T Nation

Help Getting Lean


I am new to this forum but thought I may get some input here... I have been working out for over 12 years... However this last year I have really stepped it up in a dire attempt to get ripped and lean... I have attached my workout spreadsheet that shows Calories burned, time of workouts heart rates ect... I am currently burning between 8000-12,000 calories a week and my workouts consist of the following on a normal week.

2 Spinning classes a week
5 cross fit classes per week
2 20 minute rowing session per week
6 25-30 minute runs averaging 5.8 to 6.1 mph
Weight training 2-3 times per week doing circuit training guidelines with 4 sets of 8-15 reps increasing weight as I go..

Now here ins the problem... I have been keeping a spreadsheet which i attached... but I have yet to lose any significant weight and or even change my measurements significantly... in fact a couple of years ago I was at 24% body fat and according to a recent test that is up to 27% body fat...
Now your probably saying diet..... Wrong ... I eat a half a wine glass of 1 teaspoon of Yogurt, two teaspoons of Chia seeds, and a raisin Granola...
mid morning snack - Fruit/ banana
Lunch - salad to include some sort of protein
Dinner - Meat and vegetable...
all moderately portioned..

I am 48 years old and frankly tired... I am not giving up but I am extremely frustrated... am even exploring surgery to lose the mid section... but I really want to do it naturally..

if there are any doctors or specialist that would like to use me as a case study I am game... this is crazy... I work out more than some professional athletes.. and i am definitely not seeing the results I should be..




Good call.


What do your total daily calories calculate out to? total grams of protein? carbs? fat?


TRT is not the answer to every 'old man' problem. OP...if you wake up w/'morning wood' TRT will make little if any difference for bodycomp.
FTR.....my 50th birthday is tomorrow.


Consider asking the mods to move this post to the Over 35 forum. Lots of nice folk over there in a similar situation as you, and they're more likely to see this if it's in that subforum.


I have morning OAK. Is this strange?



And it wouldn't hurt to get labs done. That's a hell of. Lot of activity and high activity is known to fuck with hormone levels


Couple of quick answers... I have tried Test and injected it weekly... but had no considerable change... albeit when the doctor tested my levels having been on it for 6 months my level was just over 1200.... and she got nervous... although I had no issues..

As for diet... I do not count calories , grams ect... I try to eat healthfully and at a level I can sustain even if I dont work out.... otherwise it is my experience I could never maintain that level of eating ... hence the rigourous workouts.. that I can control and generally when I am done my clothes are soaked... and I driping wet...
Also it seems my spreadsheet did not upload... here is an sample of the last three weeks.. keeping in mind I have been on this schedule for 36 weeks..

() = Minutes

 Date | Length of Workout | Calories | Avg Heart rate | Max Heart Rate | Activity

Sunday, June 23, 2013 2:35:39 1814 128 163 Cross Fit/Run(28)Weights
Monday, June 24, 2013 1:00:00 600 Weight Training / Run(28) noon Monday, June 24, 2013 2:30:00 1900 Spinning(80) Min / Elliptical(30)Min PM Estimated-No Watch
Tuesday, June 25, 2013 1:15:00 744 122 Weight Training / Run(25)
Wednesday, June 26, 2013 1:01:01 659 122 154 Rowing(20) / Running(27) Noon
Wednesday, June 26, 2013 1:47:16 1181 124 164 Cross Fit PM
Thursday, June 27, 2013 2:01:09 1451 129 170 Cross Fit / Run(28) AM
Friday, June 28, 2013 2:22:07 1354 116 189 Cross Fit / Run(26) AM
Friday, June 28, 2013 0:41:48 401 115 133 Weight Training PM
Saturday, June 29, 2013 0:33:49 405 129 149 Run(25)
Sunday, June 30, 2013 2:00:39 1524 133 156 Cross Fit/Run(25)/Weight Train
Monday, July 01, 2013 1:00:00 600 Rowing(20) / Running(27) est
Monday, July 01, 2013 2:24:53 1743 129 151 Spinning(80) Min / Elliptical(35)Min
Tuesday, July 02, 2013 1:00:43 598 117 142 Run(26)/Weight Training
Wednesday, July 03, 2013 2:13:38 1526 126 170 Spinning/Run(33)/Legs-Weight AM
Wednesday, July 03, 2013 1:44:40 1149 124 150 Cross Fit PM
Thursday, July 04, 2013 1:53:29 1112 117 153 Extreme Fit / Running(14) AM
Friday, July 05, 2013 2:06:21 1253 117 162 Cross Fit/Running(33) AM
Friday, July 05, 2013 1:39:08 1052 122 223 Cross Fit PM
Sunday, July 07, 2013 2:53:30 2052 128 159 Cross Fit/Run(27)/Weight Training
Monday, July 08, 2013 0:54:38 634 127 153 Rowing(20) / Running(27) noon
Monday, July 08, 2013 2:20:00 1691 126 153 Spinning(80)/elliptical(40) PM
Tuesday, July 09, 2013 0:15:30 390 101 134 Tread(side-Back -walk)/4sets Wght noon
Wednesday, July 10, 2013 1:57:13 1336 126 151 Spinning(80)/Running(26)/Pulls/Pushs AM


