Suggestions / Comments Appreciated..

Bigger Stronger Leaner Over 35 Lifter
1

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…

Below is an example of the last three weeks… but keep in mind i have been on this routine for the past 36 weeks…

()= Minutes

Sunday, June 23, 2013 2:35:39 1814 128 163 1:02:17 1:33:11 Cross Fit/Run(28)Weights
Monday, June 24, 2013 1:00:00 600 Weight Training / Run(28) noon Estimated-No Watch
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 0:40:36 0:28:36 Weight Training / Run(25)
Wednesday, June 26, 2013 1:01:01 659 122 154 0:24:47 0:36:03 Rowing(20) / Running(27) Noon
Wednesday, June 26, 2013 1:47:16 1181 124 164 0:49:38 0:57:28 Cross Fit PM
Thursday, June 27, 2013 2:01:09 1451 129 170 0:34:21 1:26:40 Cross Fit / Run(28) AM
Friday, June 28, 2013 2:22:07 1354 116 189 1:09:59 1:11:57 Cross Fit / Run(26) AM
Friday, June 28, 2013 0:41:48 401 115 133 0:27:21 0:14:18 Weight Training PM
Saturday, June 29, 2013 0:33:49 405 129 149 0:10:34 0:23:06 Run(25)
Sunday, June 30, 2013 2:00:39 1524 133 156 0:34:35 1:25:56 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 0:41:16 1:43:27 Spinning(80) Min / Elliptical(35)Min
Tuesday, July 02, 2013 1:00:43 598 117 142 0:36:40 0:23:43 Run(26)/Weight Training
Wednesday, July 03, 2013 2:13:38 1526 126 170 0:48:54 1:22:55 Spinning/Run(33)/Legs-Weight AM
Wednesday, July 03, 2013 1:44:40 1149 124 150 0:34:41 1:09:48 Cross Fit PM
Thursday, July 04, 2013 1:53:29 1112 117 153 1:01:51 0:50:06 Extreme Fit / Running(14) AM
Friday, July 05, 2013 2:06:21 1253 117 162 1:08:16 0:57:33 Cross Fit/Running(33) AM
Friday, July 05, 2013 1:39:08 1052 122 223 0:37:57 1:00:55 Cross Fit PM
Sunday, July 07, 2013 2:53:30 2052 128 159 1:01:59 1:51:20 Cross Fit/Run(27)/Weight Training
Monday, July 08, 2013 0:54:38 634 127 153 0:19:01 0:35:29 Rowing(20) / Running(27) noon
Monday, July 08, 2013 2:20:00 1691 126 153 0:44:02 1:43:42 Spinning(80)/elliptical(40) PM
Tuesday, July 09, 2013 0:15:30 390 101 134 0:40:56 0:04:15 Tread(side-Back -walk)/4sets Wght noon
Wednesday, July 10, 2013 1:57:13 1336 126 151 0:41:29 1:14:22 Spinning(80)/Running(26)/Pulls/Pushs AM

2

I can’t help you, but I know a man who can!

EYEDENTIST!!

Eyedentist where are ya?

3

you over doing it…

4

[quote]FarmerBrett wrote:
I can’t help you, but I know a man who can!

EYEDENTIST!!

Eyedentist where are ya?
[/quote]

You flatter me, sir.

5

ToNoAvail, it sounds like what you’re doing–ie, frequent/extensive cardio + circuit-style resistance training + ‘instinctive’ (for lack of a better term) eating–is not getting you where you want to be, physique-wise. My first question is, how wedded to these three things are you? In other words, are you ready/willing to consider changes to all three aspects of your (unsuccessful) regimen?

6

[quote]ToNoAvail
[/quote]

I posted this on your initial thread, but thought I’d retest in case you are just checking here now:

Have you had your thyroid checked (TSH)?

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 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.

Good luck!

7

Gentleman…
First and foremost, I will of course accept any advise… i am dedicated to making positive gains in physique and health…

That being said I have had blood work done… .I will list below testosterone levels and the four TSH results I recieved…

TSH - 1.650
T4 Total - 6.55
T4 Free - 0.96
T3 Free - 3.61

TEST - 435.00

Thanks

8

Okay you need to break down your workouts a little more understandable.

What CF workouts are you doing? Are you doing MetCons with light weight? What?

Your diet, what is your Macro break down?

Protein
Carbs
Fat

Any alcohol?

Any cheat meals?

My first glimpse is you are doing a shit ton of cardio and I understand the mentality on how it will make you lose the belly.

But that is not always the case.

