Guys I Can't Lose Weight! I've Tried Everything!

[time88]

Ok guys I need some major help!!!

I'm 17 years old and 165 pounds and probly about 14% BF, around that area atleast. I know I should be bulking, but I'm going more for the toned/cut look, especially with Schoolies coming up soon! I already have very toned arms, and I get comments on them alot, (there not big, but toned/well defined).

However my chest is lacking quite a bit, and my midsection could be better, ive only got an outline of my abs, basically I want to cut down my BF so my abs and pecs can start showing.

I've tried low carb diets, low fat diets, carb cycling and even a circuit routine with a heatlhy diet, all have given me very small losses, carb cycling was probly the most effective however it is so difficult, the no carb days I'd feel like **** and would always be tierd at work or school.

So I'm back on the scene desperatly trying to make things right, I have a reasonable knowledge of exercises, I have acess to protien, creatine, bench press, dumbells, chin up bar, and i got running atleast 3-4 times a week.

I just need a solution or any new ideas on how to get past this major plateau im facing, thanks guys

[Heartbreak_Kid]

Don't try any "diets" just eat right, all the time. Don't drink pop, don't eat chocolate, and don't have McDonalds. It's all common sense really, if you have to think "Should I be eating this?" Chances are you shouldn't. That and cardio my friend.

[Big Witt]

What does your current diet look like?

[Billy G]

count calories! I found I was getting over 100 calories from fat.

If all else fails, cut off your legs. It may be extreme but its an guaranteed way of shedding pounds fast.

[time88]

i have an extemely healthy diet, i eat muesli, apples, nuts (peanuts,almonds), natural peanut butter, alot of chicken and meat ect.

I just dont have the urge for junk food, ill occasionally get subway if i go out, and once a week i pig out on large amounts of healthy food,

atm im eating about 2000 calories, remember im 165 pounds and about 14% bf, i dont really want to starve myself but i just dont seem to be losing the weight, ive actually gained 2-4 pounds lately

[Nightwolfer]

i was about 15-16% bf after my bulking now im about 11.5 %bf after 4 weeks just eat right and cardio i jogged for 45 mins in the speed 10 i dont know how mutch it is, its not mutch.i also drank some green tea witch i think helped me slightly. i know ppl going down 4% in 2 weeks but they are extrem with the diets.(my fat is not that lose easy to lose fat its a bit harder ) so i am not a easy loser of fat either

[falloutpat]

Cardio will help you lose the last % of BF.

[AceRx]

Hey dude-

Do you have any pics that we can critique? I would say just try and clean up your diet the best you can and perhaps add some cardio. If you are only 14% fat then you aren't in too bad of shape at current. I don't know if the carb cycling thing is really that great as far as fat loss goes. I have tried calorie-cycling on my weight loss and it seems to work well. I know when I don't eat enough carbs I feel like crap and can't think so I try to avoid that...

[dp13368]

post your usual daily diet, that is really the only way we can help. Include when you lift and when you do cardio.

[_Bladen_]

I cannot lose ANYWEIGHT (fat) when I am on creatine, try cycling off.

[Ltdmustang232]

I cannot lose ANYWEIGHT (fat) when I am on creatine, try cycling off.

i love going on creatine for like 3 weeks, then stoping it and watch water weight shed off. i went from 210- 198 in a week after stoping creatine and doing 30 min of cardio haha

[_Bladen_]

lol nice, I am not sure why (what properties that creatine has) that interferes with fat loss. But when I am on it cutting is impossible.

[Ltdmustang232]

lol nice, I am not sure why (what properties that creatine has) that interferes with fat loss. But when I am on it cutting is impossible.

i dont think its fat loss, its just water loss.

[_Bladen_]

Yah but CEE does not lead to water retention?

[outbreak]

Stop eating apples they don't really aid your cause. Do HIIT cardio.

[Slash_]

yea eat right all the time.and if your on a platue then you should maybe switch your routine to powerlifting stly routine for 8 weeks thats what i am doing i start my first powerlifting workout today.

[time88]

ok guys heres my diet, i think the problem is the bread, its high in calories, i just cant think of what to bring to eat other then a sandwich to school, im sick of tuna, i get chicken pieces occasionally but the rest of my family always eats it, is there something simple and easy to buy and pack anyone can think off?

I find that i eat jack all but i each my calorie limit really easy, rememeber im 165 pounds and about 14% BF, trying to lose weight, i run about 3-5 days a week, and i usually do circuit training (weights then running).
-------------
Shake
Muesli and Milk

Peanut Butter Sandwich

Chicken Sandwich
Apple

Shake
Muesli and Milk

DINNER (PIECE OF MEAT OR FISH I HAVNT INCLUDED THIS IN THE STATS BELOW)

2 x Unsalted Peanuts
Milk

---------------
(These dont include the dinner above, not sure of the stats of meat)
2310 Cals
53 Fat
308 Carbs
149 Protien

for those interested the stats of the bread are
193 Cals
2 Fat
32 Carbs
9 Protien

[time88]

EDIT: also is circuit training the best method to lose weight? i like doing cardio and i need alot of it, can i do cardio after doin weights? my day split i got alot of defintion on my arms

[outbreak]

ok guys heres my diet, i think the problem is the bread, its high in calories, i just cant think of what to bring to eat other then a sandwich to school, im sick of tuna, i get chicken pieces occasionally but the rest of my family always eats it, is there something simple and easy to buy and pack anyone can think off?

