Why is nothing working?!

[millalyte86]

Hey guys,
I'm feeling very discouraged. I workout about 5 or 6 days a week and eat about 85% clean and track my calories. I just can't seem to change my body to how I would like it to be. I am 5'7, 165 lbs. with broad shoulders and a large frame. I'm strong and have a lot of muscle. I would like to get down to 150 lbs. while maintaining my muscle but just losing the fat thats on top. I have tried a lot of things and my body seems to always start to respond at first but then plateaus completely. I was doing a rotation like this for a while...
Sun-total body (Muscle Endurance)
Mon- Cardio (running or Imax III)
Tues- Leg workout (Legs and Glutes)
Wed- Cardio (a mix of the high intensity cardio from KPC and the combos followed by the blast challenge from KM)
Thurs- OFF
Fri- Total Body (MIS)
Sat- Cardio (running)

After the first week I could start seeing results but then I quickly stopped and I stopped progressing. I don't know why. I have also tried rotations with more strength and less cardio and the same happened with those as well. Does anyone have any suggestions of type of rotations or rotations cathe or fitnessfreak (debbie) have already created that would be beneficial for me? Thank you so much!

Lauren

 

[orphylea]

Lauren: Don't you hate it when results stop happening? I loved Debbie's December rotation. I really got great strength gains and lost a few %s of BF when I did that rotation. I will see if I can post a link here in a second.

 

[orphylea]

I couldn't find the link but if you do a quick search I'm sure it will turn up. I have it saved on my computer though, so here is what I have.

Also, have you tried www.myfitnesspal.com to track your calories and food? I found it quite eye opening- stuff adds up!

WEEK 1
Dec. 1st: 4DS Back & Chest - Repeat each round twice (example: do Rnd 1 the repeat it but skip the warmup sets; do Rnd 2 and then repeat it; do Rnd 3 and then repeat it; etc.); BM2 Ab work
Dec. 2nd: Step Blast or 60 minutes cardio of choice
Dec. 3rd: 4DS Shoulders - Repeat twice as above except for Rnd. 3. Only do Rnd 3 once.
Dec. 4th: 4DS Legs & Legs & Glutes floor work; Calf work from 4DS Shoulder DVD
Dec. 5th: Kick, Punch & Crunch or 60 minutes of cardio & KP&C ab work
Dec. 6th: 4DS Biceps & Triceps - Repeat twice as stated above.
Dec. 7th: REST!

WEEK 2
Dec. 8th: Gym Style Chest & Back - Do drop set pushups with feet up on high step using 2 risers and the topper (decline pushups)
Dec. 9th: Low Max or 60 minutes cardio of choice
Dec. 10th: Gym Style Biceps - Do all the way through and then repeat; 4DS LIS Ab work
Dec. 11th: Gym Style Legs
Dec. 12th: Imax 2 or 60 minutes cardio of choice
Dec. 13th: Gym Style Triceps & Shoulders; SJ&P Ab work
Dec. 14th: REST!!

WEEK 3
Dec. 15th: 4DS Back & Biceps premix #9 (LIS/HIS DVD) - Do all the way through and then repeat
Dec. 16th: Cardio Kicks or 45 minutes cardio of choice; C&W ab work
Dec. 17th: 4DS Chest, Shoulders & Triceps premix #10 (LIS/HIS DVD) - Do all the through and then repeat
Dec. 18th: 4DS Legs & Butts & Guts Floor work; Calf work from 4DS Shoulder DVD
Dec. 19th: 4DS Cardio Power premix #9 (KB & BC DVD) or 60 minutes cardio of choice; Muscle Max ab work
Dec. 20th: Gym Style Back & Biceps premix - Do all the way through and then repeat skipping warmup with the 2nd time
Dec. 21st: REST!!!

