What am I doing wrong when it comes to exercising?

[Alpacalia]

ironpony just keep working on gaining muscle. Both my ex's were heavy into fitness (one was a personal trainer PT). But he was also on the police force and had to stay in shape.

His abs were rock solid. But it took him time and the main thing for him was his diet. Sometimes he'd give himself days off and eat the junkiest of junk food, I really don't know how he managed to stay in such good shape but he did.

You're gaining muscle, that's a pretty great feat!

[ironpony]

Oh okay thanks.  Well the muscle gain has made an obvious difference it seems, but the fat is still there.  I do have a personal trainer but they do cost quite a bit so my time with them is limited.  But it seems the muscle is gaining faster than the weight is going away, and the fat is still staying as well it seems.  But maybe that will go away in time, and it's normal for muscle to gain faster than for weight to go away?

[Wiseman2]

2 hours ago, ironpony said:

 but the fat is still there.

When is the last time you saw a physician for an evaluation of your physical and mental health?

At 37, it's time for a complete workup including a cardiac work up and endocrine evaluation as well as a routine yearly physical.

Keep in mind ED is the canary in the coalmine for a lot of other physical problems. 

Do you even know your blood sugar or blood pressure or why you have ED and stubborn body fat?

After 1.5 years of  many posters' advice and input you're still complaining about the same thing over and over yet not seeing a physician. Why is that?

[ironpony]

I almost do for my yearly physical.  Last time I saw him for one he said everything was fine.  He also said the ED was fine before too, and referred me to a urologist way back, and the urologist couldn't find anything wrong with me.

I am not sure why the body fat is stubborn but the personal trainer I worked with before had something to say about this.  In my job, sometimes, I do not get my lunch break until later on than normal, and she said that if I wait too long to eat, the food gets turned into fat.  And in my job this could be the case, but I don't know what to do if that is the rules of the job.

As for the ED, I haven't had any ED for a few months now, accept for needing more foreplay than I thought compared to other guys, if that counts as ED issues still?  One thing I noticed back when I was sick with covid recently is that during that week and a half, I had so much more sexual energy than usual and the ED was not a problem at all.  The only thing I was doing different was sleeping in, since I didn't have to work, not doing anything, and being lazy since I was sick and trying to get better.  Is this a reason why I had so much more sexual energy, not working, not doing anything, and just resting a lot?

[PotatoHead]

For one thing, a trainer isn't always the answer, many clearly don't know what they are talking about.  It doesn't matter when you eat during the day or how long you go in between in eating.  All that matters when it comes to your weight, is total calories in vs. total calories out.  That's it.  Unfortunately, we cannot control where our bodies decide to store our fat.  All we can control is our total amount of body fat by consuming less than we burn, and doing strength training to build and retain muscle.

[Alpacalia]

On 3/9/2022 at 10:01 PM, ironpony said:

Oh okay thanks.  Well the muscle gain has made an obvious difference it seems, but the fat is still there.  I do have a personal trainer but they do cost quite a bit so my time with them is limited.  But it seems the muscle is gaining faster than the weight is going away, and the fat is still staying as well it seems.  But maybe that will go away in time, and it's normal for muscle to gain faster than for weight to go away?

That's okay.

It is likely that you are experiencing body recomposition.

Famine-adapted bodies latch on to fat to keep them going.

However, you appear to be building a solid foundation of muscle tissue.

You may in fact be losing fat... but it may appear that you aren't. In truth, you're building muscle underneath fat (subcutaneous fat). Therefore, even though the visible fat layer is slowly decreasing and muscle size is increasing, the visual effect is the same.

There's no one-size-fits-all solution to fat loss. It's possible to modify a few things here and there but there's no guarantee that last bit of fat will disappear entirely.

Edited March 12, 2022 by Alpaca

[Wiseman2]

On 3/11/2022 at 9:23 AM, ironpony said:

I am not sure why the body fat is stubborn

It may be genetic. Some people just get double chins and accumulate gut fat. Give up alcohol see if that helps.

[ironpony]

9 hours ago, Alpaca said:

That's okay.

It is likely that you are experiencing body recomposition.

Famine-adapted bodies latch on to fat to keep them going.

However, you appear to be building a solid foundation of muscle tissue.

You may in fact be losing fat... but it may appear that you aren't. In truth, you're building muscle underneath fat (subcutaneous fat). Therefore, even though the visible fat layer is slowly decreasing and muscle size is increasing, the visual effect is the same.

There's no one-size-fits-all solution to fat loss. It's possible to modify a few things here and there but there's no guarantee that last bit of fat will disappear entirely.

Oh okay.  How much of a ratio is it to building muscle to loosing fat usually?  Like how much muscle would I have to build before the fat loss starts be noticeable?

[Alpacalia]

6 hours ago, ironpony said:

Oh okay.  How much of a ratio is it to building muscle to loosing fat usually?  Like how much muscle would I have to build before the fat loss starts be noticeable?

Not sure, ironpony.

It's easy to find macronutrient information and macronutrient calculators on Google and body fat percentages.

This information can help you find what percentage range is appropriate for you.

Edited March 13, 2022 by Alpaca

[Wiseman2]

5 hours ago, ironpony said:

 how much muscle would I have to build.

This PT you are supposedly seeing can do a test for lean body mass.

https://www.calculator.net/body-fat-calculator.html?ctype=metric&csex=m&cage=25&cweightlbs=152&cheightfeet=5&cheightinch=10.5&cneckfeet=1&cneckinch=7.5&cwaistfeet=3&cwaistinch=1.5&chipfeet=2&chipinch=10.5&cweightkgs=70&cheightmeter=178&cneckmeter=50&cwaistmeter=96&chipmeter=92

[ironpony]

Okay thanks, I will get on that calculator and ask her about that.  Thanks.  But I as understand it, the calculator is just an estimate.  Don't I have to measure my fat percentage literally to tell what is and what I need to get down too?

