training and eating clean yet not losing weight

[Beefcakeno3]

i am currently 116kg and 5ft 10, i have a bf% of 25% and am looking to lose weight. last year i was weighing in at 128kg and went down to 106kg but then due to work commitments had to stop for a while and the weight packed back on. i am doing the same as i did before, eating a high protein, low carb diet with a minimum of 30mins of CV a day if not more as well as weights. the problem i have is after 3 weeks of hard training and dieting, i stepped on the scales and i have not lost any weight at all. its made me feel that i am doing something wrong yet the fat was dropping off me before when i did this. can anyone help with any idea's or reasons they could think of why this is happening?

 

[rmonks]

Your either eating too much or too little...got to get diet straight..I was eating very clean and actually gaining weight. I signed up with 3J and he almost doubled the food I was eating...really lost a ton of weight..its all about having the right macros..or you arent eating clean...my advice consult him on diet section he is seriously good!!!

 

[Beefcakeno3]

Your either eating too much or too little...got to get diet straight..I was eating very clean and actually gaining weight. I signed up with 3J and he almost doubled the food I was eating...really lost a ton of weight..its all about having the right macros..or you arent eating clean...my advice consult him on diet section he is seriously good!!!

brilliant, thanks a lot for the help. its starting to really frustrate me and recently feeling like whats the point of training this hard but not seeing any benefits. hopefully this will help

 

[Metalhead]

Yes 3j is the man. He'll give you the info you need to achieve your goals

 

[Beefcakeno3]

just sent off all my stats to 3J, how long does it usually take for a response? here is my starting picture..... horrible i no but i jsut want it gone for university in 6months (well as much as i can)
View attachment 549451 Disgusting i no... have to wake up every day to that, i just cant believe i let it get that far yet now i cant lose it!

 

[Antoniouss]

How much 3J charges? Im sure its not free

 

[Beefcakeno3]

i have no idea if im honest i just looked at a forum thats all. ill have a look properly i guess ahaha might help a bit more

 

[Beefcakeno3]

age- 20
weight- 256lbs
height- 5ft 10
bf- 25%
goals- to lose as much fat as possible but to get as muscular as i can for university in 6months
Diet the last 2 weeks
week 1 and 2
9am protein shake 23/2.2/2.5/122
50g oats 5.5/30.2/4.1/180
10am 1 orange
12.30pm 135g Chicken breast 135/3.4/0/180
300g mixed salad 2.4/10.2/0.9/69
2tbsp light mayo 0/2/8/80
4pm 2 scoops protein shake 46/4.4/5/122 (after training)
6.30-7pm 270g chicken breast 170/6.8/0/360
singapore noodles n/a/4.32/4.8/296
total calories 1,334
workout routine
monday - 30mins cv then chest and triceps
tuesday - 30mins cv then back and biceps
wednesday- 30mins cv then shoulders
Thursday 30mins cv then arms and abs
friday 30mins cv then legs
BMR= 1885.1
TDEE= 2921.905

just need to no where im going wrong as i weight myself today and i have actually put on 1 1/2lbs?!?!?!

 

[Orbs]

Post this on the diet forum, on the thread 3J started. He will critique this for you and give you advice.

Can you post your overall macros not just calories?
Macros should be 1g per lb of bodyweight, 0.25g fat per lb body weight and fill the rest up with carbs.

I think you aren't losing weight because your deficit is far too big, your in a 1587 calorie deficit. Aim for about a 500-600 deficit, 1000 calorie a day deficit tops. (Bigger your deficit, more muscle will be lost).

Also, you CANNOT build muscle while losing fat. Building muscle needs surplus calories where losing fat you need to be in a deficit. You look more muscular when your body fat decreases as more muscle shows as you become defined.

Best of Luck
Lloyd

 

[tbonexl]

That's a pretty pink hat u got there, beefcake! Lol

 

[rmonks]

age- 20
weight- 256lbs
height- 5ft 10
bf- 25%
goals- to lose as much fat as possible but to get as muscular as i can for university in 6months
Diet the last 2 weeks
week 1 and 2
9am protein shake 23/2.2/2.5/122
50g oats 5.5/30.2/4.1/180
10am 1 orange
12.30pm 135g Chicken breast 135/3.4/0/180
300g mixed salad 2.4/10.2/0.9/69
2tbsp light mayo 0/2/8/80
4pm 2 scoops protein shake 46/4.4/5/122 (after training)
6.30-7pm 270g chicken breast 170/6.8/0/360
singapore noodles n/a/4.32/4.8/296
total calories 1,334
workout routine
monday - 30mins cv then chest and triceps
tuesday - 30mins cv then back and biceps
wednesday- 30mins cv then shoulders
Thursday 30mins cv then arms and abs
friday 30mins cv then legs
BMR= 1885.1
TDEE= 2921.905

just need to no where im going wrong as i weight myself today and i have actually put on 1 1/2lbs?!?!?!

ok so if you really want my opinion you are 35%+ bf and you are WAAAAAAAAAYYYYYY undereating. You definately need to hit up 3J do it through his site he is lightning fast and his rates are very cheap in the market. The guy is 100% recommended by me I was doing the same thing as you working hard eating clean just not enough food I am 6' 195lb and 17%bf I eat 2800 cal all food and am losing 2-3lbs/week...hit him up he will help

 

[Bobby Digital]

DEf 35%

ok so if you really want my opinion you are 35%+ bf and you are WAAAAAAAAAYYYYYY undereating. You definately need to hit up 3J do it through his site he is lightning fast and his rates are very cheap in the market. The guy is 100% recommended by me I was doing the same thing as you working hard eating clean just not enough food I am 6' 195lb and 17%bf I eat 2800 cal all food and am losing 2-3lbs/week...hit him up he will help

I agree definitely 35%. I checked the pic because I am a true 25% hogger, and then thought whoa! one of us is way off. Get your help bro good luck!!