WEEK 4
WEEK 4
Dec. 22nd: Gym Style Chest & Triceps Superset premix - Do all the way through and then repeat; 4DS Kickbox ab work
Dec. 23rd: Drill Max Ultra Cardio Blast premix or 60 minutes cardio of choice
Dec. 24th: Gym Style Standing Legs only; Floorwork from Pyramid Lower Body
Dec. 25th: CHRISTMAS - REST!!
Dec. 26th: Gym Style Shoulders & Biceps; MM ab work; Add in 30 min. of carido if you need it.
Dec. 27th: Body Max 2 Cardio Blast premix or 60 minutes cardio of choice
Dec. 28th: REST!!!!
***As you can see, Week 4 is a bit different due to the holiday. But who wants to workout on Christmas, right?

If you want to continue this for 8 weeks, just repeat rotation after the 28th.

ENDOMORPHS:
If you are an endo and want to lean out a bit, do this rotation but only do the weight training once where it specifies repeating it and then add in a half hour of cardio. However, on cardio days, limit it to 30-35 minutes only. Keep cardio to 4 to 5 days a week at 35-45 minutes so adjust as you see fit.

ECTOMORPHS:
If you are an ecto, do this rotation as is but cut back on cardio to only 35-45 minute sessions. Lift as heavy as you can to see results.

 

[millalyte86]

I couldn't find the link but if you do a quick search I'm sure it will turn up. I have it saved on my computer though, so here is what I have.

Also, have you tried www.myfitnesspal.com to track your calories and food? I found it quite eye opening- stuff adds up!

WEEK 1
Dec. 1st: 4DS Back & Chest - Repeat each round twice (example: do Rnd 1 the repeat it but skip the warmup sets; do Rnd 2 and then repeat it; do Rnd 3 and then repeat it; etc.); BM2 Ab work
Dec. 2nd: Step Blast or 60 minutes cardio of choice
Dec. 3rd: 4DS Shoulders - Repeat twice as above except for Rnd. 3. Only do Rnd 3 once.
Dec. 4th: 4DS Legs & Legs & Glutes floor work; Calf work from 4DS Shoulder DVD
Dec. 5th: Kick, Punch & Crunch or 60 minutes of cardio & KP&C ab work
Dec. 6th: 4DS Biceps & Triceps - Repeat twice as stated above.
Dec. 7th: REST!

WEEK 2
Dec. 8th: Gym Style Chest & Back - Do drop set pushups with feet up on high step using 2 risers and the topper (decline pushups)
Dec. 9th: Low Max or 60 minutes cardio of choice
Dec. 10th: Gym Style Biceps - Do all the way through and then repeat; 4DS LIS Ab work
Dec. 11th: Gym Style Legs
Dec. 12th: Imax 2 or 60 minutes cardio of choice
Dec. 13th: Gym Style Triceps & Shoulders; SJ&P Ab work
Dec. 14th: REST!!

WEEK 3
Dec. 15th: 4DS Back & Biceps premix #9 (LIS/HIS DVD) - Do all the way through and then repeat
Dec. 16th: Cardio Kicks or 45 minutes cardio of choice; C&W ab work
Dec. 17th: 4DS Chest, Shoulders & Triceps premix #10 (LIS/HIS DVD) - Do all the through and then repeat
Dec. 18th: 4DS Legs & Butts & Guts Floor work; Calf work from 4DS Shoulder DVD
Dec. 19th: 4DS Cardio Power premix #9 (KB & BC DVD) or 60 minutes cardio of choice; Muscle Max ab work
Dec. 20th: Gym Style Back & Biceps premix - Do all the way through and then repeat skipping warmup with the 2nd time
Dec. 21st: REST!!!

WEEK 4
WEEK 4
Dec. 22nd: Gym Style Chest & Triceps Superset premix - Do all the way through and then repeat; 4DS Kickbox ab work
Dec. 23rd: Drill Max Ultra Cardio Blast premix or 60 minutes cardio of choice
Dec. 24th: Gym Style Standing Legs only; Floorwork from Pyramid Lower Body
Dec. 25th: CHRISTMAS - REST!!
Dec. 26th: Gym Style Shoulders & Biceps; MM ab work; Add in 30 min. of carido if you need it.
Dec. 27th: Body Max 2 Cardio Blast premix or 60 minutes cardio of choice
Dec. 28th: REST!!!!
***As you can see, Week 4 is a bit different due to the holiday. But who wants to workout on Christmas, right?

