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  1. #1
    Registered User Nauhofstra's Avatar
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    1 month working out. No results

    September 2015 I was 290 pounds my heaviest.

    Male
    Age 25. 4 11 1991
    5' 7 or 5' 8
    No medical condition

    So I started February 2016. My personal trainer got me from 272 to 242 by April 2016. Then I stopped going to the gym for 2 1/2 months and went up 252.

    Then I restarted with him June 15th to September 29th 2016 I was 226 pounds my lowest. School and my father passing I returned to the gym at 245 pounds December 28th 2016 till today January 30th 2017. But I weigh 240 pounds right now.

    My goal is 200 pounds by July. I went to doctor in August cause my Trainer thought my slow weight loss was cause of medical condition but my thyroid was okay.

    I take multi vitamin and fish oil each day.

    My workout schedule for this month was 6 days a week. I run 2 miles a day 10 minn 35 sec each mile. Tredmill 5.6 or 5.7. Then since in live in nyc I walk everywhere. I just got fit bit and my steps are average 15000 a day. I've been wearing the device two weeks now everyday. I also weight train 5 days a week for an hour with another friend who's body builder. My strength is good and I know I've gained some muscle but not a lot in some month. But the fat weight loss I dunno what to do. I drink water no soda since the v holidays and I also drink 0 Arizona peach tea. My food is good 2000 calories a day all healthy prepped food. I made appointment to see my doctor again but it's just frustrating for a month working so hard and virtually nothing on the scale to show.

    Please advice. =)
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  2. #2
    Registered User Nauhofstra's Avatar
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    My Trainer thinks I'm under eating. With the cardio I do and weight training with him. 2000 cal aday he says not enough. He thinks I sloved my metabolism by under eating this month. I dunno.....
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  3. #3
    Banned Jacwald's Avatar
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    Cut your carbs on non training days. Lift weights more regularly. And don't focus too much on the scale. Stay on track with your diet
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    On The True Path Dorich's Avatar
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    You are not maintaining 240 pounds on 2000 calories, especially with all the physical activity you just listed. My first advice to you is to read all the stickies.

    Do NOT rely on any machine or software to tell you how many calories you've burned during physical activity. Furthermore, do not try to eat back those calories you think you burned.

    You need to get a food scale and accurately track everything that goes into your mouth, including but not limited to oil. Pay attention to raw vs. cooked meats, and the same thing goes for pasta and rice. Get MyFitnessPal to assist you in your calorie tracking.

    Good luck.
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  5. #5
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    Your trainer is an idiot if he thinks you need to 'eat more' to lose weight.

    I am doubtful what you think is 2000 cal/day is actually 2000 cal/day, but that's neither here nor there.

    If the scale hasn't moved in 3-4 weeks, you need to cut 200-300 calories or so out of whatever you're eating now on a regular basis.
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  6. #6
    Registered User Nauhofstra's Avatar
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    Fitbit says I burn average 3853 calories per day and ive had for it week. Average 6.4 miles a day. So there not that accurate?

    How many calories should I eat?

    Typical day

    3 eggs whole 2 tsps of olive oil. 1 avacado. 1 red bell pepper

    Run 2 miles then walk in city

    Mixed green salad with grilled chicken olive jalapeo mushrooms onions broc**** 1 hard boiled egg egg plant 1 tomato. With balsamic dressing.

    Protein quest bar

    1 hour weight lifting squads dead lifts. Then the machines. Pull up. Dips

    1 sweet potato plain

    Then 2 8 ounce chicken cutlet. 2 tsps olive oil 1 avacado rosemary mushrooms spinach onions with half cup brown rice

    Then protein shake before bed. 1 scoop muscle pharm


    To answer question before. Yes I don't eat carbs when the days I don't weight train. And I lift weights 5 days a week for month 1 hour sessions. End of each session im melting like a snowman. Strength is getting good to.

    I am weight training and doing 2 mile run and + walking. Trying to build muscle and lose weight same time.
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  7. #7
    Registered User Nauhofstra's Avatar
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    I also noticed when I ate like I used to it when I was heavier in would have 2 or 3 bowel movements a day.

    Now eating less and cleaner I either go onice a day or sometime I don't have the urge to go. So I'm not sure if that has to do with calories.
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    Registered User Luclin999's Avatar
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    Originally Posted by Nauhofstra View Post
    Fitbit says I burn average 3853 calories per day and ive had for it week. Average 6.4 miles a day. So there not that accurate?
    Nope.

    Probably off (over) by 20% (or more).