9

Cross fit is probably the wrong term… We spend 70-90 minutes doing a variety of walk outs, mountain climbers, floor jacks, renegade rows, t-push-ups, 8-10lbs weights doing bicep, shoulder, tricep routines… generally 40 reps per routine, but doing mutliple sets to failure… in addition this is changed up daily… we use steps and do a shit ton of squats, lunges and incorporate weights into those sets… in addition we at teh end of class we generally do several sets of abdominal workouts to failure followed by about 10 minutes of stretching…

more like insanity on steriods…

Diet i do not keep track of, other than what i list below… I do not track calories, proteins ect… I just do small portions and try to stick to a diet that i know I can sustain long term…

here is a sample of what i eat
Breakfast - 1 Teaspoon of Greek Yogurt / 1 teaspoon of Chia Seeds/ 1/2 cup granola
Mid-morning snack - 1 banana sometimes will add a package of oatmeal before lunch
Lunch - today - blackened Tilapia / fresh steamed assorted vegetables
Dinner - Salmon Sashimi most likely… may have a beer or two this evening … but I only drink on Friday/saturday and even then it is minimal…

And I am burrning between 8000 and 12,000 calories per week… per my measuring equipment…

Thanks

10

Okay: and take this as a guy who has lifted since I was 12 years old in 7th grade and am now 40, done all types of lifting. Now just a gym rat ok. I currently lift at a CF gym that an ortho Dr friend of mine owns, my power rack is up there so I get free membership. I do probably 2-3 CF workouts a week along with other things. Look at my log in here to see. Now:

  1. Stop doing body weight and lightweight DB workouts. You are spinning your wheels.
  2. Increase your protein intake, I suggest shakes with low carb count
  3. Increase your good fat intake
  4. Start taking fish oil
  5. Drop the spin class
  6. Drop the rowing
  7. The running is fine, but I would suggest doing hill sprints if you have some. Or run in a parking garage.
  8. START doing real weight lifting, build your lean muscle mass if you want to drop BF
11

[quote]Derek542 wrote:

  1. Stop doing body weight and lightweight DB workouts. You are spinning your wheels.
  2. Increase your protein intake, I suggest shakes with low carb count
  3. Increase your good fat intake
  4. Start taking fish oil
  5. Drop the spin class
  6. Drop the rowing
  7. The running is fine, but I would suggest doing hill sprints if you have some. Or run in a parking garage.
  8. START doing real weight lifting, build your lean muscle mass if you want to drop BF
    [/quote]

This is great advice, you are falling for the more is better trap. Good luck - Scott

12

Agreed on the great step-by-step, easy to follow, right on the money advice from Derek.

Slight exaggeration, but by expending tremendous amounts of energy while ingesting a (relative to expenditure) minimal amount of calories, you have essentially “told” your body to go into starvation mode which is to hoard fat and lose the muscle first.

I saw your thread in the other forum as well, so I’ll be a dick and say this: you can either be a special snowflake and keep doing what you’re doing, or take the advice of people who know what they’re doing and have the results to prove it. I don’t want to sound sexist, but there are lots of cardio-crazed females out there with the exact same issue(s) you have.

13

[quote]punnyguy wrote:
Agreed on the great step-by-step, easy to follow, right on the money advice from Derek.

Slight exaggeration, but by expending tremendous amounts of energy while ingesting a (relative to expenditure) minimal amount of calories, you have essentially “told” your body to go into starvation mode which is to hoard fat and lose the muscle first.

I saw your thread in the other forum as well, so I’ll be a dick and say this: you can either be a special snowflake and keep doing what you’re doing, or take the advice of people who know what they’re doing and have the results to prove it. I don’t want to sound sexist, but there are lots of cardio-crazed females out there with the exact same issue(s) you have.[/quote]
Doing it wrong

14

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[quote]punnyguy wrote:
Agreed on the great step-by-step, easy to follow, right on the money advice from Derek.

Slight exaggeration, but by expending tremendous amounts of energy while ingesting a (relative to expenditure) minimal amount of calories, you have essentially “told” your body to go into starvation mode which is to hoard fat and lose the muscle first.

I saw your thread in the other forum as well, so I’ll be a dick and say this: you can either be a special snowflake and keep doing what you’re doing, or take the advice of people who know what they’re doing and have the results to prove it. I don’t want to sound sexist, but there are lots of cardio-crazed females out there with the exact same issue(s) you have.[/quote]
Doing it right

15

[quote]Derek542 wrote:

[quote]punnyguy wrote:
Agreed on the great step-by-step, easy to follow, right on the money advice from Derek.

Slight exaggeration, but by expending tremendous amounts of energy while ingesting a (relative to expenditure) minimal amount of calories, you have essentially “told” your body to go into starvation mode which is to hoard fat and lose the muscle first.

I saw your thread in the other forum as well, so I’ll be a dick and say this: you can either be a special snowflake and keep doing what you’re doing, or take the advice of people who know what they’re doing and have the results to prove it. I don’t want to sound sexist, but there are lots of cardio-crazed females out there with the exact same issue(s) you have.[/quote]
Doing it right[/quote]

Check out Jen Comas Keck -super hot. In some interview somewhere she talked about how she was a cardio-class instructor PLUS doing cardio on her own with the net result of zero weight loss; until she discovered the barbell and real weights.

16

I’ll pretty much echo what Derek said. Cut 90% of the cardio-type stuff. It’s not doing what you think it should be doing. I would also increase your protein intake quite a bit. You’ve got to change how your body responds to food and exercise. I would also forgo the circuit training. Circuit training doesn’t allow the focus needed for intense weight training.

You want to lose weight. You’re gaining weight. Maybe it’s time to do a true 180 in terms of your approach. Just a thought.