All that effort gone. Back to square 0

thatsright

Diamond Member
May 1, 2001
3,004
3
81
Well about 2.5 years ago, I went from about 250lb to 195 over the course of 8 months or so. I'm 5'10" so the difference was night and day. After the first month, I lifted just weights and that got me to shed it all. I stopped after a year and eventually went up to 215lb. But I looked exactly as at my lowest weight as I did not change what I ate. I was very lucky as I didn't exercise at all. My job at the office had me frequently away from my desk running around the building, so I got a modest amount of exercise and that helped.

In the last few months my job has gotten very stressful and not leaving my desk all day. Eating crap food. No exercise. Surprise, I packed quite a bit of weight on in the last 3 months. But whats perhaps worse, is that my lb weight on the scale hasn't changed one ounce. So my muscles have atrophied and I lost most (all?) muscle I built up. I can literally feel the new fat in my arms and legs when I do little things, so depressing. I don't look as fat as when I started, but can see myself sliding back in that direction.

So, after the novel above how do you suggest getting back into the game? I just went back to the gym for 2 days in a row. Baby steps. I'm doing treadmill first for about 25 minutes and then 25minutes or so of weights. I don't have the mental energy right now to line up the diet part. I'm just going to eat mostly Cottage Cheese for the next week or two (high protein, low carb and low cal).

My main worry, is how can I burn the fat on top of the atrophied muscles? When I build up the muscles, I think I will actually start to look fatter, as the fat will sit on top of the growing muscles.

Thoughts? Thanks for reading the novel!
 
Last edited:

Murloc

Diamond Member
Jun 24, 2008
5,382
65
91
I think that fat on top of muscles isn't as bad as fat alone.
Also you should not care about how fatter you'll look since it's temporary and your health will be improving.

You should not stop doing exercise, it's something you do forever, find an equilibrium.

You don't have to go on a diet to eat healthier, what are you eating and drinking right now?
If you drink sugary drinks, drop them immediately, it fits into the baby steps thing and you don't really need them to calm your hunger.
 

thatsright

Diamond Member
May 1, 2001
3,004
3
81
I think that fat on top of muscles isn't as bad as fat alone.
Also you should not care about how fatter you'll look since it's temporary and your health will be improving.

You should not stop doing exercise, it's something you do forever, find an equilibrium.

You don't have to go on a diet to eat healthier, what are you eating and drinking right now?
If you drink sugary drinks, drop them immediately, it fits into the baby steps thing and you don't really need them to calm your hunger.

I always drink water.

Is it true that rebuilding that muscle I lost is 10X harder than the first go around?

Can anyone suggest a helpful tip to get me going in the right direction? I'm giving myself 3-4 months of gym going/diet until I hope I'll be back where I was a year ago.
 
Mar 22, 2002
10,483
32
81
I always drink water.

Is it true that rebuilding that muscle I lost is 10X harder than the first go around?

Can anyone suggest a helpful tip to get me going in the right direction? I'm giving myself 3-4 months of gym going/diet until I hope I'll be back where I was a year ago.

I'll come back to address the original post later, but here are few pieces of info for you:

It is actually easier to re-gain strength the second go around and just as easy to re-gain muscle mass. I'm not sure where you got the idea that the process is different.

You're already going in the right direction - the gym. Considering body composition and weight loss is mediated almost directly by diet, you do have to clean that up. I usually tell people to fix that first as opposed to starting exercise. You can eat back all the calories you exercise off in 10min. If you are strict about your calories in, it's much harder to overdo it.
 

Kyle

Diamond Member
Oct 14, 1999
4,145
11
91
Is it true that rebuilding that muscle I lost is 10X harder than the first go around?

For me it's certainly mentally a lot tougher knowing I'm so much weaker than I was, however physically I usually find it quicker re-gaining lost muscle compared to getting there the first time.
 

thatsright

Diamond Member
May 1, 2001
3,004
3
81
I'll come back to address the original post later, but here are few pieces of info for you:

It is actually easier to re-gain strength the second go around and just as easy to re-gain muscle mass. I'm not sure where you got the idea that the process is different.