    If you are basing your TDEE off of that number then you have found out why the scale isn't moving.
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  9. #9
    Registered User Bean100's Avatar
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    You're eating more than you think. Here's what I'm estimating, which still won't be accurate since you didn't post weights for everything.

    3 eggs- 240
    2 tsp olive oil- 80
    avocado- depends on size, we'll estimate 300 cals
    bell pepper- 30

    salad/veggies- 100
    chicken- I'll use 8 oz from dinner- 250 calories if chicken is weighed raw
    egg- 80
    dressing- ?????

    quest bar- 180

    sweet potato- 170

    16 oz chicken- if weighed raw then 500 calories
    oil- 80
    avocado- 300
    veggies- 50
    1/2 c rice- assuming weighed dry, 340 calories

    protein scoop- 140

    which is close to 3000 including the dressing
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  10. #10
    Registered User Nauhofstra's Avatar
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    Originally Posted by Bean100 View Post
    You're eating more than you think. Here's what I'm estimating, which still won't be accurate since you didn't post weights for everything.

    3 eggs- 240
    2 tsp olive oil- 80
    avocado- depends on size, we'll estimate 300 cals
    bell pepper- 30

    salad/veggies- 100
    chicken- I'll use 8 oz from dinner- 250 calories if chicken is weighed raw
    egg- 80
    dressing- ?????

    quest bar- 180

    sweet potato- 170

    16 oz chicken- if weighed raw then 500 calories
    oil- 80
    avocado- 300
    veggies- 50
    1/2 c rice- assuming weighed dry, 340 calories

    protein scoop- 140

    which is close to 3000 including the dressing
    how much calories should i aim for? the only reason why i am eating like this is to try to gain muscle while also trying to lose weight.
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  11. #11
    Registered User Luclin999's Avatar
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    Originally Posted by Nauhofstra View Post
    how much calories should i aim for? the only reason why i am eating like this is to try to gain muscle while also trying to lose weight.
    So basically you are trying to do two things that don't happen at the same time. You are NOT going to gain much in the way of muscle while losing fat. It just doesn't work that way.

    You aren't losing weight, because you are eating too much and overestimating your TDEE.
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  12. #12
    Registered User Bean100's Avatar
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    Originally Posted by Nauhofstra View Post
    how much calories should i aim for? the only reason why i am eating like this is to try to gain muscle while also trying to lose weight.
    Like Luclin said, those are two conflicting goals. Right now, you need to lose fat. You might already have some muscle under there, but you'll never see it unless you lose weight.

    I'd start at 2200 and see what happens. If that's your typical day, take out 1 avocado, 1 8oz chicken, and the protein shake.
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    So you went from 242 up to 252 in 10 weeks (1lb per week weight gain)
    then you went from 226 to 245 in 13 weeks (1.5lb per week weight gain)

    This doesn't come from just 'not going to the gym' - the vast majority of people don't go to the gym but they don't put on weight at that alarming a rate. You habitually overeat, and until you address this issue any weightloss yoiu do achieve will quickly be reversed through poor diet choices (you have done this twice already in the past year alone). Stop with the yo-yo dieting nonsense and get your diet sorted. At 240lbs+ (and only 5'7") you will lose weight by sitting on your a$$ and doing sweet FA all day so long as you get your nutrition sorted and eat at a calorie deficit.

    The good news is you have lost in total a combined 74 lbs across your two weight losses, so you know it is possible.
    The bad news is you have also put on a combined 29lbs weight across two relatively short weight gain periods.

    If your version of your daily "healthy" diet is already over by approx 1000 cals, imagine what all the extra stuff you aren't counting amounts to.
    The doctor isn't going to tell you that you are some medical anomoly that defies all forms of nutritional science - they will just tell you to eat less - the same as what most people here are telling you, and all without taking up a doctor's valuable time.
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  14. #14
    Registered User Nauhofstra's Avatar
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    Just quick question. When I ate a lot of food and didn't excersize I had 1 or 2 big bowel movements a day.

    Now for a month of back to excersize lifting weights. And eating what I called healthy as described above. You guys saying reason why I was not losing weight cause my calorie intake was still high. But my question is why though I can go a day without having bowel movement and when I do its not really that much. Been a month I've experienced this since I've been gong back to gym and eating what I called healthy. Thank you for any advice
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    Lifetime Member crupiea's Avatar
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    here is the secret.

    You should be able to lose weight without working out at all. it requires you to address your diet though. once you get that straight and can lose without working out, then add in workouts slowly and adjust your calories accordingly.