If you want to continue this for 8 weeks, just repeat rotation after the 28th.

ENDOMORPHS:
If you are an endo and want to lean out a bit, do this rotation but only do the weight training once where it specifies repeating it and then add in a half hour of cardio. However, on cardio days, limit it to 30-35 minutes only. Keep cardio to 4 to 5 days a week at 35-45 minutes so adjust as you see fit.

ECTOMORPHS:
If you are an ecto, do this rotation as is but cut back on cardio to only 35-45 minute sessions. Lift as heavy as you can to see results.

Thanks so much! I do track my calories and they usually are about where they are supposed to be. Also I have a hard time deciding what body type I am. Do you know of a good website to help me better determine that? I feel like i am a meso/endo mix.. or a endo/meso... lol can't decide which.

 

[nspire]

I totally sympathize with you

Do you think you could have a thyroid problem? Maybe something is working against you that you don't know about.

I was just thinking the same thing this morning. I'm 42, 5'7, 150 and have been working out since I was 19 or so. I've normally been able to hold my weight at 138-140 or so and managed to gain weight in the last 4 years or so and can not get it off. I tend to be curvy on the bottom half, small waist, however had to work my upper body with heavier weights to porportion my body. I've been doing everything to slim my lower body, but nothing seems to be working.

However, I'm not giving up. My diet is pretty good and I could do better at tracking my calories but I've never had to do that before.

The best advice I can give you is just keep at it. At least you will know you're physically healthy.

 

[millalyte86]

Do you think you could have a thyroid problem? Maybe something is working against you that you don't know about.

I was just thinking the same thing this morning. I'm 42, 5'7, 150 and have been working out since I was 19 or so. I've normally been able to hold my weight at 138-140 or so and managed to gain weight in the last 4 years or so and can not get it off. I tend to be curvy on the bottom half, small waist, however had to work my upper body with heavier weights to porportion my body. I've been doing everything to slim my lower body, but nothing seems to be working.

However, I'm not giving up. My diet is pretty good and I could do better at tracking my calories but I've never had to do that before.

The best advice I can give you is just keep at it. At least you will know you're physically healthy.

I've been checked for a thyroid problem since both my mother and sister have them, but the test always end up coming back negative. I just think I must have just a naturally slow metabolism. You are at my goal weight by the way lol (i'm 5'7 as well). The lightest I have ever been was 140 lbs. and I looked sickly. Its funny how different body types can carry weight so different. Like you said you usually maintained 135 lbs. and to me thats CRAZY but since you were able to maintain it it must not have been too crazy for your body. Just thinking lol. Anyway I'm just not sure what to do. I feel very bummed about it. I eat better and workout more then anyone I know and yet I can't seem to ever maintain 150 lbs. I always seem to pop back up to the 160-165lbs range and I don't know why.

 

[jansherman]

I think the key to your lack of results lies with your statement that you eat clean 85% of the time. I've heard over and over than you can't out run, out lift, or out work a bad diet, and results are made in the kitchen. I always saw so-so results from my workouts, and they were intense. Then, when I started eating 99% clean the results started happening. Some people can eat less than clean, work out hard, and see results. But I think most of us aren't that lucky - in order for us to see results from our hard work we have to be extra careful of what goes in our mouths. Check out eatcleandiet.com. It's what got me on the right track.

I would bet that if you make the effort to eat squeaky clean for 1 month, you'll start to see those results.

 

[millalyte86]

I think the key to your lack of results lies with your statement that you eat clean 85% of the time. I've heard over and over than you can't out run, out lift, or out work a bad diet, and results are made in the kitchen. I always saw so-so results from my workouts, and they were intense. Then, when I started eating 99% clean the results started happening. Some people can eat less than clean, work out hard, and see results. But I think most of us aren't that lucky - in order for us to see results from our hard work we have to be extra careful of what goes in our mouths. Check out eatcleandiet.com. It's what got me on the right track.

