannot, in any way, change where your body chooses to burn fat from. There is no spot reduction.
- Eat 1 meal/day or 10, there is no measurable effect on fat loss.
- Eating carbs before bed is irrelevant within a calorie deficit and adequate macros.
- You do not have metabolic damage unless you've been eating starvation level calories for a very long time AND have lost a lot of weight.

[Tommy W.]

You don't need 5 meals a day as that is most likely your problem. You need to cut calories overall

[prperez15]

Thank you everyone I really appreciate every little advice.

[prperez15]

One more thing what do guys think about just doing cardio for a hour in the morning and a hour in the afternoon and leave lifting weight alone until I get down to less than 200 lbs?

[dipatel13]

DO NOT STOP LIFTING. A little extra cardio is fine, but lifting is a must.

[DougRarer]

Chances are not tracking calories/actually being in a deficit is the culprit but you may also be over doing the exercise. Work on the diet first and see if that does it.

[prperez15]

Thanks everyone. Downloaded MyFitnessPal current Macros Carbs (30%) Fat (25%) Protein (45%) and a total of 1500 Calories.

Please let me know what you guys think

[dipatel13]

Thanks everyone. Downloaded MyFitnessPal current Macros Carbs (30%) Fat (25%) Protein (45%) and a total of 1500 Calories.

Please let me know what you guys think

That's terrible. Ratios are not a good idea and 1500 cals is way low. I suggest you read post #3 by dmac. Only use MFP to track your food and macros. Calculate your caloric and macro needs yourself.

[Tommy W.]

Don't put too much confidence in those apps. After a month or so you'll know if you're on the right track or not. Adjust from there....