    With your plan you have to workout like a lsave all the time just to see any results. thats not a realisitic long term approach.
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    Registered User Nauhofstra's Avatar
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    2 miles 6 days a week in 21 minutes. And then weight training with Trainer and more walking in nyc. I don't own a car and don't take subway. End of just cardio my shirt is soaked each time like c this. See attached. My workouts are intense and I know as you get lighter the weight plateaus and less is lost but at 235 to 240 pounds. It c should be falling after 1 month.
    Attached Images
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    Registered User sonti's Avatar
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    Originally Posted by Nauhofstra View Post
    2 miles 6 days a week in 21 minutes. And then weight training with Trainer and more walking in nyc. I don't own a car and don't take subway. End of just cardio my shirt is soaked each time like c this. See attached. My workouts are intense and I know as you get lighter the weight plateaus and less is lost but at 235 to 240 pounds. It c should be falling after 1 month.
    You're eating too much. You're not counting calories accurately. You're eating 60 grams when you think it's 30 grams, 6 ounce when you think it's 4, or whatever. It adds up. It is killing your deficit. Look, it doesn't really matter how much you exercise and you've got to get that through your mind - you're eating too much to lose weight. Once you reconcile with that, you will start getting results.

    I haven't sweat during a workout since 2008.
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    OP makes post after
    Post justifying his habitual overeating and then blames not losing on pooping less....? Repeatedly told he is eating too much, even by his doctor, then makes excuse after excuse about his weight. I'd like to think we're feeding a troll, but the sad reality is we probably aren't.
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    Registered User Bean100's Avatar
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    OP, it has nothing to do with your workouts. Do not justify your "intense" workouts, cardio, sweaty shirts etc. Until you change your eating habits, you will not lose weight.
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    nutrition is very important
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    Originally Posted by peeskekun View Post
    nutrition is very important
    UPDATE. 3/17/17

    Since Feb 1st I get meal prep. You guys are right that I needed to measure my food and what I thought was my intake for the day might be way off in calorie count. Even if it is healthy food I consume. calories are calories. So I got 500 cal meals delivered to my door each week. 8 oz meat with 4 oz carbs and bag of veggies is a ordinary meal. I eat 4 meals a day with at night a 1 scoop muscle pharm protein shake. I also now take apple cider vinegar with water 3 times a day. I am not sure if it is true that it aids with weight loss as in fat burning by itself or it just makes you full and glucose levels stable.




    I started December 28th on my serious journey to losing weight (short goal 200 pounds by July or Aug) and gaining muscle.

    I weight 227.2 now as of this morning. 3/17/17

    Since Dec 28. I improved on running the mile on treadmill. When I started I just walked 3.5 to 4.0 speed took me over 10 minutes to complete 1 mile...I was afraid to try running. I haven't done that since high school almost 8 years ago..., now I put speed 7.5 average and complete mile in 7min 58 seconds! I do 2 miles every day and my Fitbit reads on average 13,500 steps per day since I live in NYC I walk everywhere. No subway

    My deadlift strength improved by lifting 225 max before to now 275 10 reps 4 sets. the belt helps

    About a month ago I was still stuck at 235 pounds even though I kept up with cardio and training with the new meals for a month. Anyway so I took off 9 days from the gym and running for vacation. Went to Europe and kind of ate bad but right portion sizes. (duck, ice cream, cheese, French fries, etc). I really thought I had gained weight on the trip. really I felt like I did. I even consumed alcohol.... Yet when I came back home I weighed 226.3!!! weighed myself twice.

    So my question is. what happened do you think? My trainer says my metabolism must of improved and was able to handle the food I ate without the excersize for the time. Also, since I did not weight train I lost water..

    But as soon as I came back from Europe I started training and running again. Eating healthy 2000 calorie meals a day and I noticed my weight started to go back up to 228.5 then 230 then 234.8. I did not understand why?

    Now a month later and I am almost back to 226 when I came home....so I am happy but the journey to really understanding what is going on with my body when it comes to weight loss really makes me wonder.


    I just ordered DNAfit kit to get insight on my body for more nutrition and training guidance

    I want to thank everyone from bottom of my heart for replies. I am loving the gym more and more now and motivated to my goal more each day.
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  22. #22
    Registered User Nauhofstra's Avatar
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    Nauhofstra is offline
    Originally Posted by Nauhofstra View Post
    UPDATE. 3/17/17

    Since Feb 1st I get meal prep. You guys are right that I needed to measure my food and what I thought was my intake for the day might be way off in calorie count. Even if it is healthy food I consume. calories are calories. So I got 500 cal meals delivered to my door each week. 8 oz meat with 4 oz carbs and bag of veggies is a ordinary meal. I eat 4 meals a day with at night a 1 scoop muscle pharm protein shake. I also now take apple cider vinegar with water 3 times a day. I am not sure if it is true that it aids with weight loss as in fat burning by itself or it just makes you full and glucose levels stable.




