Cutting's a nightmare - need some general guidance

[Duncan06]

Its been a while since I've been here, once again I need that never seems to end...

I've been yo-yo dieting for the past year. When I first started I was about 173lbs. It's now almost a year later and I'm 165lbs, pretty close to how I started. I'm 17 years old, my body fat is 18% on an Accufitness caliper (could be my newbie measuring skills with the caliper) and 24% on InfraRed . I've basically made no loss over the past year.

About a month ago I made 2 diet plans, calorie counted and all, with ratios of 50% carb, 30% protein, 20% fat. They seem good in a way but only 5 days into the schedule I f*** out and call it quits (theres's always an excuse). This has happened COUNTLESS times (I think I speak for most overweight people when I say this). And the diet isnt even half bad, as you can see I've thrown in stuff like chicken breast + mayo pita breads. This probably comes from a lifetime of eating crap. I cannot shovel down 100g of oats or salmon steaks/green beans (wow its awful).

I'm the type of person that works well on motivation like loss. If i don't lose much/anything in a week I get all annoyed and quit. A while ago I followed a fairly low carb diet, I did cardio 5 times a week (no weights) and saw a large drop on the scale. Of course this was before I knew about the need of doing weights to avoid muscle loss and keeping carbs higher to avoid the dreaded starvation-mode, but I saw the loss so I was happy. I know what I need to do to get success but I just don't do it

Clearly I need to change my mindset, but goal setting and the rest just doesn't seem to cut it. As much psyching myself up as I try to do it doesn't help.

I need some desperate help so I can actually make some loss/gains in a fairly short amount of time without wasting it like a have in the past.

Sorry for the long post

[.V.]

Change those percentages around a little. Something like 40% fat, 40% protein, 20% carbs. It works, it really does. This will get you close - Calculate your LBM then do this:

Protein = LBM X 1.5
Fat = LBM X .5
Carbs = LBM x 1

Eat this many grams of each every day, spread it over about 6 or so meals if you can. Center your carbs around your workouts.

And most importantly BE CONSISTANT DON'T BE GIVING UP AFTER A FEW WEEKS.

Sorry, but you've got to do it yourself, if you don't get dedicated and get in the gym - and stay there, it just isn't going to happen.

Try making an online journal here, post in it every day, hold yourself accountable to workout every day. We'll happily get on your a$$ if you start slacking.

[Lady C]

I agree on two points. Change the diet ratios around some to see what works better. Find a routine that keeps you consistant. I would try a routine that has cardio 5X per week, weights 3X per week.

When you get closer to your goal weight then you will have to change the diet and drop some cardio.

[Firehawk]

I don't think you should jump into a 3X a week weights with 5X's a week cardio. I think you should start off with the weights 3X's a week and 2 cardio sessions, and then slowly work your way up to doing more cardio so you don't go all out at first with nowhere left to go.

Also, I think you need to change your perspective on lifting. For me, it was building strength that really got me hooked, and pushing myself week in and week out. It is crucial that you enjoy what you are doing otherwise you will lose interest fast.

Just my opinion.

I also would not do a diet consisting of 50% carbs. It's way too high for fat loss. I am a believer in always keeping your protein high, and playing with the carb/fat intake to find out what works for you. I have done both and both have worked well for me. I did a 40% protein, 10% carb, and 40% fat diet which i did well on for awhile. But because i am predisposed to cholesterol going up (which it did), i went to a 40-50% protein, 30% carb, 20-30% fat intake diet and did good on that also.

I have lost over 100lbs combined in the last 2 yrs (first long weight loss was 74 lbs, and i gained about 30 back, now i've lost 30 again).

[Jay H]

Hi Duncan,

For what it's worth, my suggestion is, you might try changing your mindset.

Instead of allowing your level of motivation to be linked to your progress, just consciously decide that exercise and a good diet will forever and always be a part of your life, regardless if they seem to be having any effect on your body or not. If you approach your fitness activities from the psychological standpoint of a permanent lifestyle change and if you let go of the desires to weigh x lbs. or fit into a size x outfit, you're more likely to stick with it in the long run.

Whenever I'm feeling disappointed with a lack of results in the gym, I just tell myself, "Oh well. Exercise is 'the way I roll' now, so let's hit it!"

-J

[Duncan06]

thanks Jay_H I'll keep that it mind , seems a good idea for success