I've been working out for about 3 months now, and though I've seen good gains in my strength I'm not loosing body fat the way I would like. It's been quite some time since I've worked out seriously before this, but I've been very diligent over the last three months and I've kept my diet very clean. Lot's of cottage cheese, grilled chicken, apples, popcorn as a snack with no butter, oat meal for breakfast and things of that nature. I am averaging about 4 to 6 egg whites a day, and I have all but given up soda for water, I maybe have 1 soda a week.
Over the 3 months I've been working out 5 days a week, using the elliptical machine to burn 500 calories (at least). On heavy cardio days I will do 750 to 1000 calories on the elliptical machine and some else to switch things up.
I'm lifting not really for size but for strength, 4 days a week:
Chest and Back on Monday
Legs and shoulders on Tuesday
Wed Heavy cardo
Thurs Chest and Back
And Friday or Sat I'll hit legs and shoulders again
I know that I've been putting on muscle mass, many people have said they notice my chest and arms are getting a lot bigger, but I'm only down 6 to 8 lbs of actual weight. I've struggled with weight my whole life, because growing up I was never taught about healthy eating, as a kid I mostly ate Mac and Cheese, hot dogs, and other crap like that, so I was always over weight.
I've been eating about the following, (my roommate who is a personal trainer says to give my self a cheat meal so once a week I'll take a meat and eat whatever I want) usually a bunch of prim rib or something like that yummmmmmmm.
Wake up: Go work out, after my work out 1 Apple and Peanut butter (organic) and or 4 Egg whites.
Morning Snack: (Two hours later) I eat a protein bar.
Lunch: Grilled chicken meal from a Mexican place I love (450 calories, 39 grams or protein and 27 grams of fiber, about 18g or fat) No sour cream or cheese, the meal consists of grilled chicken, black beans, corn, tomatoes, bell peppers, and rice.
Mid day snack: 1% cottage cheese (2x servings), and 100 calorie serving of popcorn, 1 or 2 more egg whites.
Dinner: Usually I have some sort of salad with chicken breast, very minimal dressing.
If I follow this I'm never really hungry through out the day, and I have energy for my work outs. I know I'm working hard in the gym, when I leave I'm soaked in sweat from head to toe. Even when I lift I try to move quickly between exercises so I can keep my heart rate up.
I just don't know what else to do. I'm thinking about trying to go to the gym a second time in the day to add more cardio. Again on days if I'm not busy I try to up my cardio to 1000 calories. As I've gotten older I realize how much my weight has affected me. I've never considered my self fat but I've also never been HAPPY with the way I look, and I see how that effects my social life and confidence with women.
So I'm basically thinking of going on an almost all liquid protein shake diet, I don't know how else to get the results I'm looking for. = ( I just ordered two bottles of the new HOT-ROX in hopes that will help my fat loss.
Can any one help me please?