I've been following a random weightloss/fitness plan since January 1st and it seemed to be working. I started with 236 lbs and by the first week of February, my weight fluctuated around 215 lbs. I also lost about 6 inches off my waist. My weight goal is 175 lbs.
Breakfast: 2 boiled eggs and a juice blend (I blend them myself: a tablespoon scoop of whey protein, spinach, grapes, strawberry, and blueberries with orange juice) on M/W/F, cereal (the ones with fiber and raisins) on Tue/Thur. Weekend breakfast revolves around these as well. Eating breakfast was not a daily activity until I started the program.
Lunch: This varies, but it revolves around brown rice or sandwiches. While the calorie content isn't always known (for the rice), I try to keep it under 600 calories.
Dinner: It varies around salad (romaine, raisins, lettuce, honey mustard sauce with about one tablespoon of cooked chicken) or brown rice / cereal; small portions used as well.
Snacks: Apples and nuts; I'm usually not hungry. I indulged in some hamburgers twice in that period.
Exercise: 30 - 45 mins of Insanity videos every week morning. On weekends, I played (sometimes) tennis, soccer, or dumbbell lifting (25 lbs each) and crunches for about an hour or two.
I followed that program until about 3 weeks when I heard about Strong Lift and read about being fit and strong. By this time, I had already lost 20 pounds.
My current regimen
Diet is still the same (with minor adjustment such as eating chicken wraps for lunch/dinner or skipping dinner when full).
Exercise: This has significantly improved.
On weekdays, I start the day with 3 exercises for 15 mins: pushups, v-rollups, chair dips. Then, I have a 30 mins Insanity workout (Insanity Abs and P90X Abs on Mondays/Fridays, any other cardio on other days).
In the evenings,
- On Mon/Wed/Fri, I do 3X5 weight-squat, deadlift, and bench press (current weight is 90 lbs). Then, I perform some non-traditional workouts such as pushing heavy items (about 80-100 lbs) for about 15-20 mins and abs strengthening workout (lying on the ground, putting two 70 lbs on my stomach for about 5-10 mins). Basically, I try to do as much strength exercises as possible for about an hour and half.
- Tue/Thur are for cardio; Insanity videos and P90X are used; I add abs workout to the mix sometimes.
- Saturday is a free-for-all when I try to do as much of everything as possible
- Sunday's a free day when I don't have to workout; however, I might do some bicep or abs workout if I want
- I also carry a 35lbs dumbbell to work that I lift during traffic; I perform some crunches on my desk whenever possible, and even some more pushups.
My goal isn't to lose weight anymore; it's to have an athlete's body: strong, fast, and flexible.
I'm seeing more changes to my body as it's becoming more taut; I'm having more energy to do daily activities and such. However, it seems that it's not reflecting on the scales. Since the time I started the new regimen, I've only lost about 3lbs and about 0.5 inches (in 3 weeks!). It's a little depressing because I still want the scales to go down.
I seemed to lose more weight when I wasn't doing heavy exercises than now.
Am I doing something wrong that's reducing the amount of weight lost? Body exhaustion? Is there any reason my body would be trying to conserve its fat?
BTW, I don't really feel exhausted at night; body soreness usually lasts for a few mins.
I believe I'm exercising and eating right; however, the scales have stopped showing the results and although I'm looking and feeling better, I'm still not seeing as much result as I would have loved (I still have some pouch that's got to go).