+ 1 -_______- I need motivation
So ive been losing weight since last summer...
Started off at 220lbs im now sitting at 190-195lbs for the last two months so im getting frustrated because ive been eating clean, working my ass off and all that and no weight change. Ive increased cals, decreased, etc with no change..
So anyways. I just need some motivation to keep going and some tips would be nice..
Sometimes I think to myself "maybe im just not meant to be the way I wana look"
But idk. :(
Age: 19
Weight: 192lbs.
BF% low 20's ?
My strength is pretty good...
Bench Max: 275lb
Squat: sets of 225 (havent maxed out.)
DL: 325 x 3
Sample of my daily diet
Morning:
1 full egg, 2-3 egg whites
Cup of juice or water..
+ daily muti's (fish oil, calcium)
Snack:
really whatever fruit I find in.my kitchen
Lunch:
2 slices of wheat bread
Chicken/Ham
Avocado
Cup of water or juice
Pre W/o
any fruit or 1/2 cup of cottage cheese
Or 1/2 cup of lentils
Post W/O
1 scoop of Syntha 6 or Myofusion
2.5g Creatine Monohydrate
5g deer antler velvet(heard stuff about this being a good source of IGF)
Dinner:
Usually a cup of lentils
And a sandwich like above (chicken or ham)
Water or juice
+ (fish oil and calcium)
And I try to drink atleast a gallon of water daily..
I MIGHT OF FORGOT SOMETHING BUT YEAH PRETTY MUCH WHAT I EAT..
ANY CORRECTIONS OR ADVICE WOULD BE APPRECIATED.
- Bookmark
- 1
- 0
Well it's already been mentioned, but I will say it again... too many late night carbs, cut that out... lower your carbs in general and start carb cycling... 3 days low 1 day high works for me. More green fibrous veggies too as was mentioned. Try doing fasted morning cardio, when your glycogen level is naturally low you will burn more fat that way. Good luck...
Ran a TKD i went from 13% bodyfat to 7 natty using TKD, fk carbs u only need em pre/post workout then carb up once every 2 weeks. Joose made a good post about diets which TKD is included its a sticky.
Hey mate where are your viggies and salads? I would introduce salads for morning tea or as you call it snack. Have a tuna salad or chicken salad. The salad is what they call a negative calorie food. Your body burns more calories digesting the food than it contains. Its the same with veggies as well to a degree. That being said tay away from starchy carbs in veggies. They are very dense in calories. I would increase your egg white to maybe 6-7 with the whole egg. I would drop the ham. Its a processed meat and as such is not good, especially if you are trying to drop weight. Fruit juices are full of sugar as well. Thats why they are so sweet to the taste. The cottage cheese is fine as long as it's low/no fat variety. I would save your money and also drop the creatine, it's a cell volumizer that can't tell the difference between muscle and fat cells. All it does it makes you hold water. Not too sure about lentils either I think they may be a starchy carb. They are not the best for weight loss bro if they are a starch. The big thing is dropping sugars and adding foods that are low in fats but still high in nutrients. Also check the sugar content of your Protien powder bro. If its got a say more than 5gm of sugar per serve once its gone get a cleaner powder. I have said this a few times else where but start by dropping sugars. If you have hot drinks get rid of the sugar if you drink softdrinks make sure they are diet drinks. This will help heaps. Good luck bro I hope this helps out
Thanks for the reply..
Yeah I will be introducing more veggies to my diet... I do eat em but not so much...
Also ima drop the juice and substituTe with green tea?
Umm abot the lentils.. I eat em earlier during the day and I believe they do have carbs...
But also contain pretty good amounts of protein...
Ima incorporate this changes by this week...
Once again, thanks
Mate it's my pleasure. Good luck with it all. Keep me posted to your progress if you don't mind.
sure will brother...
ima start cutting more shit out today and add more veggies and all the good stuff...
Headed out for my 45 min cardio.. (: lol
sucks ass but gta do this!!
Yeah, I was just reading back over it. I agree. Where's your veggies?
AnonSometimes you need to shock your system..whether it be thru caloric shock or training shock.....your body learns to adapt fairly quickly to what we subject it to so keeping your body guessing is very important
yeah... ive done that over the course....
i try and stick tom something for about 3+ weeks if no change at all, i change it...
Thanks for the tip (:
Change things up day to day. Sticking with the same stuff for 3 week periods really isn't the best way. Like grrrl said keep your body guessing. If you are doing the same thing weeks your body just gets used to it. The biggest thing I would suggest in your diet is variety.