I find that i eat jack all but i each my calorie limit really easy, rememeber im 165 pounds and about 14% BF, trying to lose weight, i run about 3-5 days a week, and i usually do circuit training (weights then running).
-------------
Shake
Muesli and Milk

Peanut Butter Sandwich

Chicken Sandwich
Apple

Shake
Muesli and Milk

DINNER (PIECE OF MEAT OR FISH I HAVNT INCLUDED THIS IN THE STATS BELOW)

2 x Unsalted Peanuts
Milk

---------------
(These dont include the dinner above, not sure of the stats of meat)
2310 Cals
53 Fat
308 Carbs
149 Protien

for those interested the stats of the bread are
193 Cals
2 Fat
32 Carbs
9 Protien

Don't eat fats and carbs at the same time.

[Trappy]

In the end with weightloss it comes down to calories in versus calories out. If your cals aren't low enough, you aren't going to lose weight. Just make sure when cutting the cals you keep protein high as possible to maintain lean mass and cut carbs first then fats.

[time88]

yea but its just gettin silly, the lowest i got my calories down to was about 1700 and my day was miserable, id feel hungry all the time

[Hench]

I've got similar goals to you, except I'm actually losing weight dieting. I've gone from around 14% > 10-11% in the last few weeks. Can't see my sixpack yet but I've only just started training my lower abs (for the first time ever :|) and I think I need to lose 1/2 more £ fat.

I've been running 4x a week and lifting 3x a week with 2/3 days off. My consumption is about 2000 calories most days (though I binged on pizza yesterday ) and it almost all comes from protein or complex carbs. I lift heavily so that really takes it out of me and I'd actually attribute a great deal of fat loss to the calories going into my muscles. Here are my tips for you:

- Less carbs, more protein. Unless I've misunderstood, you want to be about 40/40/20 carbs/protein/fat. Personally I haven't followed a strict diet, but for an example of my average day it's something like:

Shredded Wheat + Skimmed milk for brekkie
Can of Tuna (Snack)
Wholewheat sandwich with eggwhites/half can of tuna
Post workout Skimmed milk + banana (replenish glycogen)
Lots of meat for dinner (getting about 60g of protein from this)
Low fat cottage cheese/vegetables before bed

As you can see, it's all natural.
If I were you I would cut:
1 of the sandwiches: Just double the meat you were eating instead.
Cut the peanut butter, replace it with tuna. I know bud, I'm sick of tuna too, but I find frying it in a tiny amount of chilli oil makes it a LOT better. Find a way to flavour it so it's not so bad; melt low fat cheese on it for instance. It's worth it.
Cut the peanuts before bed; get some more protein in if you can.
Cut the other sandwich and replace with low cal fibrous carbs. I.e broccoli and carrots or so. Will fill you up and knock cals off your diet.
DRINK LOTS AND LOTS OF WATER.

LIFT MORE. Try supersetting, it kills you. Have a go with, for instance:

Bench Press (Incline, flat, decline)x10 and then dumbell flys (Incline, flat, Decline).
Barbell Curl x10 Hammer Curl x10 (x3, 4, 5 if you want to cycle; possibly drop the weight a bit for 5 set).
Lateral raises and arnold press.
And so on.

Lift a lot, work hard, burn calories whilst retaining muscle. If you don't have access to all the equipment to work every area of your body AND a workout plan you can stick to; your body will always be second best to your ambition.

Finally, for your running, try and mix it up a bit. For my cardio I've been running 3x a week in the park. The surfaces change and I make sure I pick up/drop my pace... it's essentially a form of natural HIT. For my 4th cardio day a week, I do sprints. I usually aim for about 15 over a distance alternating between 40/70 metres. I've just started this, so I'll eventually improve, but it's supposed to give good results.

Anyway bud, my word is far from being gospel, but I can only offer you advice that has and is continuing to work for me.

The most important thing is dedication. Avoid cheat meals; stick to it, and if one method doesn't work then find one that does. Don't forget that you CAN do it.

Good luck.

[outbreak]

yea but its just gettin silly, the lowest i got my calories down to was about 1700 and my day was miserable, id feel hungry all the time

Thats beacuse it was too low.

Dude

Lift three times a week, and make them intense sessions, get ya heart rate going. After that do 20 mins of low intensity cardio.

Do HIIT cardio 3 times a week. Do this properly and you WILL lose fat.

Try something like

breaky
bowl of oats
3 poached eggs

mid morning
protein shake

lunch
cup of veggies and a couple of cans of tuna

mid afternoon
protein shake
handfull of almonds

dinner
Animal source of protein (lean meat)
veggies

hour or so before bed
cottage cheese



get a fit day account and play around with serve sizings untill you get your calorie intake right.

http://www.bodybuilding.com/fun/issa64.htm


----

However, if your pecs aren't showing at 14% body fat , you need tobulk. The 'toned' look that you are going for needs for you to put some muscle on or you're gonna look like a stick. IF you put more muscle on it will be easier to lose the fat when you cut again.

[slimshady0479]

Have you tried any forms of stimulants or are you trying to stay away from them? Even if it comes down to it, use some CLA and L-carnitine which will help lose some weight(much slower than stims, but it helps). Also try hoodia, it works to suppress your appetite.

[time88]

thanks for the help guys, im goin to rep u all, now ive made an account on fitday but what exactly is the calorie limit i should be aiming for? my maintence would be 165*12 = 1980. Can i stick to this? Or do I need to lower it by 200?