I would bet that if you make the effort to eat squeaky clean for 1 month, you'll start to see those results.

I know I do agree with you. But the other 15% of the time its not like I eat bad. I just have some snacks like 94% fat-free popcorn, pretzels (which I try to keep whole-grain), frozen yogurt or fat-free/reduced fat ice cream, or cereal like life or honey nut cherrios. Thats where the other 15% is. And I only eat that stuff maybe 3 times a week. And even on those days where I do have one of those snacks I eat clean the rest of the day. My boyfriend gets so frustrated with me because whenever we go out to eat or order food I always get salmon and veggies or a salad with grilled chicken lol. I'm really good about eating clean. And it sucks that those very few times I treat myself it derails all my efforts.

 

[fit44]

I agree with Jan.
Once I reach a certain weight, I can't make any more progress unless I eat clean 99% allowing for teeny tiny cheats here and there. I'm getting ready for a beach vacation in 10 weeks and I've completely eliminated the cheats. Fruit is my candy now

 

[Pearlstrand]

I think the key to your lack of results lies with your statement that you eat clean 85% of the time. I've heard over and over than you can't out run, out lift, or out work a bad diet, and results are made in the kitchen. I always saw so-so results from my workouts, and they were intense. Then, when I started eating 99% clean the results started happening. Some people can eat less than clean, work out hard, and see results. But I think most of us aren't that lucky - in order for us to see results from our hard work we have to be extra careful of what goes in our mouths. Check out eatcleandiet.com. It's what got me on the right track.

I would bet that if you make the effort to eat squeaky clean for 1 month, you'll start to see those results.

Jan, you are so right! I am in the same boat -- good for most of the month, but when PMS rolls around, I seem to undo all of my hard work in one week! The cravings are awful -- they take over my life and my diet.

I know I'd be a leaner person if I could find a way to outsmart my hormones!

(Advice, anybody?)

 

[wudnit]

Sometimes

If you track your food you will actually find you need to eat more. I know a few people (NOT ME!!!) that this has happened to.

Just a thought.

m

 

[millalyte86]

Jan, you are so right! I am in the same boat -- good for most of the month, but when PMS rolls around, I seem to undo all of my hard work in one week! The cravings are awful -- they take over my life and my diet.

I know I'd be a leaner person if I could find a way to outsmart my hormones!

(Advice, anybody?)

Oh my god... I so hear you! That is when most of the snacking happens. Even though the aren't necessarily "bad" snacks, too much snacking is still too much snacking. I really have a hard time with only eating when I'm hungry around TOM. i would love to hear some suggestions as well!

 

[cakebaker]

More cardio maybe?

Hey guys,
I'm feeling very discouraged. I workout about 5 or 6 days a week and eat about 85% clean and track my calories. I just can't seem to change my body to how I would like it to be. I am 5'7, 165 lbs. with broad shoulders and a large frame. I'm strong and have a lot of muscle. I would like to get down to 150 lbs. while maintaining my muscle but just losing the fat thats on top. I have tried a lot of things and my body seems to always start to respond at first but then plateaus completely. I was doing a rotation like this for a while...
Sun-total body (Muscle Endurance)
Mon- Cardio (running or Imax III)
Tues- Leg workout (Legs and Glutes)
Wed- Cardio (a mix of the high intensity cardio from KPC and the combos followed by the blast challenge from KM)
Thurs- OFF
Fri- Total Body (MIS)
Sat- Cardio (running)

After the first week I could start seeing results but then I quickly stopped and I stopped progressing. I don't know why. I have also tried rotations with more strength and less cardio and the same happened with those as well. Does anyone have any suggestions of type of rotations or rotations cathe or fitnessfreak (debbie) have already created that would be beneficial for me? Thank you so much!

