Losing Fat - Where am I going wrong? - UK-Muscle Body Building Community

The Mad Rapper · 12-05-2008, 06:15 PM

Following a long term relationship ending last August, I let myself go completely. I stopped training, ate all sorts or rubbish and gained a lot of fat.

About a month ago I finally managed to sort myself out mentally and have completely changed my diet and have trained 5 days a week since then. I have been monitoring my progress at my gym (Fitness First) using a Tanita Body Composition meter.

My initial weight was 15 stones 10 lbs and BF was 26.2%, a month later it's 15 stones 2.8 lbs and 24.3%. I'm really disappointed with my progress, I've been training hard and although I feel fitter I am not losing fat as fast as I had hoped. My BF and weight have stayed constant for the last two weeks.

I am 5' 11", 34 years old, I don't drink or take drugs and my typical daily diet for the last month has looked like this:

0750: 1.5G ALCAR

0800: 40G Reflex Instant Whey, 75G Oats and 500ml water in a shaker followed by 2 x Omega 3 softgels and 2 x CLA softgels

1150: 1.5G ALCAR

1200: Train (see below)

1330: PWO shake - 100G Maximuscle Recovermax

1400: Can of tuna in sunflower oil with 200G pasta and fiberous vegetables followed by 2 x Omega 3 softgels and 2 x CLA softgels

1700: 200G Cottage cheese

2000: Changing protein source (usually salmon, beef mince or chicken) with rice or pasta and vegetables followed by 2 x Omega 3 softgels and 2 x CLA softgels

2330: 200G Quark in shaker with 500 ml water and Options sachet

I'll follow this diet at the weekends as well (dropping the PWO shake) but I will have a cheat dessert on either Friday or Saturday evening of a Rocky Horror from the Harvester.

As far as training goes, I usually do 20 - 40 mins cardio every day Mon - Fri and the following weight training:

Monday - Upper body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds

A1 - Flat Dumbbell Press x 4
A2 - Seated Row x 4
B1 - Dumbbell shoulder press x 4
B2 - Close grip chin ups x 4
C1 - Dumbbell Curls x 3
C2 - Dumbbell Tricep Extension x 3

Tuesday - Lower body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds

A1 - Leg Press x 4
A2 - Stiff legged Deadlift x 4
B1 - Leg Extension x 4
B2 - Leg Curl x 4
C1 - Seated Calf Raises (30 seconds between sets)

Wednesday - Rest

Thursday - Upper body - 8-10 reps; 45-60 seconds rest

A1 - Flat Bench Press x 4
A2 - Bent Over Row x 4
B1 - Dumbell shoulder press x 4
B2 - Wide grip chin ups x 4
C1 - Barbell Curls x 3
C2 - Skull Crushers x 3

Friday - Lower body - 8-10 reps; 90 seconds rest, reducing to 45-60 seconds.

A1 - Squat x 8
A2 - Stiff legged Deadlift x 8
C1 - Standing Calf Raises (30 seconds between sets)

Weekend - Rest

I have been doing the cardio straight before weights, but today I did 10 mins of walking on the treadmill at 3.5 degree incline and 6.2 km/ph then 20 mins at 0 degree incline and 10 km/ph with a flat out spint for the last minute. I then promptly ran out of energy 3/4 of the way through my weight training and had to stop because I had no energy left at all.

I think it may be better for me to try and do the cardio in the morning and leave the weights for lunch time.

What do you all think? I'm hoping it's going to be obvious where I am going wrong, so please point me in the right direction!

Thanks in advance for any help you can offer.

**hackskii** · 12-05-2008, 06:26 PM

All I can say is dropping 2% bodyfat in a month is not a bad thing.
Sounds ok to me. 1.8 pounds a week is perfect.
This also looks like you actually gained some muscle too.
Everything looks about right but I would do some dead lifts, and squats in your routine.
That is not quite enough quad stimulation there bro.
I would also do my cardio after the weights.

So far so good, onward and upward mate, it is all good. Id say you are right on target.

The Mad Rapper · 12-05-2008, 06:40 PM

Quote:

Originally Posted by hackskii

All I can say is dropping 2% bodyfat in a month is not a bad thing.
Sounds ok to me. 1.8 pounds a week is perfect.
This also looks like you actually gained some muscle too.
Everything looks about right but I would do some dead lifts, and squats in your routine.
That is not quite enough quad stimulation there bro.
I would also do my cardio after the weights.