Anonwhat is the tot cal count on that diet ^ ... just at a glance it doesntt look like you are eating enough ... I couldn't make it a few days on that diet ... and training..
yea bro first of thanks...
i have learned that cutting/restricting the cals gets me nowhere but bigger lol.. i leraned it myself cuz i did that for about three weeks...
what ima start doing is in crease cals to about 2400 then add or subtract depending on progress..
and yes i have been struggling with weight probs since 16 was at about 230 but straight up fat then at 17 started u know, lifting and "toning"but def now im alot healthier...
and yea i lift as heavy as i can... once again, thanks for your input..
i will eat more leaner meats and stuff my face with clean meats.. haha... (:
cheers bro...
sgtstedankoA lot of the dudes I see more & more often these days, are in the same boat as you. I'm marking this, so I can comment w/more coherence & a link to my post in the workout diet&exercise forum when I get back to a CPU, possibly tomorrow. Bottom line is, stick with It brother, it takes time. The last 10 is truly the hardest. You need motivation? Hasn't any1 noticed your weight loss? You've lost 30 pounds! Keep it up... Eat more water heavy fruits & veggies; add buckwheat, miso soup... & 1/2 cup of white grape fruit juice before each meal to your diet. Snack? Ice cubes, golden berries, almonds & oranges : )
Yea bro, i know theres many out there but sometimes its like dang, cnt i just drop another pound or two just to u know, stay motivated? but yeah ima keep at it...
not gna let this ruin my whole journey.. lol.
anyways i appreciate your time and response bro.
and the 1/2 cup of grapefruit does that help in metabolic rate increase or just do it cuz its healthy? lol just wondering
sgtstedankoI read a study in the journal of Nutrition & Metabolism, those who drank about 1/2 cup of unsweetened white grapefruit juice before every meal for 12 weeks, lost 13 pounds & 2 inches off their waists; they also ended up consuming up to 30% fewer cals per day. IMO, It's essential to mix in Tempo exercises for what you want. 2-3 seconds to raise & also lower the weight. The constant low level tension restricts bloodflow to your working muscles & deprives them of oxygen. I honestly think that tempo exercises are the key to using creatine, myself : ) Feel free to pm me...
Try adding this shake into your diet as well:
1cup fat free Greek Plain yogurt. I like Chobani
1cup fresh blueberries & blackberries, or raisins, etc, etc, etc
Tablespooner of Flaxseed oil [Barlean's]
1/2 - 2 cup {Goats} Milk
1/2 cup 100% Orange Juice
1-2 scoops of protein powder [Strawberries&Cream, Gaspari Nutrition MyoFusion]
A small handful of almonds, and walnuts
Purified, or distilled water
Ice cubes for consistency
Mix with a handheld mixer
My sample diet.
Morning. Pre Workout: 1-2 cups of coffee, and half a banana. 1 min of Jumping Jacks.
Cardio: Sprinting Off & on: Sprint for 10-20 seconds, or as long as you can, and then immediately w/o resting stop sprinting & alternate between max reps of pushups, and crunches for 30 seconds at each stop. Walk for 30 seconds, resume sprinting, and repeat for 10-20 minutes. Do this 3 times per week
2 scoops Protein Powder mixed w/Purified Water&Korean Red Ginseng, & other half banana.
Workout: Remember to mix in some tempo exercises.
Meal 1: Breakfast, post workout
3 Egg Whites, 2 Yolk with peppers, and onions. (Omelet)
1 cup Steel Cut Oatmeal, or Quinoa w/ Purified Water, & 1 tbsp Flax Seed Oil
1 Banana
Snack 1:
1 Low cal Protein Bar
Meal 2: Lunch: Note Drink green tea with every meal after lunch
5oz Chicken Breast (baked or grilled)
1 Sweet Potato w/1 tbsp Flax Seed Oil & cinnamon
Snack 2:
Piece of fruit
20-60 unsalted Almonds. 60 is closer to a meal though. So, shoot for 60 per day, not at once : )
Sometimes a bag of gummi bears : ( I'm a weak man...
Meal 3: Dinner
6 oz baked Turkey Breast
1 cup steamed Spinach & Broccoli
Cottage cheese
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bet...
Yea bro, i know theres many out there but sometimes its like dang, cnt i just drop another pound or two just to u know, stay motivated? but yeah ima keep at it...
not gna let this ruin my whole journey.. lol.
anyways i appreciate your time and response bro.
and the 1/2 cup of grapefruit does that help in metabolic rate increase or just do it cuz its healthy? lol just wondering
MultipurposeDrop the creatine, you will lose the water weight.
MultipurposeOh, and also check out http://www.simplyshredded.com/ . Another member posted that site a while back and I really like it. Info on diets training and motivation.
But ive read that creatine is gna help me keep the muscle i have and preserve it while cutting...
any opinions on that..?
MultipurposeI don't know about that. It may be true. From what I know creatine makes your muscle retain water which gives you a little more strength and makes you look a little bigger. High protein will help preserve your muscle. Up your protein and lower the carbs. You could try carb cycling which keeps your metabolism up, you go 3 or 4 days eating 100 or less grams carbs then one day eat 300g carbs. Here is an article on carb cycling http://weightlossandtraining.com/carb-cycling-meal-plan
AnonAt least 25 years before ANY juice, orals: ANYTHING!!
oh and btw, would you consider anything like CLEN or ECA stack?
just wondering, cuz i already got Clen from Extreme Peptides and also got some ephedrine in Bronkaid form...
haha yea bro.. i already had a cycle planned out about 2 months ago... got the vials and everything sitting here...
but ima hold off til about 23/24.... HOPEFULLY LOL...
AnonJuice and bread at night......no carbs after 6pm.
Great work man...this IS motivation what this site needs.
Awesome and keep going!!!
thanks mate...
yeah ive been trying to cut carbs after like 3pm that way by bedtime im ready to sleep and not be up cuz of the carbs and slow digesting sugars or whatever but yeah... ima start working on the carb cutting..
any suggestions as what to eat around 5pm or after?