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Working Out/Exercising/Losing Weight

Remnant King

Remnant King

New member
Ever since I got out of college in May, I promised myself I would begin to workout for the Summer. That's pretty much what I did, and I've been doing it for about 2 months now. I've watched what I ate better than how I used to eat, stopped most of the junk food, worked out at the gym, and did parkour related exercises.

The problem is that it doesn't seem like I am losing weight or building muscle. Chest seems to have a little difference, and arms are a bit more toned, but other than that, nothing. I don't know if I am doing something wrong and if I need to give it more time. Maybe I am not getting enough Cardio in? I am still about at the same weight.

This is basically my workout as of now:

Monday: Chest and Triceps
Tuesday: Biceps and Back
Wednesday: Shoulders and Traps
Thursday: Legs
Friday-Sunday: Rest

I was thinking of doing this starting this Monday:

Monday: Chest and Triceps
Tuesday: Biceps and Back
Wednesday: Chest and Triceps
Thursday: Legs, Shoulders, and Traps.

I am not taking protein, and I don't think I have to since I have weight on me.

Any suggestions/advice is greatly appreciated.
 


Well the way I look at it, more weight or resistance is good for building muscle, more reps are good for toning.

I think you should figure out your bmr, or basal metabolic rate... the amount of calories you burn just sitting and doing nothing.

Once you have that information you can begin to consider how many calories you eat in a given day, and research online as to how much you burn through exercise.

calories consumed - bmr - calories burned from exercise... that will give you your net calories gained or lost for the day. Once you get your calories consumed to be less than your calories burned, you'll be on the right track.

Do not eat less than 1500 calories a day, you'll do yourself more harm than good that way. Once you go lower than that, your body will actually start lowering metabolism to hang onto every piece of food because it thinks you're starving... you'll end up actually gaining fat.

It's also important to think about muscles as little calorie burning factories. Each muscle cell burns calories just by existing, so the more muscle you have, the more calories you will burn just sitting around.

Another important thing to keep in mind is that muscle is actually heavier than fat. Many people get frustrated and quit because as they begin to work out, they actually gain weight because they are building muscle before the fat starts to dissipate. Also, muscle is harder than fat... so even though you may be losing fat, your clothing/appearance and etc may still feel the same or even tighter. That's because fat will give way to clothing, where muscle will stay steady... like trying to push your finger into a marshmallow and then trying to push into a brick or something.
 
Its a really hard trade off because you need calories to build muscle. Your weight gain is probably just enough to counter your fat loss.I would try some supplements if i were you. I got a deal of a huge thing of protein for like $40, the good stuff (whey). Your workout looks good but I wouldnt rest for 3 days either. At least do some light cardio. I heard your muscles only take 24-48 hours to repair, so a week seems a little long.
 
How exactly do I figure out my bmr? The thing is, when it comes to keeping track of the calories I take in, I find that too frustrating and don't even bother with it. Thing is, is there any sort of website that provides what fruits or vegetables usually are calorie wise? And the other problem is that most of my meals consist of Middle Eastern cuisine, so how would I go about in figuring out the calories in those kinds of foods?

Another problem I am going to be running into is the fact that I'll be fasting soon (the first or second day of August). That'll go on for about a month. I am thinking when I do break my fast at the end of each day, I stick to something like Soup and Salad, and then go for a midnight workout at the gym, and if I have it by then, drink a protein shake before going to sleep?

The reason why I give myself a break from Friday-Sunday is because I am usually working those three days. I guess I could incorporate a little cardio, maybe a mile run or some ab workouts.

Another problem I may have is that I don't take any lunch with me at work...so I either get really hungry and get some junk over there, or wait till I get back home and eat a lot. That MAY be slowing progress.
 


Yea you want to eat more, smaller meals and spread them out. snacks help too. Fruit is an easy snack as it takes no preparation. I also love peanut butter on whole grain bagels. good protien
 
You can find a bmr if you google bmr calculators-this is how many calories you need just for your organs and your body to work. Also, yes the protein shake is great for after a workout, also try adding a few carbs after your workout-a banana, rice cake, any type of fruit etc.

Sounds like you are doing alot of strength training and that's good, but incorporate some cardio. How long are your training sessions?
Do the cardio before your strength training, this will keep your heart rate up and your body will continue to burn calories throughout your strength training. Try cardio for 30 minutes atleast 3 times a week. And dont be afraid to mix it up, your body will get tired of doing the same things everyday/week and may stop burning. So, try to mix up your strength exercises as well, like change the order you do them, or try other exercises. 30 min of cardio doesnt have to be just a treadmill or similar, trying running with your dog if you have one, jumping jacks, swimming, roller blading, anything that is going to get your heart rate up.

Tracking calories can be a pain, but try to get into the habit of looking at food labels and serving sizes. livestrong.com is a really good website that has information about nutrition and calculators.

Yes, and 3 meals and 2 snacks a day every 3-4 hours will keep your metabolism going. I am a certified personal fitness trainer and lost about 60 pounds so if you need anything let me know.

P.S. pack a lunch for work :) ! Work is designed to make us fat if your job is not an active one
 


You should take protien...work yourself hard enough you will lose the fat, but if you take protien in will help maintain the muscle and help prevent a catabolic effect.

Protien you find in foods are best (tuna is number 1) chicken, eggs, etc. Shakes/bars are just a supplement.


If you'd like you can pm me, have a bunch of articles regarding bodybuilding, powerlifting, weight-loss, etc. I've done bodybuilding for a little while, but powerlifter for quite some time while maintaining personal training certification.

Any questions, don't hesitate.
 
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