So far so good, onward and upward mate, it is all good. Id say you are right on target.

Thank you Hackskii.

I know the training program's a little difficult to read, but there are squats on Fridays.

I thought I'd drop the Stiff Legged Deadlifts for normal Deadlifts as well - would that be OK?

I suppose 2 lbs a month is OK, but it's the fact my % BF has remained the same the last two weeks that worries me.

warren_1987 · 12-05-2008, 07:05 PM

hi mate , DONT feel down youre doing great and remember , its a marathon not a sprint, i have to remind myself of this as im very impatient. but you are doing well!!

i dont know if im rigt or wrong maybee some others coud shed some light but i do my cardio after my weights, as i figure as much as cardio is important so is HEAVY lifting and i can push myself to do cardio after but i cant usually lift as much on low energy.

good luck , and head up

Nidge · 12-05-2008, 07:59 PM

Quote:

Originally Posted by The Mad Rapper

Following a long term relationship ending last August, I let myself go completely. I stopped training, ate all sorts or rubbish and gained a lot of fat.

About a month ago I finally managed to sort myself out mentally and have completely changed my diet and have trained 5 days a week since then. I have been monitoring my progress at my gym (Fitness First) using a Tanita Body Composition meter.

My initial weight was 15 stones 10 lbs and BF was 26.2%, a month later it's 15 stones 2.8 lbs and 24.3%. I'm really disappointed with my progress, I've been training hard and although I feel fitter I am not losing fat as fast as I had hoped. My BF and weight have stayed constant for the last two weeks.

I am 5' 11", 34 years old, I don't drink or take drugs and my typical daily diet for the last month has looked like this:

0750: 1.5G ALCAR

0800: 40G Reflex Instant Whey, 75G Oats and 500ml water in a shaker followed by 2 x Omega 3 softgels and 2 x CLA softgels

1150: 1.5G ALCAR

1200: Train (see below)

1330: PWO shake - 100G Maximuscle Recovermax

1400: Can of tuna in sunflower oil with 200G pasta and fiberous vegetables followed by 2 x Omega 3 softgels and 2 x CLA softgels

1700: 200G Cottage cheese

2000: Changing protein source (usually salmon, beef mince or chicken) with rice or pasta and vegetables followed by 2 x Omega 3 softgels and 2 x CLA softgels

2330: 200G Quark in shaker with 500 ml water and Options sachet

I'll follow this diet at the weekends as well (dropping the PWO shake) but I will have a cheat dessert on either Friday or Saturday evening of a Rocky Horror from the Harvester.

As far as training goes, I usually do 20 - 40 mins cardio every day Mon - Fri and the following weight training:

Monday - Upper body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds

A1 - Flat Dumbbell Press x 4
A2 - Seated Row x 4
B1 - Dumbbell shoulder press x 4
B2 - Close grip chin ups x 4
C1 - Dumbbell Curls x 3
C2 - Dumbbell Tricep Extension x 3

Tuesday - Lower body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds

A1 - Leg Press x 4
A2 - Stiff legged Deadlift x 4
B1 - Leg Extension x 4
B2 - Leg Curl x 4
C1 - Seated Calf Raises (30 seconds between sets)

Wednesday - Rest

Thursday - Upper body - 8-10 reps; 45-60 seconds rest

A1 - Flat Bench Press x 4
A2 - Bent Over Row x 4
B1 - Dumbell shoulder press x 4
B2 - Wide grip chin ups x 4
C1 - Barbell Curls x 3
C2 - Skull Crushers x 3

Friday - Lower body - 8-10 reps; 90 seconds rest, reducing to 45-60 seconds.

A1 - Squat x 8
A2 - Stiff legged Deadlift x 8
C1 - Standing Calf Raises (30 seconds between sets)

Weekend - Rest

I have been doing the cardio straight before weights, but today I did 10 mins of walking on the treadmill at 3.5 degree incline and 6.2 km/ph then 20 mins at 0 degree incline and 10 km/ph with a flat out spint for the last minute. I then promptly ran out of energy 3/4 of the way through my weight training and had to stop because I had no energy left at all.

I think it may be better for me to try and do the cardio in the morning and leave the weights for lunch time.

What do you all think? I'm hoping it's going to be obvious where I am going wrong, so please point me in the right direction!