Problem one. Not tracking macros/calories. My advice start if you want progress as your plan is failing miserably


Is that a sample of a days meals? It looks awfully low for the amount of work being done. You need to track your macros.


Have you had your thyroid checked (TSH > 4)?

Mine went untreated for two years because I was a male under 60 who wasn't gaining weight. I was cranking up the exercise to compensate for my metabolism slowing down. Basically when I exercised so that I felt warm, otherwise I was cold. I was burning very few calories while resting so I barely needed to eat to maintain weight. My TSH was 18.5 by the time the doctor thought to check it.


I didn't ask for an explanation of why you think you don't need to count calories or calculate macros. The obvious fact is that your methods are not working; whatever you think you have learned from your experience seems to cause more harm than good. I suspect; but don't have enough information to be certain; that your combination of low/deficit daily calories and the accumulative effect of all the condition work has created a serious problem.
Start by dismissing what you think you know; that is how you got where you are; and calculate your daily calories and macros.


X 2 ....

I fought counting calories for the longest time - and had a terrible time trying to cut. When I finally "gave in" it worked like magic. I also found I was SERIOUSLY overestimating my protein by just eyeballing it and not measuring / weighing portions. If you eat 5 times per day and are 10 -15 grams off the protein you think you are getting at each meal, it adds up to a pretty good deficit

FWIW I'm also a reformed crossfitter, and I consider that 2 years of my life almost completely wasted from a training perspective. I put forth max effort into every workout during that time, and at the end I was just skinny fat. It's a loser man .... Cut that crap out, tighten up your diet, and get on a progressive strength program.

Anyone who looks good from crossfit looked good before they found crossfit - probably even better


THIS. OP, read this post again and listen to his advice.


Hang on, you are doing, on average two cardio or cardio like sessions a day in addition to your weight training on what looks to be a fairly low calorie diet? How big are you?

How long have you been doing that?


My weight flucuates between 225 and 232... I am 5'11" and my main source of grief is my middle section... I am actually seeing weight loss... but in my face of all places...
My testosterone level is at 435.00
and TSH - 1.650
I am 48y.o.
and yes I work out just like that... and have been on that schedule for about 36 weeks... before that i was working out about 4-5 times a week with no results at all..

So I stepped up my routine in an effort to get the results I wanted... unfortunately... to no avail... at least not what i think I should be seeing...
I do believe I am gaining some muscle mass... but I really should be in extremely good physical condition given my routine..

Thanks for posting..


Lame training and diet approach = lame results.

Quit fooling yourself, start a proper training program and start counting your macros.


Your metabolism is absolutely tanked, look up some of Layne Norton's videos on metabolic damage. Also, your posts indicate that you are focusing too much on how much effort you put into each workout and how you feel at the conclusion rather than towards the long term goal..what I mean by this is that anyone can design a workout that will "get your clothes soaked" as you put it, but does that mean that you are making progress towards a long term goal? Also, your calculations on the amount of calories you are burning per week are likely way off; your body has no doubt acclimated to your activity level and you won't get nearly the same benefit that you used to from a body comp standpoint, as you are now noticing


Begin testosterone reduction therapy. It involves slow pitch softball and weekly visits to grandma.