T Nation

Bummed...Need Encouragement!


Alright ya'll.... I'm getting bummed out here and I need someone to tell me what the deal is.

I've been eating clean and focused on working out hard the past couple of months but I really don't feel like I'm seeing anything from it. I've started Waterbury's 10x3 For Fat Loss but before that I'd started ABBH1 before being advised by him to switch. Before that I was doing typical "walk around the gym" lifting. My typical days nutrition looks like this:

2 HOT-ROX caps
2 M-7 caps

Meal 1:
1/2 cup oatmeal
2 scoops Metabolic Drive
1/2 cup blueberries
2 fish oil caps
1 liter water

Meal 2:
shake w/ milled flax (2 scoops of Metabolic Drive)
2 fish oil caps

Meal 3:
2.5 scoops Surge

Meal 4:
1 grilled chicken breast
1 cup mixed veggies
2 fish oil caps

2 HOT-ROX caps
2 M-7 caps

Meal 5:
1 salmon fillet
1 cup mixed veggies
2 fish oil caps

Anyway... I realize that changing your physique isn't an overnight deal, but I'm really start getting discouraged when I dont' feel like I'm seeing any change in the mirror or on the scale (I don't use the scale much).

My goals are to get down to 185 lbs. from my current 215 lbs. I don't really care too much about being huge, I just want to look and be fit.

Any suggestions on how some of you other folks stay motivated through times of what seems like non-progress?



Are you doing any energy system's work?


i know you are just getting started so this wouldn't help you much. after dieting for about a year i quit looking at the scale. i just busted it out today and have lost an additional 7 pounds in the past month, and my lifts are higher than they've ever been.

keep lifting, doing cardio, and following Berardi's 7 Habits. if you actually do this and don't cheat yourself, you'll see progress.


What kind of work out are you doing ?.


How long have you been working out or eating a high protein diet?

Adding either one to your lifestyle is likely to put on some muscle. Don't trust the scale.

Get a tape measure and use it to get the size of largest part of your stomach. If that slowly shrinks, you are going in the right direction no matter what the damned scale size. These are cheap cheap as well.

Changes in how your clothes fit and the mirror are other tools.

[ed. move the cheap cheap where it makes sense]


That's the thing, I'm not really just getting started. I dont' look at the scale that often really, but when I do it doesn't seem to have moved.


I dont' really look at the scale that often but I know what you mean. The problem is that I've been busting my ass in the gym and eating good except for the once a week cheat meal and I'm not seeing much change. I'm sure I just need to give it more time.



10x3 For Fat Loss by Chad Waterbury. Do a search on this site, you'll find the article.


Not to nitpick, but a couple of things that stand out-
I don't feel...
It doesn't seem to move much...

These are very subjective statements. I don't feel any different than I ever have. I'm 27 lbs. heavier than I was a few years ago, and my total on the big three lifts is up a few hundred pounds, but I don't feel any different.

The scale never seems to move much. I know that you are trying to move it in the opposite direction, but the concept is the same. Our idea of "much" is subject to our perception, and tainted by expectations.

Hang in there. It has only been a couple of months. Persevere. Think long term, but act in the moment.


Don't look at the mirror or scale for two week intervals. This will rid your brain of the obssession of your looks. Instead focus on what you're doing and put all mental effort into your training. Eliminate refined carbs and get your sleep. You will see change, you just have to be patient and keep a positive outlook.


Track your progress:

  • Take pictures of yourself at regular intervals

  • Log releveant measurements (in your case body weight, body fat percentage, fat mass, and fat-free mass)

If you're doing things right, you will definitely see a long term trend. If you aren't, then change your plan (only one thing at a time!) until you see progress.


Also..your not really eating that much...


Now THAT'S some advice. Couldn't have said it any better myself.

As for your question: you're doing everything right nutrition wise, so the only advice I can offer is adding in (gasp!) some cardiovascular work. Most of us "heavy-set" guys need it to get lean. "Cardio" can mean a lot of different things so be creative and enjoy it! Some techniques I've used successfully in the past:

Outside the gym:
1. Walking to the grocery store (and carrying the groceries back)
2. Long walks through public places
3. Cycling
4. Intramural sports
5. Taking the long way to the water fountain and bathroom at work (and hoping that extra motion adds up over time)
6. Calisthenic circuits (i.e. picking ten bodyweight exercises and doing three giant sets of one minute each with no rest; one minute break; repeat twice)
7. Swimming
8. Joined a raquetball league
9. Timed distance running
10. Pickup basketball
11. Jumping rope

In the gym:
1. Cardio machine hopping (i.e. pick four machines, do ten minutes on each)
2. Full-body resistance circuits with light weights
3. Barbell complexes for reps with minimal rest periods
4. Tabata
5. 20min of any machine cardio after lifting

Your nutrition is on target, now GET MOVING! Good luck bro.


Hey buddy, I know why you aren't losing the weight. Your diet looks fine and the program was penned by a T-Nation's best.

The problem is your attitude towards getting fit! You gotta have fun man. If you're not having fun, change what you're doing in the gym. I used to beat myself up because I wasn't massive 5 minutes after a half-assed workout.

Once I got over the fact that I didn't have the genetics of a freak, guess what happened. My strength shot up, I got leaner, I was having fun.

Your mind can be your best friend or your worst enemy. What is it going to be for you?


Hell yeah! Great advice, JeffK. I got another one for you that is so simple, it's stupid.

Whenever you walk, walk as fast as you can. Take powerful steps and really squeeze your glutes, hams, quads, calves with every step.

But, for the love of God, don't walk like a 'powerwalker.'


Jeff -

Thanks for the sound advice bro. Actually I do what I think is a ton of cardio. I do 45 mins. of running, biking or elliptical machine 3 to 4 times a week. Also, I'm training for a Triathlon in May. My first one was in Sept. of '05. So I don't think I need to do more cardio but I could be wrong.

I'll take the things your said into consideration though. Thanks again.


I agree with you that my attitude can suck quite a bit if I'm not careful.


Definately sounds like enough "movement" or cardio or energy systems work or whatever the latest buzz word is...

Maybe you just need to give it a little more time and be patient? I definately wouldn't decrease your cals any further.

Have you ever mapped your morning body temperature? With a case as frustrating as yours I would consider systemic metabolic suppression as a contributor.

Also, this is important...do you suffer from any obstructive sleep disorders (like sleep apnea)? Heavy snoring? I'll explain the significance if you do...it has serious implications on your lipolytic abilities.

Ever tried an estrogen blocker?


Cheer Up Hog and stick with it. You are making progress. You can't help but be making progress. It will start to show soon!!



Hey, AG... You never told me if you got those pictures I sent you or not. Let me know.