Thanks in advance for any help you can offer.

Looks good to me buddy all the best in your quest to lose the extra weight.

**Pscarb** · 12-05-2008, 10:30 PM

i agree with Hackski 2% is a good loss but i can see where you are going wrong...
you are eating most of your meals in the PM this should be the AM
you leave 4hrs between your first and second meal
i dont think you are eating enough protein or fats for someone your size either...

have you tried carb cycling this could help drop more fat...

The Mad Rapper · 13-05-2008, 12:19 AM

Quote:

Originally Posted by Pscarb

i agree with Hackski 2% is a good loss but i can see where you are going wrong...
you are eating most of your meals in the PM this should be the AM
you leave 4hrs between your first and second meal
i dont think you are eating enough protein or fats for someone your size either...

have you tried carb cycling this could help drop more fat...

Thank you so much for taking the time to comment!

I haven't tried carb cycling before, but following your suggestion, a Google search revealed the following article at Testosterone Nation: http://www.t-nation.com/readTopic.do?id=811783

It's a very good read!

I think I can easily alter my diet to follow this, I shall give it a go. I shall also add a meal between breakfast and lunch

Thanks again.

**hackskii** · 13-05-2008, 12:50 AM

Swapping stiff leg deads for regular deads is just fine, but I would suggest you use some intensity.....

As Paul suggested, I would not go more than 5 hours without a snack, acutally less but that would be the max without a meal. Even nuts would work well between meals to keep blood levels stable between meals. This will cut down on binging and overfeeding.

Look at this as fuel for your car. If you go on a long drive, you will have to fill your tank, this is done in the morning. At the end of the day your long drive is almost over, you only might need to top off and that is it.
I like the idea of protein and fats for a final meal, I see great fat loss potentials here.

But honestly, I see what you are doing is working just fine. Even if you stall to just 1 lb a week, this is cool as you are actually building muscle, so it is actually more than 1 lb a week in fat loss.

Trust me, if you stick with the plan, only minor modifications will arise and you WILL make your goals.
You didnt get fat over night, and you wont lose it all overnight.
Id say you are right on track........
This is what I see......
Cheers

The Mad Rapper · 13-05-2008, 01:14 AM

Thanks Hacksii, I'll continue as I have been whilst giving carb cycling a go. I'll post back in a month or so with an update

**hackskii** · 13-05-2008, 01:42 AM

Rapper, you will suceed if you want to..................Go for it mate........

The Mad Rapper · 19-05-2008, 03:51 PM

*Update*

Lost 3 lbs last week exactly and 0.6% BF - Am now 14 stones 13.8 lbs and pleased as punch

Just another stone and a half to go

Cardio is now 45 mins walking on a treadmill at fat burning speed every lunch time 5 days a week, followed by the weights detailed above in the evening 4 days a week.

Added Reflex Sida to help things along starting today.

Gains · 28-05-2008, 10:33 AM

Quote:

Originally Posted by The Mad Rapper

*Update*

Lost 3 lbs last week exactly and 0.6% BF - Am now 14 stones 13.8 lbs and pleased as punch

Just another stone and a half to go

Cardio is now 45 mins walking on a treadmill at fat burning speed every lunch time 5 days a week, followed by the weights detailed above in the evening 4 days a week.

Added Reflex Sida to help things along starting today.

Good on you mate. I know from experience how easy it is to let your routine and diet go t1ts up after a long-term relationship ends, but stick at it and you'll soon be in better shape than you were before.

One suggestion I'd make would be to count your calories. It doesn't matter how healthy your food is, how well-balanced your macronutrient ratios are and how well-spaced your meals are, if you're consuming too many or too few calories, you'll severly reduce your body's ability to burn fat. As others have said, 2% in a month is pretty good, but there could be the potential to burn even more.

pras1011 · 03-06-2008, 09:22 PM

Also get yourself a Polar heart strap. I too go to Fitness First and use the Fat Burn function on the treadmill. However I noticed that the metal heart rate handles were rubbish. The heart rate monitor is so much more accurate!

The Mad Rapper · 03-06-2008, 09:45 PM

Hello guys

Sorry I didn't post last Monday with an update but it was half-term, so I took my daughter to France for the week!

So, Monday's weigh in this week is actually two weeks worth. The body composition meter at the gym is being replaced so I couldn't check my %BF, but the normal scales were working so I used those.