You're already going in the right direction - the gym. Considering body composition and weight loss is mediated almost directly by diet, you do have to clean that up. I usually tell people to fix that first as opposed to starting exercise. You can eat back all the calories you exercise off in 10min. If you are strict about your calories in, it's much harder to overdo it.

So would I be wasting my time going to the gym this week if I just eat mostly cottage cheese all week? Overall, I will not be taking in more cal than expending doing this. (But I could be eating too few cals and then my body could bring my metabolism to a crawl.) But just for this week....
 

power_hour

Senior member
Oct 16, 2010
779
1
0
Any chance you can hit the gym at lunch hour? If not, just go for a long brisk walk. You don't have to spend alot of time in the gym if you watch your diet and stay active.
 
Mar 22, 2002
10,483
32
81
So would I be wasting my time going to the gym this week if I just eat mostly cottage cheese all week? Overall, I will not be taking in more cal than expending doing this. (But I could be eating too few cals and then my body could bring my metabolism to a crawl.) But just for this week....

You wouldn't be wasting your time at all. I've read a lot of research that shows even one bout of exercising improves health (improves insulin sensitivity, thus avoiding diabetes, and more) for up to 7-9d. You may not lose weight, but you'll be getting healthier.
 

thatsright

Diamond Member
May 1, 2001
3,004
3
81
You wouldn't be wasting your time at all. I've read a lot of research that shows even one bout of exercising improves health (improves insulin sensitivity, thus avoiding diabetes, and more) for up to 7-9d. You may not lose weight, but you'll be getting healthier.

I want to quickly burn off fat. That's the overall goal. So:
1. I won't really loose fat until I get back on my diet plan?
2. Should I stop doing the 25min cardio and then 25 min of weights? Or just do strictly weights. Assuming I'm on the same current diet of low cal and modest amount of protein? But not yet on the proper diet.
 

Zivic

Diamond Member
Nov 25, 2002
3,505
38
91
I want to quickly burn off fat. That's the overall goal. So:
1. I won't really loose fat until I get back on my diet plan?

you will lose weight if you run a calorie deficit. nothing will allow you to exclusively lose fat without losing some muscle.

2. Should I stop doing the 25min cardio and then 25 min of weights? Or just do strictly weights. Assuming I'm on the same current diet of low cal and modest amount of protein? But not yet on the proper diet.

Always lift before you do any cardio. use the simple sugars to push the weight, then do cardio.
 

Munky

Diamond Member
Feb 5, 2005
9,372
0
76
<snip>
I'm just going to eat mostly Cottage Cheese for the next week or two (high protein, low carb and low cal).

I would suggest not doing that. You're focusing too much on the macronutrients (protein/fat/carbs) instead of making sure your body gets all the micronutrients it needs, and cottage cheese would definitely not be on my list of food with high nutrient content

That's like taking a car engine that requires specific lubrication, coolant, fuel, and regular maintenance to keep running, and saying "I'm just going to shove petrolium jelly in it because everyone keeps talking how it's a good lubricant"
 

Saint Nick

Lifer
Jan 21, 2005
17,722
6
81
I would suggest not doing that. You're focusing too much on the macronutrients (protein/fat/carbs) instead of making sure your body gets all the micronutrients it needs, and cottage cheese would definitely not be on my list of food with high nutrient content

That's like taking a car engine that requires specific lubrication, coolant, fuel, and regular maintenance to keep running, and saying "I'm just going to shove petrolium jelly in it because everyone keeps talking how it's a good lubricant"
Yep, definitely focus on less food, but more whole foods. Get your veggies. Broccoli is a super food!
 

Java Cafe

Senior member
Mar 15, 2005
302
0
76
After years of trying out many approaches, and gleaning information from many forums, books, and other resources, this is what I learned (or, at least, this is what is working for me):

It is (relatively) easy to lose weight, if not fat, by changing your diet alone. However, a greater ratio of fat-to-muscle loss is assured if you lift weights. Cardio is great for cardiovascular fitness, but not as efficient as diet or strength training for losing fat. (However, it is still enormously better than a sedentary life style.) So, if you must do cardio, try HIIT.

On the fat/weight loss efficacy scale, 'diet+strength training' > 'diet' > 'strength training' > 'cardio.'

