I've had a rough time these last years, like many others, and recently I just snapped out and decided to do something about it. Anyway I won't bore you with the details, the short version is that I want to burn the fat accumulated during a long time of inactivity.
I set up a plan and a diet for this, but it seems it's not working at all. I go to the gym 6 times a week, alternating lifting sessions with HIIT cardio sessions, and either wednesday or thursday off. My current lifting plan is a pretty standard push/pull plan:
I usually do 3x8 sets, but sometimes I switch it up and something a bit different like 5x5. I won't post the numbers because they are pathetic, but at least they go up almost every workout. At some point I'll add some extra arm work like dips and some biceps curling, but this is what I do right now.
For HIIT I aim for around 15 minutes of real work, plus 5 minutes warmup and 5 minutes of cooldown. I've been increasing the difficulty every week, and right now I'm sitting at 8 intervals of 30 seconds of all-out sprinting plus 90 seconds of resting. I know it doesn't sound like much but the last 4 intervals are an honest-to-God march through hell, specially after squat day.
As for my diet I don't have the exact numbers at hand, but it's basically between 1500 and 1800 kcals depending on if it's cardio day or lifting day. On lifting day I usually eat a bit more like a PWO shake and so on. I eat regularly, and have around 5-7 meals per day. My macro split is around 45% fat, 35% protein, and 20% carbs. I don't think there's anything really weird: sugars are kept to a minimum, fat is mostly unsaturated, and most of the protein is from dead animals.
My stats are:
20-25% body fat depending on which formula to believe
~1800 kcal BMR
I want to burn the fat no matter what. The problem is that I have been doing this for 3 weeks and there is virtually no difference since day one. I measured my waist a few days ago and the difference is so small that it could be a rounding error. I started at 80,6 kg but even a couple days ago I was weighing 81,1 kg. This makes no sense to me since I bust my balls like there is no tomorrow on every workout and I don't eat that much.
This is the first time in a long time that I'm really going all-out for something. I want to give this my best shot, and at some point hopefully start to put some quality muscle. However while the lack of results hasn't demotivated me one bit for my workouts, it is incredibly frustrating. I feel like I'm doing something wrong or that all this effort is for nothing, and at the end of the day I don't want to spend my time just howling at the moon.
I don't know what to do right now. I can lower the calories I eat, but I'm already hungry almost a lot of the time. I was also thinking about going to the gym twice a day. Basically add a normal cardio session in the morning every day before going to work, but my schedule is tight enough that it is going to be really really tough to do that. Does anyone know where I'm fucking up or what else to do? I'd like to know what more experienced people have to say about this.