I have been eating a clean diet and training 5 times a week for a couple of months now.
I train with weights Monday, Wednesday and Friday and cardio Tuesday and Thursday and I also do a very physically active job.
I eat 5 meals a day, hitting my macros all of the time and drink plenty of water.
My problem is, I am not losing any body fat.
Any advice from you guys would be greatly appreciated.
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Thread: Cant loose fat!!!
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09-17-2014, 11:33 AM #1
Cant loose fat!!!
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09-17-2014, 11:35 AM #2
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09-17-2014, 11:41 AM #3
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09-17-2014, 12:03 PM #4
- Join Date: Jun 2010
- Location: Munster, Indiana, United States
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Then your diet is totally wrong. Working out is a small portion of the process. Eating is most of what you will get as a result of weight training. Your body needs nutrients to grow muscle. It needs good food to drive the machine. If you aren't eating good food then the machine stalls. Maybe you have a slow metabolism and need to perform some cardio as well. There's a balance of food intake and energy output that you are not reaching. What is your diet and what do you eat? Be specific.
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09-17-2014, 12:22 PM #5
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09-17-2014, 12:23 PM #6
You are eating too much....simple.
You say you are eating your planned macros. What are they? Please specify g of carbs/fats/pro. What is your weight and apox bf%?RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
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09-17-2014, 12:35 PM #7
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Eating clean and eating 5x a day doesn't mean anything. You need to be in a calorie deficit for fat loss. Until you learn proper portion sizes your food needs to be weighed, measured and tracked accordingly on a food scale.
Stay in your deficit and there will be steady loss.National Level Competitor (Female BB)
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09-17-2014, 03:57 PM #8
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Ellington Darden was a major bodybuilder in the 1960s, not has a Phd in exercise of some kind. His new book 30 lbs in 30 days is a weightlifting and diet program that works wonders. Try www.ellingtondarden.com
Yes I follow what he writes about, and it is workingDo what's right.
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09-17-2014, 04:40 PM #9
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Eating clean doesn't mean anything. You can lose fat eating pizza and ice cream as long as you eat less calories than you burn. You can also get fat as hell eating chicken breasts and brown rice if you eat more than you burn. You need to weigh measure and track every morsel that enters your pie hole for a week and see how many calories you are eating. Once you figure that out lower that by 500 per day and watch the weight/fat go away. It is really simple, but most refuse to believe that, eat lass than you burn and lose weight, eat more than you burn and gain weight. Don't add calories to your diet to make up for exercise either, just stick to 500 below maintenance and succeed.
Eric
PR's
squat 335x1
benchpress 245x1
DB Benchpress 100'sx6
Bent over rows 245x8
deadlifts 445x1
Military press 130x6
Chin-ups BW+100x2
http://forum.bodybuilding.com/showthread.php?t=144259741 My workout journal
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09-17-2014, 05:07 PM #10
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09-18-2014, 08:08 AM #11
Are you counting calories, measuring food, recording your intake and working toward specific macro goals?
If not, you haven't been working at it, you've just been wishing for it. Lifting weights is the easy part; the nutritional discipline is much harder.
If you have been doing those things (measuring, recording), then you need to rework your calorie goals. The calculators give a general recommendation based on population studies, but they may not apply to your specific metabolism/body/situation. You have to tailor those recommendations based upon the results you see. The comments above are correct; if you reduce calories sufficiently, you WILL lose weight.
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09-18-2014, 09:14 AM #12
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09-18-2014, 10:43 AM #13
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09-18-2014, 11:15 AM #14
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09-18-2014, 11:28 AM #15
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09-18-2014, 11:33 AM #16
You either have to eat to lose fat, eat to gain muscle or eat to maintain. To lose fat you should be eating at a 500 calorie deficit. If you try to eat more then a 500 calorie deficit your body might go into starvation mode and put everything you eat right to fat stores.
On the other hand you could just be eating to much.
You need to count calories to know for sure. Also how are you measuring body fat to conclude you are not losing fat?
Everybody is different. You need to find what works for you. Four or five pounds a month would be a good month.Last edited by Landor; 09-18-2014 at 11:42 AM.
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09-18-2014, 11:35 AM #17
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09-23-2014, 03:10 AM #18
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09-23-2014, 04:35 AM #19
Because then he'd have to face with the fact that his diet is not right
I'm on a slow bulk now and still counting calories just to make sure to have my strength back before getting into proper bulking without gaining any more fat than it's necessary, but when I was cutting I counted every single bite for 3 months and that was the hardest thing since I've been lifting. Macros, macros and macros. You can be huge eating only sweet potatoes if you eat 3 big ones a day, clean diet means f.ck all.5'9", 40 Years, 169lbs
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09-23-2014, 05:29 AM #20
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09-23-2014, 03:44 PM #21
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09-23-2014, 04:10 PM #22
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09-23-2014, 04:13 PM #23
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09-23-2014, 04:38 PM #24
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09-25-2014, 08:31 AM #25
You mentioned that you're eating about 5 meals a day. It just seem like if you're doing everything else right, you're probably taking in too many calories between those 5 meals to see a significant drop in weight and BF%. Keep a log of how many calories you're taking in daily. I would also increase the amount of cardio...you mentioned that you're only doing cardio 2 times a week....another day or two if you can find the time.
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09-29-2014, 12:42 PM #26
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