HELP!!!

[rchurchman]

I have been going to the gym 3 - 4 days a week for the past month. I run every time on the treadmill for about 30mins - 45mins, and use weight machines for about another 30mins. I havent seen any results. Im trying to lose fat, mostly around my stomach, but i dunno what else to do. I eat well, no more then 2000 2500 calories a day (which is far less then my metabolic rate of 3200). What am i doing wrong. I eat fruit, low carb stuff, vegatables, and meat, and a protein shake after working out. What am i doing wrong???????????

[spanishflava17]

you need to give some more info bro. Like whats your training like, diet, weight, height, bf % sometimes things just take time you know patience is a virtue

[shortz]

Try high intensity instead. If you can last 45 mins on the treamill, you are not pushing yourself hard enough. You should be pushing yourself ot the point that 15-20 minutes is the max you can last. It has actually been show that the effects of the HIC like I mentioned lasts up to 24 hours where as the effects of low intensity only lasts about 4-6 hours.

Second, what is your BF now and give an example of a typical day for meals.

[rchurchman]

I eat i bowl of cherrios with skim milk for breakfast. I banana, 1 dannon low carb shake, 2 slices of cantelope. Snack throughout the day, low carb yogurt, apple sauce, apple, turkey sandwich on 12 grain bread for lunch. Brockly and cheese for dinner. I then go to gym around 11pm - 2am. I jog/run for 30mins (keeping my heart rate where its supposed to). I go home, have a protein shake at 2-2:30am. and 2 more slices of cantelope, then go to bed. ??????????????????

[BENCH355ANIMAL]

Too much simple sugars....especially the cantaloupe at bedtime, and hardly any protein. Stay away from breakfast cereals like Cheerios, and go for regualr oats. Instant or regular, but use Splenda, or sugar free maple syrup for flavor. You could even throw in a tablespoon of natural peanut butter. You're also not getting enough protein- you should be getting at least 1 gram of protein for every lb. you weigh. If you weigh 200 lbs. then you should be getting at least 200 grams of protein a day to help build or maintain lean body mass. You need to figure up your total calories, and your macro breakdown should be 45/35/20 Carbs/Protein/Fats. If you are still not losing after this, then adjust the carbs, and fat....but leave the protein high.

2500 calories should breakdown as:

281 grams of carbs
218 grams of protein
55 grams of fat

It's really hard to tell if 2500 is enough anyways without knowing your actual height, and weight now. I also think the HIT training works great for cutting, and I do it during the spring summer months to stay lean. You should incorporate more resistance excercises to your workouts as well. Building more muscle will raise your metabolism, and burn more fat.

I suggest you do some research in the diet and training forums, and get your diet in check. You are ingesting maybe 75 grams of protein a day, and the rest of the calories are coming from sugars.

[shortz]

I agree. It's good to have fruit in your diet and a before/after WO sugar source, but you are really getting alot in too many other places.

[rchurchman]

This is really difficult. how can I possibly eat 195 grams of protein a day? Thats like 10 shakes? I hate eggs, and I dont know what else to do.

I weigh 195 and am 5'81/2". I am around 25% body fat by method of the military, neck and waist measurements. This is discouraging.

Should I not take a protein shake before bed? I use 100% whey from GMC. If not, what should I eat after working out/running? Any ideas for meal plans? Its kind of hard since I work 12:30pm to 9pm.

HELP!!!

[shortz]

Here are some tips and foods to eat. You just need to find the right foods.

1 can of tuna=38g of protien and doesn;t fill you up
Lean beef generally = about 5-7g of protien per oz
Use two scoops of whey instead of just one=40-45g not including milk
1 cup peanuts=about 25g
2 Chicken breasts 40-60g depending on size
1 small tub of low fat cottage cheese=40g

Go to the store and just start looking at labels too. Check out the beans too, some are loaded with protien.

[rchurchman]

What tuna has 42g? Mine only has like 15?

[jwoody]

15 grams per serving, there are 2 1/2 servings per can.

[BBAddict]

It probably has 15g/serving and has 2.5 servings per can, which comes out really close to 42g/can

What he said!

[rchurchman]

ok. thanks. and i understand about putting 2 scoops of protein into my shakes, but, I take one after my workout which is right before bed, is that ok?

[BBAddict]

You probably should avoid working out immediately before bed. You're starving your muscles while they're trying to recover. I would suggest trying to fit at least one more meal into your evening. If there's no way around it, I personally would get up about 2 hours into my sleeping to take a casein protein shake.

[rchurchman]

One more meal in my evening meaning before or after my workout? Also, if it is after, isnt it bad to go to sleep with food in my stomach, if not, what do u suggest to eat then?

[BBAddict]

One more meal after the post-workout meal. I always go to bed with food in my stomach, but it's almost all protein from a long time release protein like cottage cheese or casein protein shakes. If weight loss is your only goal, it may not be terrible to workout and then go to bed with just the one shake because then your body will burn fat during the night for muscle recover, but you will also lose lean muscle mass. It depends on whether you are concerned about retaining most of your lean mass or not.