Weight loss frustration

[midnight armadillo]

I have become very frustrated with weight loss...and I have no one but myself to blame. The number one problem for me is eating - I drop calories, I lose weight, I drift back to the old eating habits, I gain the weight back. I've been cycling up & down by 5 lbs or so since New Year's. I eat a pretty good diet, but the problem is portion size and my wife's habit of buying treats (i am weak-willed!)

The good part is that due to all the weightlifting I've been doing the weight gain has involved a decent amount of muscle. I am actually more muscular now than I ever have been in my life, and I dropped down a notch or two on my belt. Recently I've been alternating lifting with kettlebells workouts & running. Yesterday I did a barbell shoulder press with 125 lbs, up 25 lbs in 2 months. Not bad, and my goal of 225 is in sight :-)

Still, I could really stand to lose 25 lbs of fat. I am on vacation next week and plan to relax, maybe bring the kettlebell for some exercise. Then I will start using fitday.com to track calories to keep me honest. My exercise routine is working, I just need to get ahold of the ole piehole.

[LastKnight]

1. do you use protien supplements for lifting?

if not, you may wish to look into them. they will help you with your lifting and will also help you to keep caloric intake down as the suppliments are pretty filling, not enough to replace a meal, but say drink a protien shake rather than eat a snack. that and getting ones share of protien never really HURTS.

also; if you are using creatine with your lifting, you may wish to stop. it will give you a good pump on your muscles, but it will dissappear when you stop, and it can cause weight gain. if you arent using creatine, dissregard this portion of the message.

other than that, maybe tell your wife to stop buying junk food? i donno.

[midnight armadillo]

2. just one after lifting

I use Just Protein from Ironmind, right after a workout followed by lunch.

[LastKnight]

3. what i would do is significantly lighten your lunch,

and have the protien shake with it. like a small salad and a protien drink, thats more than enough (for me, anyway) to last until supper.

that can cut some of your calories, do it for like 2 meals max if you wish. but dont do it every meal.

its all a game of numbers calories in must be less than calories out, all those fad diets prey on water weight and muscle mass. best way to go is blood, sweat, and tears.

[MemphisTiger]

5. I would disagree with the protein shake

whole food is always better than a supplement. While protein powders have their place, they should never be a staple of a diet. Try tuna or chicken breast in your salad.

[LastKnight]

7. im not saying cut lunch all together.

not at all, im just saying use it so it fills up your stomach more and then have lunch so you wont have to top lunch off with a candy bar or junkfood or anything after an hour or so.

[MemphisTiger]

8. I see

good point. Anything quality to put on your stomach to keep the craving from coming back is good. If that's the case put in some flax oil or other essential fatty acid, like natural peanut butter to slow the digestion in your body to make you feel full.

[flvegan]

4. Seems to me that you're on the right track, regardless.

A recap of your post says that in the last 6+ months, you've gained and lost the same 5 pounds a few times, you've become "more muscular now than I ever have been in my life" and you've dropped down a "notch or two" on your belt. You've also increased a base mass/power lift of 25%.

If you really believe that portion size is an issue, then automatically take 20% (or something) of the meal that your wife makes for you and put it in the fridge for leftovers. If it's not on your plate, you can't eat it.

I think that I have around 15 pounds to lose (realistically). However, yesterday at the gym, a long-timer pulled me aside and remarked that over the last 6 months, he's noticed me putting on a lot of muscle. I'm currently at 215 (fluctuates between 207 and 215 since January). I figure that I must be doing something right, at least.

Either way, congrats on your recent lift. It's always a great feeling to break through a ceiling.

[MemphisTiger]

6. Don't worry about the scale

the true measure is body fat loss. It is worth the money to buy the calipers and do BF measurments yourself. There are several websites that do the calculations for you if you input the measurments. Your military press is impressive. Your goal if 225 lbs is very ambitious. I've heard that male college cheerleaders have to press 225 to be considered for the team, and you see how great their shoulders look. What training are you doing for your legs. Don't overlook them. Good luck with your fitness goals, be sure to keep us all updated on your progress.