I now weigh 14 stones 8 lbs! A loss of 6 lbs over the last two weeks. Since I started training again at the end of April I have lost 1 lb short of a stone

I'm as pleased as punch! My next target is to get under 14 stones, which I hope to manage within the next 4 weeks

The cardio's going great - 45 mins every lunch time on the treadmill at 4 degrees and 6.3 km/ph. Then weights four nights a week. Am doing double cardio on Wednesdays.

Thanks to you all for your continued support!

12-05-2008, 06:15 PM	#1 (permalink)
The Mad Rapper Newbie Trainer Join Date: Apr 2008 Posts: 49	Losing Fat - Where am I going wrong? Following a long term relationship ending last August, I let myself go completely. I stopped training, ate all sorts or rubbish and gained a lot of fat. About a month ago I finally managed to sort myself out mentally and have completely changed my diet and have trained 5 days a week since then. I have been monitoring my progress at my gym (Fitness First) using a Tanita Body Composition meter. My initial weight was 15 stones 10 lbs and BF was 26.2%, a month later it's 15 stones 2.8 lbs and 24.3%. I'm really disappointed with my progress, I've been training hard and although I feel fitter I am not losing fat as fast as I had hoped. My BF and weight have stayed constant for the last two weeks. I am 5' 11", 34 years old, I don't drink or take drugs and my typical daily diet for the last month has looked like this: 0750: 1.5G ALCAR 0800: 40G Reflex Instant Whey, 75G Oats and 500ml water in a shaker followed by 2 x Omega 3 softgels and 2 x CLA softgels 1150: 1.5G ALCAR 1200: Train (see below) 1330: PWO shake - 100G Maximuscle Recovermax 1400: Can of tuna in sunflower oil with 200G pasta and fiberous vegetables followed by 2 x Omega 3 softgels and 2 x CLA softgels 1700: 200G Cottage cheese 2000: Changing protein source (usually salmon, beef mince or chicken) with rice or pasta and vegetables followed by 2 x Omega 3 softgels and 2 x CLA softgels 2330: 200G Quark in shaker with 500 ml water and Options sachet I'll follow this diet at the weekends as well (dropping the PWO shake) but I will have a cheat dessert on either Friday or Saturday evening of a Rocky Horror from the Harvester. As far as training goes, I usually do 20 - 40 mins cardio every day Mon - Fri and the following weight training: Monday - Upper body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds A1 - Flat Dumbbell Press x 4 A2 - Seated Row x 4 B1 - Dumbbell shoulder press x 4 B2 - Close grip chin ups x 4 C1 - Dumbbell Curls x 3 C2 - Dumbbell Tricep Extension x 3 Tuesday - Lower body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds A1 - Leg Press x 4 A2 - Stiff legged Deadlift x 4 B1 - Leg Extension x 4 B2 - Leg Curl x 4 C1 - Seated Calf Raises (30 seconds between sets) Wednesday - Rest Thursday - Upper body - 8-10 reps; 45-60 seconds rest A1 - Flat Bench Press x 4 A2 - Bent Over Row x 4 B1 - Dumbell shoulder press x 4 B2 - Wide grip chin ups x 4 C1 - Barbell Curls x 3 C2 - Skull Crushers x 3 Friday - Lower body - 8-10 reps; 90 seconds rest, reducing to 45-60 seconds. A1 - Squat x 8 A2 - Stiff legged Deadlift x 8 C1 - Standing Calf Raises (30 seconds between sets) Weekend - Rest I have been doing the cardio straight before weights, but today I did 10 mins of walking on the treadmill at 3.5 degree incline and 6.2 km/ph then 20 mins at 0 degree incline and 10 km/ph with a flat out spint for the last minute. I then promptly ran out of energy 3/4 of the way through my weight training and had to stop because I had no energy left at all. I think it may be better for me to try and do the cardio in the morning and leave the weights for lunch time. What do you all think? I'm hoping it's going to be obvious where I am going wrong, so please point me in the right direction! Thanks in advance for any help you can offer. Last edited by The Mad Rapper; 12-05-2008 at 06:20 PM.

12-05-2008, 06:26 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,632	Re: Losing Fat - Where am I going wrong? All I can say is dropping 2% bodyfat in a month is not a bad thing. Sounds ok to me. 1.8 pounds a week is perfect. This also looks like you actually gained some muscle too. Everything looks about right but I would do some dead lifts, and squats in your routine. That is not quite enough quad stimulation there bro. I would also do my cardio after the weights. So far so good, onward and upward mate, it is all good. Id say you are right on target. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 12-05-2008 at 06:29 PM.

