4 Weeks In, No Change. Feeling Demotivated

Training
21

Question of amounts, really. Like if you’re adding a shitload of honey to everything then I could see that.

I’d just go back to basics with it if I were you; start from scratch.

Personally, when I diet I use these guidelines:

-Cals = BW in lbs x 10 (so if you were 200lbs you’d eat 2000 cals)
-Protein = 1g per lb of your bodyweight (so 200lbs dude eats 200g)
-Carbs = less than 100g
-Fats = whatever’s left of your calories

Some people will argue those calories are too low. Those people are pussies.

I’d refeed carbs once a week. Generally how I do that is I allow myself one meal that can be whatever the fuck I want, and then the other meals that day are low fat but high carb. Technically a true refeed would have all of your meals low fat and high carb, but I don’t think one meal that deviates from the plan can do too much damage (although don’t be a dick about it and eat 3 pizzas with ice cream).

Hope that helps.

3 Likes
22

I guess this is the case always been battling with slow metabolism. Any tips to boost this will be appreciated

23

Nope haven’t measured anything just going with my clothes lol I know it’s silly I’m just learning slowly.

Clothes do feel a little loose in top section but abdominal area the same

24

Just followed IIFYM to get a TDEE

25

Got a sweet tooth after a meal will have some chocolate a portion of celebrations ( 2-3 small wraps) or 1 -2 pieces of sesame snap

26

B[quote=“Yogi1, post:21, topic:235331”]
Personally, when I diet I use these guidelines:

-Cals = BW in lbs x 10 (so if you were 200lbs you’d eat 2000 cals)

-Protein = 1g per lb of your bodyweight (so 200lbs dude eats 200g)

-Carbs = less than 100g

-Fats = whatever’s left of your calories

Some people will argue those calories are too low. Those people are pussies.
[/quote]

This sounds about right for my body type (Endomorph)

Lower on the carbs have helped me before back in 2014 I was leaned out on a low carb higher protein but was lacking allot of energy and was very moody.

And then when I stopped training because I got married and got very busy I went back to eating more carbs I ended up getting all puffy. And look very bloated all the time

27

@Yogi1

28

You do this after every meal?

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29

Nope just after 1 meal occasionally. Not all the time

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30

How often?

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31

I think we have found the reason for your issue.

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32

3-4 times in a week

33

The calories don’t seem that bad thinking it’s ok

34

That is a TON of cheating on a diet. Try having just 1 cheat meal a week (have it be planned) and see what happens.

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35

Precision Nutrition had a “cost of” infographic which showed the level of commitment required to achieve particular levels of leaness.

Have a look at that and then compare to your habits. You will probably answer some of your own questions.

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36

Will have to this time I feel like this 4 weeks has been tough with not any visable results, I’m not saying I want to see dramatic results just something to look forward to. From Monday going to be very on point and try building a good clean habit. Thanks @T3hPwnisher @strongmangoals

37

eat your veggies

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38

It’s not called FORCED ADAPTION for no reason. Now go out there and force your body to adapt!

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39

Keep us updated bro. Come back in another month and tell us what you did different and if it got the scale to start moving in the right direction. If you feel motivated enough you can keep a training and food log on here so we can get the play-by-play

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40

jesus.

yea, you’re barely trying. You’re eating too many calories, period., You can’t say ‘I’m eating this many macros per day’, but not count your cheating and not measure food. You could be 500+ calories off per day on your estimations, for all I can tell. You have zero clue.

2 Likes