1 year diet. Not happy with results

[ermerritt]

I began a diet in January 2012 after ending my collegiate football career. I began my diet at starting weight of 265 lbs. and around 27% BF. As of this morning, Nov 29, I weighed 210 lbs, not sure about BF%. My scale calculates BF%, but I know that it's not an accurate calculation. It says I'm anywhere between 15%-16%. If I had to guess I would say I'm about 18%. My daily MACRO's are: 1942 cal, 69g fat, 90g carb, 218g protein, all clean foods. I workout 4-5 times a week and they are very intense workouts. I also throw in cardio 2-3 times a week. I started an intermittent fasting diet 2 weeks ago and since then I have lost around 5lbs. I'm extremely happy with the weight loss, just not with the way my body looks. I figured with my height and current weight I would be shredded, but truth is I don't look any different from when I started in January. Granted I have lost a lot of weight, clothes don't fit me anymore, and everyone notices how much weight I have lost, I just want to see muscle separation and for the 1st time in my life see ABS!!! I can post my exact diet and workout plan if needed, I just didn't want to make this 1st post a freaking novel. So if anyone has any suggestions I would greatly appreciate it! Thanks!

Pictures attached are current pictures. I do not have any from before I started my diet other than football pictures and they do not show anything but my gut, which I still have.

[jin715]

I think maybe you're cutting too much too fast? if you don't look much different, you've likely lost a lot of muscle along with your fat. Why don't you try slowing it down.

Also are you sure you don't look any different? 27% is pretty high, and you are def not 27% anymore.

how tall are you btw?

I began a diet in January 2012 after ending my collegiate football career. I began my diet at starting weight of 265 lbs. and around 27% BF. As of this morning, Nov 29, I weighed 210 lbs, not sure about BF%. My scale calculates BF%, but I know that it's not an accurate calculation. It says I'm anywhere between 15%-16%. If I had to guess I would say I'm about 18%. My daily MACRO's are: 1942 cal, 69g fat, 90g carb, 218g protein, all clean foods. I workout 4-5 times a week and they are very intense workouts. I also throw in cardio 2-3 times a week. I started an intermittent fasting diet 2 weeks ago and since then I have lost around 5lbs. I'm extremely happy with the weight loss, just not with the way my body looks. I figured with my height and current weight I would be shredded, but truth is I don't look any different than from when I started in January. Granted I have lost a lot of weight, clothes don't fit me any more, and everyone notices how much weight I have lost, I just want to see muscle separation and for the 1st time in my life see ABS!!! I can post my exact diet and workout plan if needed, I just didn't want to make this 1st post a freaking novel. So if anyone has any suggestions I would greatly appreciate it! Thanks!

[ermerritt]

I think maybe you're cutting too much too fast? if you don't look much different, you've likely lost a lot of muscle along with your fat. Why don't you try slowing it down.

Also are you sure you don't look any different? 27% is pretty high, and you are def not 27% anymore.

how tall are you btw?

Sorry, I am 6'4"

[matman1813]

You're doing great it's not too fast, just keep going, you'll get there.

[Znik]

You are doing good, just keep going. When I lost the weight, the first 80 lbs didnt produce any huge changes in body comp (apart from getting smaller) then suddenly the last 18lbs made massive diffrence on how my body looked like.

So keep at it!

[boozebrah]

i think when you cut then do a rebulk, the lost muscle should come back fairly quickly due to muscle memory if you diet correctly. (bro science)

[acrawlingchaos]

It takes time, and most of us imagine ourselves to be leaner than you would think. OP you still have 25+ pounds to lose for visible abs. As mentioned before, the leaner you become, small fat loses will become much more noticeable.

[jin715]

Out of curiousity... what are your lifts?

[cnh57811]

I have to remind myself of this sometimes, op.

Persistency is what separates the former fatties from the current fatties.

Keep at it.

[Tommy W.]

It takes time, and most of us imagine ourselves to be leaner than you would think. OP you still have 25+ pounds to lose for visible abs. As mentioned before, the leaner you become, small fat loses will become much more noticeable.

This^^ When you get sub 10% you can FEEL a pound and it's very noticeable

[ermerritt]

Out of curiousity... what are your lifts?

Monday: Chest & Tri's
Inc DB Bench: 4x 10-12
Inc DB Fly: 3x 10-12
Flat DB Bench: 4x 10-12
Pec Deck: 3x 10-12
High Cable Fly: 3x 10-12 SS w/ push-ups to failure
Flat Bar Cable pushdowns: 4x 10-12
Tri Extensions: 3x 10-12
Tri Kick-backs 3x 10-12
Overhead tri ext. 3x 10-12


Tuesday: Back & Bi's
Wide Grip Lat pulldowns: 4x 10-12 SS w/ pull-ups 8-10 reps
Lat pushdowns (not sure exact term, it's what I call them): 4x 10-12
BB Bent Rows: 4x 10-12
Low Cable seated Rows: 3x 10-12
Alt. DB curls: 4x 10-12
Alt. Inc DB curls: 4x 10-12
Drag Curls: 4x 10-12
Alt DB preacher curls: 4x 10-12
21's: 3x 21

Wednesday: Shoulders & Calves
DB Shoulder Press: 4x 10-12
Lateral raises: 4x 10-12
Front DB or BB raises: 4x 10-12
Rear delt fly (DB or Machine): 4x 10-12
Shrugs: 3x 15-20
Seated calve raises: 3x 15
Standing calve raises: 3x 15

Thursday: Legs
BB Squats: 4x 10-15
Leg Press: 3x 15-20
Alt lunges: 3x 10
Leg ext.: 4x 10-15
Lying leg curls: 3x 10-12
Standing leg curls: 3x 10-12

Friday: Bi's & Tri's
Will throw in an extra day of Bi's & Tri's if I feel good.

Saturday & Sunday: OFF

I work ABS every other day, and cardio for 15-20 min after every workout.

Supplements:
Muscle Pharm Combat: 2 scoops after workouts
Muscle Pharm Assult: 1 scoop before workouts
BEAST Creature: 1 scoop before workouts, 1 scoop after
Multi Vitamin: 1 after 1st meal
Fish Oil: 1 after 1st meal

That's about it. I probably have missed something somewhere in there but this is my daily routine.

[DrNickd]

i dont see the problem..you look good and have good height. with time you will be shredded

[ermerritt]

i dont see the problem..you look good and have good height. with time you will be shredded

Thanks! I just pictured myself looking completely different at this weight and my workout routine. I haven't been this light since I was 13, now 22.