Can't Lose Weight! - Page 2 - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training & Nutrition Training and Nutrition are essential in becoming a top notch mixed martial artist. Discuss with other fighters how to get and stay in top shape!

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Old 11-05-2010, 08:03 PM   #11 (permalink)
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Originally Posted by TUF-FKR View Post
Wow, thats pretty extensive training. IT must be your diet. Females struggle a little bit more losing fat. Here is a tip. Losing Fat/weight is about 85% Diet, 15% excersize.

I can drop 50lbs in 6 weeks by cutting down to 1500-1800 calorie intake a day. And adding the treadmill to the end of my workout (5 days a week, 45 minute workout, 1 mile running).

Diet, Diet, Diet... Most people think they eat clean but really arent taking to the required level to drop weight, just maintain their weight.

I eat the same thing every day, eeevery day.. Just so I dont have to constantly wonder how many calories are in what. If you are consuming 2000 calories a day, especially a female, your not going to lose the weight.

Not only that, but you have to do it CONSISTENTLY for 3 months straight before you will notice, or your body finally realizes what your trying to do. Then the weight will start dropping FAST.

If you can help me out by listing your:

Age: (it will help determine your difficulty, I understand if you dont want to)
Daily calorie intake average:
list your diet, DONT LIE:
Do you drink soda?:

Your training regime is GREAT! You just need to take your diet more serious and you will drop the 22lbs in about 2 months.

I eat:
2 cups coffee, fat free creamer, 1 splenda
I take diet pills MHP anadrox (4 capsules)
Vegetable egg white omelette with salsa, 1/4 avocado for breakfast

11am BSN No Xplode NT Creatine NO 1 packet
I take diet pills MHP anadrox (4 capsules)

GYM 11:30am to 12:30pm
IMMEDIATLEY drink a protein shake (Casine,Egg, Whey Mixture)260 calories
Oh Yeah protein bar 370 calories

3pm piece of fruit (apple, banana, or orange)

6:30pm
Large salad with 1 chicken breast, feta cheese, almonds, brocolli, onions, tomatos, 1/4 Avocado, Bernsteins Italian Dressing.

8:30pm SOMETIMES if im hungry I will drink a Casine/Whey protein shake before bed.

I found what works for me, and something I enjoy eating every day. Everyone is different. I used to eat a chicken breast or salmon every day.. I dont think I will ever eat another piece of salmon in my life.

Post up your daily diet and we can help. Cut out the soda completely, no fast food, no fruit juice (unless its diet), no gatorade, no muscle milk, no flavored coffee creamer, no dessert, no bread, no pasta/rice after lunch. Some people may give me a hard time or try to argue this, its a bit extreme, but this is for people that have a hard time losing weight. It will work.

Also consider supplimenting Your EFA's (essential Fatty Acids), your body needs fat, so if you start cutting out all the fat in your diet your body will hold on to the fat that is in your body. So you need to overload it with GOOD Fat. EFA's, Fish oil, Flax Oil, sunflower oil, all your Omega 3, 6, 9. I just take fish oil capsules when I remember. But im at my target weight so I am just in maintainance mode now.

Dont worry about your training, that is plenty, it must be your diet is not as clean as you think.

thank you for your reply.

ok. I am a 25 year old female. I will turn 26 in Feb.
I seldom drink soda, unless it is Coke Zero and only if it is a part of my cheat meal (my nutritionist encourages me to have 1 cheat meal a week where I have a prohibited food...)

My Standard Diet:
each meal also includes 1 multi vitamin and 3 fish oil tablets.
everything I eat and cook myself is certified organic produce (so no nasties!)
breakfast - either 2 hard boiled eggs or a bowl of oats made with water.
Mid morning - 50g mixed nuts and 2 hard boiled eggs if I haven't eaten eggs for breakfast. I usually have a cup of tea in the morning.
Lunch - baked chicken breast and vegies (brocolli and asparagus usually) OR Lean Beef Chilli with lean beef, chilli, kidney beans and garlic.
Afternoon snack - piece of fruit - usually a pear, green apple or banana
Dinner - A few different things - lamb backstrap with mushrooms, or lean steak with mushrooms, or chicken breast with vegetables, or baked white fish.
If I'm still hungry after dinner, half an avacado.

I don't drink flavoured milk or drinks - no red bull or gatarade of any kind. I drink a few litres of water a day. if I have coffee, I drink black coffee, no sugar, and only 1 a day.

if i am starving, I will have an organic rye bread roll with peanut butter in the morning.

My cheat meal is usually a beer and handful of chips on Friday afternoon at work (we do Friday beer and chips at my office)

Thanks so much for all your help. I'm really buckling down on my diet even harder, but I struggle because I am hungry all the time.