12-05-2008, 07:05 PM	#4 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,178	Re: Losing Fat - Where am I going wrong? hi mate , DONT feel down youre doing great and remember , its a marathon not a sprint, i have to remind myself of this as im very impatient. but you are doing well!! i dont know if im rigt or wrong maybee some others coud shed some light but i do my cardio after my weights, as i figure as much as cardio is important so is HEAVY lifting and i can push myself to do cardio after but i cant usually lift as much on low energy. good luck , and head up

12-05-2008, 10:30 PM	#6 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,487	Re: Losing Fat - Where am I going wrong? i agree with Hackski 2% is a good loss but i can see where you are going wrong... you are eating most of your meals in the PM this should be the AM you leave 4hrs between your first and second meal i dont think you are eating enough protein or fats for someone your size either... have you tried carb cycling this could help drop more fat... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

13-05-2008, 12:50 AM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,632	Re: Losing Fat - Where am I going wrong? Swapping stiff leg deads for regular deads is just fine, but I would suggest you use some intensity..... As Paul suggested, I would not go more than 5 hours without a snack, acutally less but that would be the max without a meal. Even nuts would work well between meals to keep blood levels stable between meals. This will cut down on binging and overfeeding. Look at this as fuel for your car. If you go on a long drive, you will have to fill your tank, this is done in the morning. At the end of the day your long drive is almost over, you only might need to top off and that is it. I like the idea of protein and fats for a final meal, I see great fat loss potentials here. But honestly, I see what you are doing is working just fine. Even if you stall to just 1 lb a week, this is cool as you are actually building muscle, so it is actually more than 1 lb a week in fat loss. Trust me, if you stick with the plan, only minor modifications will arise and you WILL make your goals. You didnt get fat over night, and you wont lose it all overnight. Id say you are right on track........ This is what I see...... Cheers __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

13-05-2008, 01:14 AM	#9 (permalink)
The Mad Rapper Newbie Trainer Join Date: Apr 2008 Posts: 49	Re: Losing Fat - Where am I going wrong? Thanks Hacksii, I'll continue as I have been whilst giving carb cycling a go. I'll post back in a month or so with an update

13-05-2008, 01:42 AM	#10 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,632	Re: Losing Fat - Where am I going wrong? Rapper, you will suceed if you want to..................Go for it mate........ __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-05-2008, 03:51 PM	#11 (permalink)
The Mad Rapper Newbie Trainer Join Date: Apr 2008 Posts: 49	Re: Losing Fat - Where am I going wrong? Update Lost 3 lbs last week exactly and 0.6% BF - Am now 14 stones 13.8 lbs and pleased as punch Just another stone and a half to go Cardio is now 45 mins walking on a treadmill at fat burning speed every lunch time 5 days a week, followed by the weights detailed above in the evening 4 days a week. Added Reflex Sida to help things along starting today.

03-06-2008, 09:22 PM	#13 (permalink)
pras1011 Newbie Trainer Join Date: Apr 2008 Posts: 45	Re: Losing Fat - Where am I going wrong? Also get yourself a Polar heart strap. I too go to Fitness First and use the Fat Burn function on the treadmill. However I noticed that the metal heart rate handles were rubbish. The heart rate monitor is so much more accurate!

03-06-2008, 09:45 PM	#14 (permalink)
The Mad Rapper Newbie Trainer Join Date: Apr 2008 Posts: 49	Re: Losing Fat - Where am I going wrong? Hello guys Sorry I didn't post last Monday with an update but it was half-term, so I took my daughter to France for the week! So, Monday's weigh in this week is actually two weeks worth. The body composition meter at the gym is being replaced so I couldn't check my %BF, but the normal scales were working so I used those. I now weigh 14 stones 8 lbs! A loss of 6 lbs over the last two weeks. Since I started training again at the end of April I have lost 1 lb short of a stone I'm as pleased as punch! My next target is to get under 14 stones, which I hope to manage within the next 4 weeks The cardio's going great - 45 mins every lunch time on the treadmill at 4 degrees and 6.3 km/ph. Then weights four nights a week. Am doing double cardio on Wednesdays. Thanks to you all for your continued support!

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