Lauren

I'm one of those people who needs to do 5 days a week of cardio to keep my weight where I want it. You may want to do 5 days of intense cardio for at least 40 minutes per session & do just 2 days of total body strength training. If you make one of your cardio workouts a spinning session, you will be making up for your leg workout, believe me! You could also do strength training split routines with your cardio - 2 upper body & 2 lower body.

Also, I gotta agree with those who say that diet is hugely important for weight control. Been there, tried it all, so I speak from experience.

 

[millalyte86]

If you track your food you will actually find you need to eat more. I know a few people (NOT ME!!!) that this has happened to.

Just a thought.

m

This may be the main problem. When I track my calories I ALWAYS end up at least 200- 300 calories short of what I should be eating to lose weight. Any nutritionist or dietitian I've ever talked to says i should be eating around 1800 calories. But even when I try to eat a lot and supplement with protein powder to up the calories in my meals, I usually can only get up to about 1600 calories. And when I don't try I usually only hit about 1400-1500 calories.

There were times that I have eaten the 1800 I should for a few days. But I start to feel like I am gaining weight so i drop back down. I don't know what I should do..

 

[cakebaker]

More cardio maybe?

Hey guys,
I'm feeling very discouraged. I workout about 5 or 6 days a week and eat about 85% clean and track my calories. I just can't seem to change my body to how I would like it to be. I am 5'7, 165 lbs. with broad shoulders and a large frame. I'm strong and have a lot of muscle. I would like to get down to 150 lbs. while maintaining my muscle but just losing the fat thats on top. I have tried a lot of things and my body seems to always start to respond at first but then plateaus completely. I was doing a rotation like this for a while...
Sun-total body (Muscle Endurance)
Mon- Cardio (running or Imax III)
Tues- Leg workout (Legs and Glutes)
Wed- Cardio (a mix of the high intensity cardio from KPC and the combos followed by the blast challenge from KM)
Thurs- OFF
Fri- Total Body (MIS)
Sat- Cardio (running)

After the first week I could start seeing results but then I quickly stopped and I stopped progressing. I don't know why. I have also tried rotations with more strength and less cardio and the same happened with those as well. Does anyone have any suggestions of type of rotations or rotations cathe or fitnessfreak (debbie) have already created that would be beneficial for me? Thank you so much!

Lauren

I'm one of those people who needs to do 5 days a week of cardio to keep my weight where I want it. You may want to do 5 days of intense cardio for at least 40 minutes per session & do just 2 days of total body strength training. If you make one of your cardio workouts a spinning session, you will be making up for your leg workout, believe me! You could also do strength training split routines with your cardio - 2 upper body & 2 lower body.

Also, I gotta agree with those who say that diet is hugely important for weight control. Been there, tried it all, so I speak from experience.

 

[nightowl81]

I know I do agree with you. But the other 15% of the time its not like I eat bad. I just have some snacks like 94% fat-free popcorn, pretzels (which I try to keep whole-grain), frozen yogurt or fat-free/reduced fat ice cream, or cereal like life or honey nut cherrios. Thats where the other 15% is. And I only eat that stuff maybe 3 times a week. And even on those days where I do have one of those snacks I eat clean the rest of the day. My boyfriend gets so frustrated with me because whenever we go out to eat or order food I always get salmon and veggies or a salad with grilled chicken lol. I'm really good about eating clean. And it sucks that those very few times I treat myself it derails all my efforts.

I have to agree with it's all diet and how much we eat, and also eating good foods. I think things like popcorn, cereals, sugary foods (they are junk food too, you know?) make some of us hold on to weight more. They say you can lose weight on 1500 calories of pizza, chips, M&Ms and can lose weight on 1500calories of vegetables, salads, brown rice, and chicken, but really I think the healthier diet will let your body burn off the fat more. How often is the 15%? If it's a couple days a week and you aren't watching the portions, that could be setting you back. Some people can probably get away with eating more junk, I think others can't.


Also hard cardio a few days a week and make sure your weight training workouts are challenging too (you can burn alot of calories weight training).

 

[Sunshine1528]

Have you tried more protein and fewer carbs?

