Losing the extra pounds

[bornyesterday]

I've been trying to loose weight for quite a while now but I'm not making much progression. Below is my info. Any input is appreciated.

I'm about 5'8-5'9 (174cm) and weigh about 155 pounds (70kg). But I look more on the heavy side (endomorph type). The last couple of years I always did some cardio but the last 6 months I have been gradually increasing my efforts and my resolve.

At the moment I walk on average 3 hours 4 times a week, ride the bike 30 minutes 2 times a week with my heartbeat around 135 (will be increased after winter), workout on my upper legs and upper body each once a week on average, I play soccer once a week and just started with running (which I picked up again after an injury). At the moment my body can't take anymore exercise at the expense of injuries, sickness or fatigue, although I'm continually working on gradually increasing my stamina.

My diet: I eat 5 decent sized meals a day for a total of around 2500 calories. I start off with 4 pieces of bread (with peanutbutter, cheese, cuccumber salad with saus) and an egg. During work I don't really eat optimal: one banana and some muesli bars. After that around 15.30 I eat yoghurt with muesli and an egg. Diner: pasta/rice/potatoes with meat/fish and veggies. In the evening I eat veggies or drink a shake or tuna.
Over the last 6 months I have gradually stopped taking carbs like pasta/rice/potatoes/bread after diner. I have reduced my alcohol intake with 200%, almost completely stopped eating snacks (even chocolate, my own weak spot). Reduced my overall carb intake as well as junkfood. In addition I take about 2 grams of fish oil a day as well as vitamins&minerals. I drink a lot of water and green tea.

My goal is not necessarily to lose weight but losing the excess body fat with minimal to no loss of muscles. There is nothing wrong with my resolve as I'm working hard to reach my goal. I'd also like to buff up a bit in the near future, but that's not my priority right now. Right now I really like to lose the fat. I have my reasons. (If anyone wants to comment on the walking btw, it's part of my job.)

But here it comes: with above diet and exercise regimen I have only lost 2kg in these 6 months. I'm dissapointed after all the effort.
Does anyone have any advice on how to increase fat loss? Where to improve on my diet or exercise or any other tips?

 

[DamHE]

hey, 155 and 5'8 is completely fine, in fact some might say youre on the skinny side. trustme, its way better to be slightly heavier than slightly skinnier.

 

[bornyesterday]

I know that. I'm not heavily build but I think I might be light-boned or something as I look heavier. Besides that, I still have manboobs, a beerbelly and a big butt. I've always had them and if there is any time I can and will lose them it is now. There won't be a second try.

 

[I-tallionStallion]

4 sandwiches and an egg? 8 pieces of bread...what's with all the carbs?

 

[bornyesterday]

Good call. What should I eat instead?
Today and yesterday I started off the day with 2 pieces of bread, an egg and broccoli soup. The problem with that is that I have to start my second meal earlier in the day because I lose my energy sooner (if I don't eat enough I get really weak and sometimes even feels like I'm feinting).

btw. its not usually 8 pieces of bread at breakfast, but 4. Corrected the original post.

 

[I-tallionStallion]

Starter diet in the Vault would be good. Add 1-2 bananas when you have your whey shakes for your 1st and 3rd meal. Don't worry about heart rates...just do some morning cardio on an empty stomach with just a scoop of whey for 30-45 minutes 6 days a week. It will be hard to retain any muscle on the diet you are on. Keep carbs away from bedtime. Take some more fish oil if you want 8 grams a day would be better. Post exact diet up here after you look at it. Making a journal can really help too.

Get with the starter routine in the vault too. Lifting helps morph your body a lot better than just cardio will do. If you want to retain muscle you have to eat the right amount of food, protein, and you have to a good lifting routine. A strength routine would be good for you.

How skinny do you want to get?

 

[bornyesterday]

I love cycling and I'm very competitive so having low weight is a huge advantage. Despite that I don't want to be skinny, I'd like to be bigger to be honest (especially upper body, my thighs are already quite big in proportion to the rest). But just for this season I'm working on losing the extra fat. And I've always wanted to do that since childhood. This is the first time I'm able to muster the courage and resolve to do so. I need to do this for myself, if you know what I mean. I think I'm around 15-20% bodyfat so there is at least a few kilo's fat that need to go.
The good thing is that the control over my health and diet I got from the effort and information I gathered here is something that will stay (it indeed becomes part of your life, it's a lifestyle). I have already gained so much in health.

The morning cardio you propose is hard for me because for work I already need to walk 3 or 4 hours. Dont you think its better to do morning cardio only on my off-days?

About lifting.
I am lifting, just not that much. Atm I simply can't afford a membership of a gym, I am that poor. But I do have some weights at home. I have an injury on my right biceps (for a month now). I also have a recurring injury at my right hamstring which I need to do exercises for every week. It's the same for my knees. Instead of just squads I do an allround routine for my upperlegs to strengthen the knees. Because of work (postal office) I have to walk a lot, which is almost impossibe after a very hard workout of the legs or intense cycling. I also carry around lots of weight during work. Hence the biceps injury which I gained at work after a particular intense workout. (I walked around for a couple of hours with heavy mail - unfortunately unbeknownst to me there was a lot of heavy mail that day - carried by my fatigued right arm. Big mistake.)