    I started December 28th on my serious journey to losing weight (short goal 200 pounds by July or Aug) and gaining muscle.

    I weight 227.2 now as of this morning. 3/17/17

    Since Dec 28. I improved on running the mile on treadmill. When I started I just walked 3.5 to 4.0 speed took me over 10 minutes to complete 1 mile...I was afraid to try running. I haven't done that since high school almost 8 years ago..., now I put speed 7.5 average and complete mile in 7min 58 seconds! I do 2 miles every day and my Fitbit reads on average 13,500 steps per day since I live in NYC I walk everywhere. No subway

    My deadlift strength improved by lifting 225 max before to now 275 10 reps 4 sets. the belt helps

    About a month ago I was still stuck at 235 pounds even though I kept up with cardio and training with the new meals for a month. Anyway so I took off 9 days from the gym and running for vacation. Went to Europe and kind of ate bad but right portion sizes. (duck, ice cream, cheese, French fries, etc). I really thought I had gained weight on the trip. really I felt like I did. I even consumed alcohol.... Yet when I came back home I weighed 226.3!!! weighed myself twice.

    So my question is. what happened do you think? My trainer says my metabolism must of improved and was able to handle the food I ate without the excersize for the time. Also, since I did not weight train I lost water..

    But as soon as I came back from Europe I started training and running again. Eating healthy 2000 calorie meals a day and I noticed my weight started to go back up to 228.5 then 230 then 234.8. I did not understand why?

    Now a month later and I am almost back to 226 when I came home....so I am happy but the journey to really understanding what is going on with my body when it comes to weight loss really makes me wonder.


    I just ordered DNAfit kit to get insight on my body for more nutrition and training guidance

    I want to thank everyone from bottom of my heart for replies. I am loving the gym more and more now and motivated to my goal more each day.
    I heard strength vs muscle mass is not the same. My question is how so? If you can lift heavier u need to pshyically have more muscle fibers and bigger muscle to support the strength . right?
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  23. #23
    Registered User DanLincoln's Avatar
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    As posted in January by various posters, I think your trainer is still an idiot to be talking about "your metabolism now being able to handle your diet"
    Dont diet and exercise - Eat and train!
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  24. #24
    Registered User Nauhofstra's Avatar
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    Because in the way beginning my diet was horrible. Fast food then I when I started to workout again in December I was barely eating like two meals a day just salads. There was no enough caloric content in salads he said to support daily function. You cannot live on salad and strength train. You need some carbs potato meat protein etc. I wasn't losing weight and I think i was over training at the time ...I became light headed and he told me eating right is my answer. A balance ..not just salads. He thought my metabolism slowed down and adapted to my low calorie intake therefore why I wasn't going to bathroom as much anymore too. Now I eat my meal prep that's balance of everything with right calorie portions and I feel great to lift weights and lot of energy now. My metabolism is back up and now I have 1 bowel movement a day.
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  25. #25
    Registered User philgriffiths's Avatar
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    philgriffiths is offline
    Really pleased that you have seen some improvements recently, but it's down to one thing and one thing only - you are controlling your calorie intake more now.
    Screw your trainer, they really are clueless it seems.
    It is not your metabolism fluctuating week to week based on what you are/aren't doing.
    You were not eating only salads and putting on weight. Just stop trying to explain, defend and justify the past, you WERE eating too many calories and that IS why you were gaining weight.
    Now you are eating prepacked (and therefore better controlled) portion sizes you probably have a better handle on your overall consumption.

    You are trying to say that you went from 235 which you were stuck at, then overate for 9 days, and miraculously lost over 8 lbs?
    Nobody is disputing that on one day youi may have stood on the scales and they said "235", and then 9 days later you stood on them and they said "226". Scales can be as fickle as they come. But the telling thing is just one week later you were back up to "234.8"

    Well look at the big picture. In 2 weeks you went from 235 to 234.8. Makes perfect sense when you think you were eating and drinking poorly for a week and then came home for a week and worked out and got back on a calorie deficit. It's not bloody rocket science.

    Now a few weeks later again, you have maintained the calorie deficit, and continue to lose weight. Again, it's not bloody rocket science!

    Just keep up the calorie deficit, listen less to what your trainer says, and stop thinking too much about it. You clearly struggle to get your head around the basics that people keep bashiong you over the head with, so stop worrying before you hurt yourself
    "Through Calorie-counting all things are possible" : Phil 19:26
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