However, there are a mind-boggling variety of nutrition plans. What is working for me is "leangains" -- a certain form of "intermittent fasting" (taking good care to avoid high glycemic index food, and keeping caloric intake low).

I know the feeling you are describing. But, you can do something about it; fat is no match for determination, diligence and dedication. Good luck.
 
Last edited:

thatsright

Diamond Member
May 1, 2001
3,004
3
81
So....3 months later and things have gotten a bit worse. I worked out a few times in March and April, but all cardio and no diet change. Though my scale said I've lost 3lb's since March, I'm packing on the fat. A quick clip it feels like the last few weeks. Disgusting.

I'm so fed up with how I look/feel. I went back to the gym today and did just weights-no cardio. Did ok, but was a bit bored and this does not make me feel like I'll stick with it.

Now need to get my diet part squared away. Should I immediately jump into low carb diet (100-150) carbs per day? Or would that be too much of a 'shock' to soon?
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
You seem like the person that needs to break yourself in. I'd shoot for 150-180g of carbs a day. Then see how your weight loss is and then scale once you don't drop 0.5lbs a week for 3 weeks IF YOU ATE PROPERLY and did not cheat. You have to be honest with yourself.

I have never not lost weight if I ate properly. The only times I've not lost weight is when I binged for a day, or a few days.

You need to sort your diet out, hit the weights and do some cardio/ hit 2x a week. Job done. It is a LIFESTYLE CHANGE. Be consistent and be in it for the long haul. Good luck!

Koing
 

thatsright

Diamond Member
May 1, 2001
3,004
3
81
How many cals per day should I shoot for? I'm 209lb and 5'10." I don't want to just 'loose weight.' I want to burn fat.

An alarming indicator of my problem is I just tested my BF = 28% and BMI 30. Thats pretty high!

I was always told that cardio is a bit of a waste of time? Just stick to weights?
 
Last edited:

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
How many cals per day should I shoot for? I'm 209lb and 5'10." I don't want to just 'loose weight.' I want to burn fat.

An alarming indicator of my problem is I just tested my BF = 28% and BMI 30. Thats pretty high!

I was always told that cardio is a bit of a waste of time? Just stick to weights?

I'd shoot for 2300-2400 calories to start with. I'd suggest your macros to be 25% carbs, 25% fats and 45-50% protein.

Then TRACK for a few weeks how your weight is and how your fat loss is. You should be able to lose weight. If not you need to lower your calories. Depending on your activity level and muscle mass this will determine how many calories you consume doing no additional training. You must be as consistent as you can and you can then scale how many calories you need to eat.

Please use myfitnesspal to TRACK what you eat. It's pretty easy to track what you eat and the more you use it the faster it is to build out what you eat. People add to it and if you have it on your iphone it has a barcode reader as well.

Do cardio 2x a week. Go for a walk or do a few intervals. I've been swimming 2-3x a week for the past 10 weeks and only recently I've been going for walks in the morning fasted. But if you can't do that just for a walk.

Koing
 

thatsright

Diamond Member
May 1, 2001
3,004
3
81
I use daily plate to track cals. Its really good.

I Already have daily cal intake for the whole next week set. Shooting for 2200-2400. I just finished making all my lunches for the week and honestly that's the hardest part about the whole diet angle.

Also took body measurements (neck size, waistline, etc). This makes me realize how much muscle mass I have really, really lost in the last 6-8 months. So much more fat now. When I start to lift, etc, of course I will start to build muscle underneath the fat. This IS a dumb statement, but when this happens I'm worried I'll look even 'fatter' with the expanding muscle and the fat sitting on top of it. Is there a modified diet or gym routine that will minimize this?
 

z1ggy

Lifer
May 17, 2008
10,004
63
91
You'll get used to all the lunch prep, etc that will come along with eating better. I have been going super strict on my diet now for about 3 weeks (except yesterday, i cheated big time and got some General Tso's) and I have already lost maybe 3-4lb.

Don't worry how you will look tomorrow or today, think about 6 months from now, what you will look like. Concentrate on the high protein lower carb diet, in conjunction with lifting weights. Adding muscle back on will help up your metab. rate and thus indirectly burning off more fat.