I have recently stopped protein shakes - my boxing trainer wants me to 'shock' my system. I was having up to 3 98% a day...
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Old 11-05-2010, 08:08 PM   #12 (permalink)
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diet diet diet diet diet. it takes an insane amount of time to burn off calories through exercise.
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Old 11-05-2010, 08:11 PM   #13 (permalink)
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when I get the time to write a long post I will, right now I have to leave but I will say this, HIIT training IS the best way to burn fat, google it.

Try doing it on a bike, 5 min warm up and then set to a decent resistance, then go ALL OUT for 30 seconds, then go very slow for 30 seconds, repeat this about 8 times, it will make you sweat !
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Old 11-05-2010, 08:14 PM   #14 (permalink)
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when I get the time to write a long post I will, right now I have to leave but I will say this, HIIT training IS the best way to burn fat, google it.

Try doing it on a bike, 5 min warm up and then set to a decent resistance, then go ALL OUT for 30 seconds, then go very slow for 30 seconds, repeat this about 8 times, it will make you sweat !
Hey.... Thanks so much. I'm looking forward to your reply.
I've just posted my diet too if that helps.

oh and, a large part of my training is HIIT... at least 5 of my sessions a week are HIIT

Thank you!
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Old 11-05-2010, 08:19 PM   #15 (permalink)
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you should be noting portion sizes, since even the most healthy diet (and your diet looks great in terms of nutrition) won't allow for fat loss unless the portions are sized so that you have a negative net calorie intake. A little digital scale can be bought for $20 (US) or so, you can use that to weigh the portions and adjust them as needed.
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Old 11-05-2010, 09:17 PM   #16 (permalink)
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Both your training and diet seem great to me. You could try counting your calorie intake in case you eat a lot more than you realize. But other than that I can't find any other explanation than your insulin resistance.

I believe chromium and alpha lipoic acid (ALA) which are common supplements might improve insulin sensitivity a little. Btw, do you store your fat mostly around the waist or the hip/leg area?
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Old 11-05-2010, 10:09 PM   #17 (permalink)
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Both your training and diet seem great to me. You could try counting your calorie intake in case you eat a lot more than you realize. But other than that I can't find any other explanation than your insulin resistance.

I believe chromium and alpha lipoic acid (ALA) which are common supplements might improve insulin sensitivity a little. Btw, do you store your fat mostly around the waist or the hip/leg area?
Hi. thanks for that.

i store fat in my hip and leg area and a little under the top half of my arms - the rest of me is muscle
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Old 11-05-2010, 10:17 PM   #18 (permalink)
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you should be noting portion sizes, since even the most healthy diet (and your diet looks great in terms of nutrition) won't allow for fat loss unless the portions are sized so that you have a negative net calorie intake. A little digital scale can be bought for $20 (US) or so, you can use that to weigh the portions and adjust them as needed.
I understand. thank you

My biggest problem is I'm ever only eating enough to not feel hungry. On training days I am hungry all the time. But days like today (it's Saturday here in OZ) I've taken a rest day and haven't eaten for 6 hours...
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Old 11-06-2010, 03:48 AM   #19 (permalink)
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Yes, im scratching my head a little bit also.. Everything looks good, real clean, totally understandable about the cheat meal, (make sure its only a cheat MEAL and not a cheat DAY). But like someone else said above, calorie intake is super important, even if its good food, if your trying to lose fat/weight, the calorie intake should be the same or less than the calorie count you are burning in a day.

I really dont agree with the cutting out the protein shakes. I used shakes to replace meals though. (only when cutting weight).

Dymatize makes a GREAT MRP (meal replacement Pack). They come in packets, great flavors, 260 calories. Mixed whey with Casine protien. I took that for 6 months straight for lunch.

Again, count your calories, keep it below 1800 a day. IM really at a loss though, everything looks good on paper. I would also focus on direct training on the areas that you are concerned with. Like lunges, squats. High reps, low weights.

Im 36, so I HAVE to constantly watch my intake, even though I workout 6 days a week. I barely excersized in my 20's and always had a decent figure. Now I look at ice cream in the freezer and gain 2lbs.

BTW, throw out the yolk in the hard boiled eggs you are eating.. Are you diabetic maybe? Have you ever been tested?
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Old 11-06-2010, 04:13 AM   #20 (permalink)
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@ TUF FKR.

Thanks for replying again.

I've been tested for diabetes, and have been told I'm well in the clear.

I think Dymatize might be an American thing... I'm in Australia so our supplements are a bit different.

I have some estrogen dominance which I think may be the cause, but I have no idea how to treat it... I'm hoping if I stick with it, i'll be at my fight weight come July...

I have a few months so I will keep persisting!

Thanks again!
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