About diet
I don't know why you think banana's are so good but I'll add those, including using more whey.
The starter diet is for bulking, not cutting fat. It has changed my diet somewhat though. I take more and smaller meals and eat more protein and less carbs then before. I'm trying to increase my fish oil to 1 gram each meal but my stomach doesn't react to well to it.
Because of the external reasons I mentioned its hard to bulk but it's also hard to combine with losing fat. If I start lifting some more weights (I train the important muscle groups of the upper body each once in two weeks) I need to eat so much more. In addition I will be to tired to work and ride my bike (season starts in a month).

So in short I have different goals atm, but for muscle growth I will probably have to wait until november after cycling season and when I have gotten a new job (hopefully). When I'm ready for strength training though I'll be back for a strength routine and possibly a journal.

ps sorry for the long post but thanks for replying

 

[Quiksilver]

The starter diet is for bulking, not cutting fat. It has changed my diet somewhat though.

I'll have to disagree here...

The Diet posted gives you WHAT to eat at each meal, not HOW MUCH.

Bulking/cutting is dependant on calories, so you can keep the same diet template but tweak the caloric intake to fit your goals.

--

It sounds like with your job you get plenty of cardio each day so maybe add a session on an offday so you're doing at least some form of exercise 6 days a week.

Your diet looks like it could use some cleaning up, even change it completely, away from the traditional meals.

My diet: I eat 5 decent sized meals a day for a total of around 2500 calories. I start off with 4 pieces of bread CARBS (with peanutbutter, cheese, cuccumber salad with saus) and an egg. During work I don't really eat optimal: one banana and some muesli bars CARBS. After that around 15.30 I eat yoghurt with muesli CARBS and an egg. Diner: pasta/rice/potatoes CARBS with meat/fish and veggies. In the evening I eat veggies or drink a shake or tuna.
Over the last 6 months I have gradually stopped taking carbs like pasta/rice/potatoes/bread after diner. I have reduced my alcohol intake with 200%, almost completely stopped eating snacks (even chocolate, my own weak spot). Reduced my overall carb intake as well as junkfood. In addition I take about 2 grams of fish oil a day as well as vitamins&minerals. I drink a lot of water and green tea.

Overall your eating isn't great, really not enough protein to facilitate muscle growth, seems more like a diet designed with a goal of simply fueling yourself while avoiding junk. Eggs are a cheap source of protein and I'd take in around 6-8 at your stage, in the morning. During the day, try to carry a protein/fat & protein/carb meal with you, just a few eggs and some almonds or a few eggs and couple pieces of fruit. Substitute the eggs for some tuna/red meat/etc at will. For dinner stick to protein/veggies. So some fish and veggies, chicken and veggies, etc. would be great.

The logic is to eat the heaviest meals of the day first, and taper off your food intake towards bedtime. Your metabolism is strongest in the morning and will be able to take in more food without storing any as bodyfat. In the evening as your metabolism slows down, take in less calories so few/none will be stored.

Getting into a gym should really be a priority for you, to take your physique to the next level. If money's a factor then search the yellow pages, there's some damn cheap garage gyms around, like $5-15 a month cheap. It's really important to be building muscle with resistance training while you're trying to lose some kgs, or else your body will likely choose to burn muscle instead of fat when you diet. It sounds like this has been the case, since your stats(height weight) suggest your skinny/average, while you say you are "fat".

Anyways, just keep plugging away and toss your weigh scale in the garbage. Use the bathroom mirror instead, it's a much better indicator of progress. I went from 160lbs to 180lbs and didn't even notice, because weight is an arbitrary measurement and can't factor in Muscle mass/body fat in a single number.

cheers

 

[bornyesterday]

thanks quicksilver for the very informative reply.

I will cut back a lot of the carbs and increase protein and some fat. I'm beginning to understand the difference between fuelling yourself and building yourself via food. I'm noticing that despite the changes I still eat in much the same way my parents thought me and it's hard to get out of that paradigm.

I'll check some cheap gyms, but otherwise I can increase my weekly workouts at home, while not doing cardio twice a day anymore.
For fat I'll use nuts, meat and eggs. For carbs I'll use more fruit and veggies, like bananas as itallianstallion (the name makes me think of silvester stallone for some unexplainable reason) already recommended.

Sounds awesome, your reply can be gold for me, can't wait to implement some of that stuff.

 

[mrRuckus]

I wouldn't even adjust the diet and would just start lifting. Go to around 2300 calories and adjust from there. Your fat will come off and muscles will go on. This assumes 1-1.5g/lb of protein and not being excessive with the carbs. Use calipers and the mirror instead of the scale.

New fantabulous muscle has a way of just eating through your current bodyfat especially with how small you are now and likely weak.

I know you won't do any of this, but this is more for any other young enterprising individuals.

 

[bornyesterday]

New fantabulous muscle has a way of just eating through your current bodyfat especially with how small you are now and likely weak.

I know you won't do any of this, but this is more for any other young enterprising individuals.