I'd concentrate on doing lots of compound lifts and totally cut the junk food out. Once you are used to that, add in the cardio and take it up a notch and you'll be back to your old inshape self.
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
I use daily plate to track cals. Its really good.

I Already have daily cal intake for the whole next week set. Shooting for 2200-2400. I just finished making all my lunches for the week and honestly that's the hardest part about the whole diet angle.

Also took body measurements (neck size, waistline, etc). This makes me realize how much muscle mass I have really, really lost in the last 6-8 months. So much more fat now. When I start to lift, etc, of course I will start to build muscle underneath the fat. This IS a dumb statement, but when this happens I'm worried I'll look even 'fatter' with the expanding muscle and the fat sitting on top of it. Is there a modified diet or gym routine that will minimize this?

Don't worry about being fatter. Concentrate on your improving your diet which you are doing, so good job on that. Do weights 2-3x a week and do cardio 2-3x a week. 10-15minutes of cardio/ hit is better then DOING NOTHING.

Be in it for the long game.

There is no special diet/ gym routine that will minimize what you want. Stick with the above and watch your body change over the coming 4 weeks. 4 weeks you should see a good 4-6lb drop and a change in your measurements.

Koing
 

thatsright

Diamond Member
May 1, 2001
3,004
3
81
Don't worry about being fatter. Concentrate on your improving your diet which you are doing, so good job on that. Do weights 2-3x a week and do cardio 2-3x a week. 10-15minutes of cardio/ hit is better then DOING NOTHING.

Be in it for the long game.

There is no special diet/ gym routine that will minimize what you want. Stick with the above and watch your body change over the coming 4 weeks. 4 weeks you should see a good 4-6lb drop and a change in your measurements.

Koing

I am planning on going to gym 5 days a week. Should I lift on all 5 days and then add 15-20minutes of cardio at the end of two of those days? Or only lift 3 days and then 2 days where I jog for 30 minutes each but no weights?
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
I am planning on going to gym 5 days a week. Should I lift on all 5 days and then add 15-20minutes of cardio at the end of two of those days? Or only lift 3 days and then 2 days where I jog for 30 minutes each but no weights?

I'd lift 3x a week and do cardio 2x a week for your goals. This in conjunction with a good diet you will drop at least 1lb a week easily! It's just a matter of sticking to it as best you can.

Koing
 

thatsright

Diamond Member
May 1, 2001
3,004
3
81
I'd lift 3x a week and do cardio 2x a week for your goals. This in conjunction with a good diet you will drop at least 1lb a week easily! It's just a matter of sticking to it as best you can.

Koing

So you mean keep running and weights on separate days? Or combine them? How long should I do cardio for 20 minutes? 30?

From day one when I started this a few years ago, everyone told me (I think I'm throwing SC under the bus ha!) that doing only weights was the best way to go about this -cardio was a waste of time if I wanted to loose weight. So still not sure about the cardio piece.
 
Last edited:

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
So you mean keep running and weights on separate days? Or combine them? How long should I do cardio for 20 minutes? 30?

From day one when I started this a few years ago, everyone told me (I think I'm throwing SC under the bus ha!) that doing only weights was the best way to go about this -cardio was a waste of time if I wanted to loose weight. So still not sure about the cardio piece.

On separate days if possible, if not then do them on the same day. You aren't a professional athlete so you have to work a job so you have to make allowances.

Cardio for 30minutes.

Yes do cardio for fat loss. 2x a week should be sufficient if your diet is mainly in check and along with weights 3x a week.

Koing
 

spamsk8r

Golden Member
Jul 11, 2001
1,787
0
76
Cardio isn't a waste of time, it's just not the best way (in and of itself) to lose fat. Especially the way most people do it (i.e. steady-state for long periods of time). Intervals/sprints have been shown to help improve muscle mass gains (or prevent loss) and speed up fat burning when compared to steady-state cardio. Just look at your average 400m sprinter; all they do is "cardio" but they're jacked as hell. It's the effort you put in, not the number of hours you spend, so maximize your time by increasing the intensity and you'll get a lot more out of it.