Ok, I am going to break this down for you very simply. Forget the lifting and what you are doing in the gym for a second. Losing weight is about mostly what you are doing outside the gym. There is no such thing as "I can't lose weight", only merely that you are allowing your hormones to control you instead of you controlling your hormones.
You are insulin resistant and produce too much insulin. Insulin is a storage hormone. It is produced by the body in response to certain foods(mostly carbohydrates) and the level of blood sugar in the body. The higher the level of blood sugar, the more insulin needs to be produced by the body to get the glucose into the cells. When you are insulin resistant, the insulin doesn't work as well as it normally does, so more has to be produced and it takes longer for it to get the glucose into the cells. While insulin is active in your body, you CANNOT burn fat, and will, in fact store fat if the length of time the insulin is in your system and the amount of insulin is above a certain level(this varies with each peron). The answer for people who are insulin sensitive(myself included) is then to learn how to control insulin and to make the body less resistant to it. This can be accomplished in various ways:
1) Things such as: Cinnamon, R-ALA, and Bitter Melon all create much better insulin sensitivity in the body through various mechanisms. The easiest is obviously to go to the supermarket and spend $1.50 on a large cinnamon container. Every time you eat a carb source, take a 1/2 teaspoon of cinnamon with it. This will help increase the bodies insulin sensitivity up to 20 times normal because cinnamon is an insulin mimetic, as it has a chemical structure very similar to insulin, which allows the body to accomplish the same thing as it normally would need much more insulin to accomplish.
2) Intermittant Fasting: Don't eat for 16 hours a day, then eat 3 larger meals within an 8 hour period. IF has numerous health benefits, one of which is making the body much more insulin sensitive.
3) Eat carbs ONLY within 4 hours before and 2 hours after a workout. You don't get bonus points for eating carbs all day when you are insulin resistant, you simply get fat. The more times insulin gets spiked every day, the more time your body spends in fat storing mode, and the less time your body can actually burn fat.
4) Do NOT eat any type of carb for your first meal in the morning, as doing so will make the body LESS insulin sensitive for the remainder of the day(not a good thing). Start the day with protein, fat and veggies every day. Eggs are a good choice.
5) Choose Low GI carbs instead of high GI carbs, EXCEPT directly after a workout. GI stands for Glycemic Index, which measures the insulin response of the body when you eat certain foods. The higher the index, the faster the carb breaks down in the body and the more insulin needs to be released to deal with it(insulin spike). This is bad news, except after a workout, when you want the insulin spike to drive the nutrients into the muscle. Low GI carbs break down very slowly which keeps blood sugar level and insulin levels low, even lower when you combine low GI carbs and cinnamon together. The only carbs you should be eating on a regular basis are yams(not sweet potatoes), oatmeal, brown rice, whole wheat pasta, beans, lentils and fruits and vegetables. Milk is also low GI although I would recommend sticking to skim milk.
6) NEVER, and I mean NEVER combine fats and carbs together at ANY time unless you want to gain fat. Remember, insulin is a storage hormone, and you my friend, will store that fat you intake as fat if insulin is present. Protein and fat together is fine. Protein and carbs together is fine. Carbs and Fat is a humongous no-no.
7) Eat 6 to 7 small meals a day, but make sure carbs/protein are eaten only for the 2 meals before a workout and the meal directly after the workout. All other meals should be protein/fat or just protein.
8) You need to be in a slight caloric deficit to lose weight(250-400 calories per day), then create a bigger energy deficit to drop the weight faster. Creating too much of a caloric deficit leads to the body slowing down the metabolism, which leads to lower leptin levels and the body slowing down the fat burning process. Figure out your caloric maintenance level and then subtract 250-400 calories from it. This is what you should be taking in each day calorie wise, and I would start at 40% protein, 30% carbs and 30% fat. Fat doesn't make you fat, it actually helps you burn fat, high glycemic carbs make you fat. Choose Olive oil or coconut oil for your fat, as it also boosts testosterone levels as well.
9) Have a cheat day once a week and eat whatever you want, as much as you want. It resets leptin levels, raises your metabolic rate and primes the body to burn fat optimally for the next 6 days. In 6 days of dieting, your body will have its leptin level cut in half, leading to you burning fat at 50% of your potential rate. By having a high carb, high fat cheat day, you will reset leptin levels in 12 hours to get the body ready to burn fat optimally the rest of the week. Don't overanalyze this, this is how the body works, embrace it and your body will do what you want it to.
10) Get the following supplements and create a mega fat burning stack: 7-keto(100 mg twice a day, 8 hours apart), forskolin(125 mg at 20% or 250mg at 20% extract once a day in the morning) and green coffee bean extract(400mg twice a day with meals). 7-keto raises the metabolic rate, transitioning the body from storing fat to building lean muscle. It has been shown to even increase the metabolic rate when in a caloric deficit, whereas the control group actually had their metabolic rate drop by 5%. Forskolin increases the cAMP levels in the body drastically leading to increased fat usage, and also directly acts on the leydig cells in the testicles leading to increased testosterone, increased seminal volume and increased ejaculation force. I would recommend it for those reasons alone, but it also boosts fat burning in the body. Green coffee bean extract shuts off the enzymes that use glucose as an energy source in the liver and turns on the enzymes that use fat as an energy source in the liver. You will lose fat at a rate you thought was impossible.
It took me many years to find out and learn these things to effectively make my body do whatever I want it to do at any given time. If I want to bulk, I can pile on muscle. If I want to lose fat, I can drop it at will. I just gave you what took me 20+ years to learn and apply for free with you having done no work on your part.
Either do it and get the results or don't do it and continue to complain, the choice is yours. You have no excuses anymore, you have all the knowledge you need to drop weight at will. It now rests on you. If you try and tell me you are doing exactly what I have laid out and you are still not losing weight, you are a liar, plain and simple.
No excuses bro, just results.