I don't understand where this is coming from and why you feel you have to be insulting. This is not about me, that I do understand.

 

[bornyesterday]

I've been working on a new diet. I increased the protein and decreased the carbs. I still use only 5 meals a day max (my daily calory intake is around 2300 I think). Meal 2 and 3 are interchangable.

Meal 1 Fish/whey, veggies/banana and 1 egg
Meal 2 2 pieces of bread with peanutbutter, 1 egg
Meal 3 veggies/banana, oats with yoghurt, 1 egg
Meal 4 meat/fish, veggies, carbs.
Meal 5 whey, 1 egg, veggies

I'm also searching the web for a nice home workout set. I want at least a squat rack, a bench and more weights. It's expensive but a good investment.

The cardio/workout plan is this: my work and the cycling are priority (both are cardio). Cycling season starts in a month and by that time I will increase my daily calory intake to around 3000. Whenever I'm free and fit I will be working my muscles and there is no extra cardio (although I'd like to run once in while).

Any thoughts, especially on the diet? (probably more eggs)

ps. My workouts were without results lately (even negative), just didn't put 1 and 1 together until the last couple of days. Must be the lack of protein and burning of lots of calories.

 

[Alle_Gory]

I'm also searching the web for a nice home workout set. I want at least a squat rack, a bench and more weights. It's expensive but a good investment.

You are better off going to a real gym. I guarantee its cheaper in the short & long term and better for you since you won't slack off with everyone noticing you.

Any thoughts, especially on the diet? (probably more eggs)

Here's a tip.

EAT.

Don't make it so structured or its going to be difficult/bland to follow. Make sure you eat some kind of protein with every meal. The more intense and damaging to the muscles the exercise, the more protein is needed for repair. If you eat too many carbs & fats for some reason, then do more cardio next workout.

I don't understand where this is coming from and why you feel you have to be insulting.

Here's a tissue. He hurt your feelings.

 

[Quiksilver]

I've been working on a new diet. I increased the protein and decreased the carbs. I still use only 5 meals a day max (my daily calory intake is around 2300 I think). Meal 2 and 3 are interchangable.

Meal 1 Fish/whey, veggies/banana and 1 egg
Meal 2 2 pieces of bread with peanutbutter, 1 egg
Meal 3 veggies/banana, oats with yoghurt, 1 egg
Meal 4 meat/fish, veggies, carbs.
Meal 5 whey, 1 egg, veggies

Looks good, give it a go for a few weeks. Personally I'd stack veggies/fish in the last half of the day and high calorie foods(eggs/meat) in the morning, but overall the diet is fine at this stage.

I'm also searching the web for a nice home workout set. I want at least a squat rack, a bench and more weights. It's expensive but a good investment.

As long as you've exhausted the possibility of finding a cheap gym, then do what you have to do.

The cardio/workout plan is this: my work and the cycling are priority (both are cardio). Cycling season starts in a month and by that time I will increase my daily calory intake to around 3000. Whenever I'm free and fit I will be working my muscles and there is no extra cardio (although I'd like to run once in while).

Good stuff. A rule of thumb to get off to a good start with diet/exercise is to increase calorie demand(exercise) before you increase supply(food), if you're trying to lose some bodyfat. You don't want to be overeating, so don't put an arbitrary number on how many calories you're gonna be eating daily.

Any thoughts, especially on the diet? (probably more eggs)

Indeed more eggs couldn't hurt, disregard any health warnings about eggs cause they simply aren't true, and they're one of the cheapest sources of protein/calories around. Don't worry about adding anything yet though, give your diet a go and assess what you need.

ps. My workouts were without results lately (even negative), just didn't put 1 and 1 together until the last couple of days. Must be the lack of protein and burning of lots of calories.

It takes at least a few weeks(normally months!!) to form an accurate opinion of your progress, so stick with it.

 

[mrRuckus]

I don't understand where this is coming from and why you feel you have to be insulting. This is not about me, that I do understand.

If you are posting about your body, why are you not ready for critique? I wasn't insulting. Being small and weak isn't an insult. It's a fact. Everyone has been that at some point.

Putting on muscle to a small person is going to make them look better. You are too concerned about a very minimal amount of fat. More muscle and you'd grow into the fat. And make it easier to lose later.

 

[bornyesterday]

Ok no problem. Thanks for the clarefication.

I was indeed asking for critique. I dont mind ppl assuming I look weak or being harsh if thats reality. And I understand your reasoning about gaining muscle to lose fat. I was reacting to this: "I know you won't do any of this, but this is more for any other young enterprising individuals." I thought you were assuming I was not taking all the advice to heart and because I'm older then the average poster I was not open for new things.

But I am taking all the things that are written here seriously. My diet has completely changed and its not easy and my digestive system isnt used to it either. I have also found a cheap gym. (Havent subscribed yet though as there is a 1 year membership required and I'm not sure as of this moment if thats what I want.) I'm also searching for some good and cheap material for home-workout, as I have plenty of space. I'm also working out more and heavier. I'm still very motivated to look and feel better.
As soon as I have concrete results I will definetely post about them.