At 48 my metabolism went upside down and I have to watch the carbs - even if they are veggies ! Forget the bread, rice, popcorn, cereal. I gain a pound in a day if I eat one serving !

And carbs after a cardio session seem to be OK - perhaps some of these types of things will help.

Have you also tried going that 99% clean for a few days in a row? Then have one portion of your "cheat" (make it pretty healthy), and go back to your clean. Try it for a week. It may make a difference.

 

[SirenSongWoman]

Since I started Precision Nutrition I've been sort-of/kind-of following The 10 Rules (one of which is you get to eat UNclean 10% of the time) and, until I went hog wild on an over-the-top pizza binge 2 nights ago (I'm back on track now) I was weighing in at 1 pound less every morning. What did I change? In addition to everything I was already doing (the exercise, the cooking at home and packing my lunch and snacks...) I did this:

1) Made sure I got a lot of water (so the daily number on the scale wouldn't reflect that my body was holding onto every drop)
2) Began eating DOUBLE servings of frozen vegetables first, at every feeding opportunity (about 6 times per day... boring but healthy, leaves you little room for much else, fills you up and kills cravings...)
3) Trying to get 20-30 grams of protein at every feeding opportunity (harder than it sounds)
4) Aside from veggies, the only carbs I get are after working out, WHENEVER that is. If I work out in the morning (cardio or weight training, I don't care) I get carbs... If I work out again in the evening (which keeps my metabolism super-reved), yippiee, I get MORE carbs.
5) Every day I pack in my lunch bag an emergency kit containing several carb-containing protein bars, 2 mini-Reese cups and 2 Dove Dark minis. I rarely partake because doing so breaks the rules AND after I eat my veggies (again!) I tend to lose the craving. Still, what I bring along is a lot better than the dangerous stuff in the vending machines and I view this as a safety measure. I mean, the vending machine Reese package with 2 or 3 BIG cups and Lord knows how many calories vs. the two minis (each with 45 calories) that will do me just fine? It's a no-brainer.

These steps have made all the difference. I got from 224lbs down to 184lbs before taking these measures. But I was stuck there for 6 months. Before my little pizza binge Monday night I finally cracked 169lbs, for the first time in 18 years so I know this is working very well. I highly recommend giving this a try. Just know you'll go through A LOT of vegetables so keep a sharp eye on your grocery store circulars! Good luck.

 

[Snitker]

For me it's all about calories! I have to be accountable for everything or I won't see results like I want either. If it is anything that you are swallowing that has a calorie write it down whether it comes from liquids, pills, gum, or whatever. If you are 100% consistant you will always get results. Nobody ever wants to hear this 'cause if you're like me, you love exercising, but nobody better take away the ice cream! Tee Hee.

 

[Havingfun]

weight

Hi,

My husband had been working out pretty religiously for the last 2 years and still could not lose the last 15 lbs. He always refused to listen to what I told him about his diet. Calorie wise, he was not consuming anywhere close to what you would have thought he would need because he also has a job where he is working physically for most of the day. Finally, last fall he started to listen and gave up the 2-4 peanut butter and jelly sandwiches, plus his coveted ice tea with sugar, and instead is eating whole grain cereals, NO sugar, and more fruits and vegetables. In about 6 weeks he lost the 15lbs that just wouldn't budge. He said just the other day that he's pretty sure it was the sugar.

He does not have cheat days. He was addicted to sugar and since he finally went through the withdrawal stages he has not gone back. I think cheat days are really a misnomer. In the long run, if your goal is to lose weight and gain a more healthy body composition, then who are you really cheating when you make and eat poor food choices?

Also, in order to really make gains I think that you have to be brutally honest with yourself regarding the quality of your workouts too. It's one thing to workout every day, but it is yet another to really give it your all almost every day to attain physical gains. Setting performance goals has helped me to give my workouts 100%. Once I reach a certain goal, then I go on a maintenance program for a couple of weeks to give my mind and body a break and don't necessarilly worry about the intensity of my effort.

Tracy