Edited March 14, 2022 by ironpony

[Wiseman2]

4 hours ago, ironpony said:

.  Thanks.  But

Ask the pt to help you.

[PotatoHead]

See if the trainer knows of anywhere you can get an Evolt 360 body scan done.

[ironpony]

Okay thanks I will do that.  As for eating differently, it's hard to measure the calories in everything though, and there are times I want to be nice to people serving me and cave.  I had two birthday parties and a wedding to go to in the last two weeks for example, and they have unhealthy food at those and I cannot measure the calories in what they used, since I do not have the boxes.

So if I want to loose weight, do I have to cut off food at social/family events?

[Wiseman2]

16 minutes ago, ironpony said:

if I want to loose weight...

Get on one of these diet programs such as weight watchers or nutrasystem or others so that it will be explained to you and easy to follow.

[PotatoHead]

1 hour ago, ironpony said:

Okay thanks I will do that.  As for eating differently, it's hard to measure the calories in everything though, and there are times I want to be nice to people serving me and cave.  I had two birthday parties and a wedding to go to in the last two weeks for example, and they have unhealthy food at those and I cannot measure the calories in what they used, since I do not have the boxes.

So if I want to loose weight, do I have to cut off food at social/family events?

You can still enjoy those foods, in moderation.    You can look up almost anything on the My Fitness Pal app, it doesn't have to be exact but will get you in the ballpark.  Also, there's nothing wrong with turning down those foods if you know it's going to throw you off track.  Nobody is forcing your hand.

[basil67]

10 hours ago, ironpony said:

Okay thanks I will do that.  As for eating differently, it's hard to measure the calories in everything though, and there are times I want to be nice to people serving me and cave.  I had two birthday parties and a wedding to go to in the last two weeks for example, and they have unhealthy food at those and I cannot measure the calories in what they used, since I do not have the boxes.

So if I want to loose weight, do I have to cut off food at social/family events?

Eat before you go and just nibble on a few things while you're there.   You also have to reduce your calories on a day to day basis.  

 

[ironpony]

Ok thanks.  I started a duet a couple of years ago and had less calories and I wanted to loose at least 40 pounds and the diet worked and only lost about 20, give it take, but then the weight loss stopped. 

I have tried other things then and thought exercise would help but do far I am just building muscle but the weight is still there.

I can try less calories even but worried I might be too hungry in my job if I do.  But I can try.

[PotatoHead]

1 minute ago, ironpony said:

Ok thanks.  I started a duet a couple of years ago and had less calories and I wanted to loose at least 40 pounds and the diet worked and only lost about 20, give it take, but then the weight loss stopped. 

I have tried other things then and thought exercise would help but do far I am just building muscle but the weight is still there.

I can try less calories even but worried I might be too hungry in my job if I do.  But I can try.

Diet plans don't work long term.  As soon as you stop the plan, you'll gain the weight back.  To keep it off requires a change of lifestyle that you can sustain and still enjoy the things you like in moderation.

Building muscle is important, it increases your metabolism and makes fat loss much easier.  Keep it up, and yes in order to lose fat you will need to decrease your calories.  This doesn't mean going hungry, you need to eat more satiating foods that are high in protein and fiber.  Eat high volume/low calorie foods.  And drink lots of water.

[Wiseman2]

4 minutes ago, ironpony said:

I have tried other things then and thought exercise would help but do far I am just building muscle but the weight is still there.

Did they check your thyroid/metabolism/endocrine system at the doctor?

Try a formal foolproof eating/diet plan. They even have "coaches" and support groups who'll answer all your weight loss/eating questions. They don't expect you to count calories.

[Alpacalia]

36 minutes ago, ironpony said:

Ok thanks.  I started a duet a couple of years ago and had less calories and I wanted to loose at least 40 pounds and the diet worked and only lost about 20, give it take, but then the weight loss stopped. 

I have tried other things then and thought exercise would help but do far I am just building muscle but the weight is still there.

I can try less calories even but worried I might be too hungry in my job if I do.  But I can try.

Try less calories. Then the muscles will come through.😋

[ironpony]

2 hours ago, PotatoHead said:

Diet plans don't work long term.  As soon as you stop the plan, you'll gain the weight back.  To keep it off requires a change of lifestyle that you can sustain and still enjoy the things you like in moderation.

Building muscle is important, it increases your metabolism and makes fat loss much easier.  Keep it up, and yes in order to lose fat you will need to decrease your calories.  This doesn't mean going hungry, you need to eat more satiating foods that are high in protein and fiber.  Eat high volume/low calorie foods.  And drink lots of water.

Oh ok but I didn't stop the plan though and the remaining weight still stays on.  The plan does allow for the occasional thing like a birthday party though.

The doctor didn't check metabolism or thyroid.  Perhaps I need a new doctor, because all mine has done lately was give advice only.

[Wiseman2]

12 hours ago, ironpony said:

The doctor didn't check metabolism or thyroid.  

Yes at your age you need better healthcare including blood work.

[Happy Lemming]

On 3/23/2022 at 1:11 PM, Alpaca said:

Try less calories.

This is exactly what I did.

Today, I stepped on the scale and I have now lost 25 pounds. Finally, I have my BMI back in the normal range.  It took about 2 months and it wasn't easy. 

I went on the "one meal a day" diet and walked 60-90 minutes every day.  My girlfriend did not want to join me on this diet and she only lost one pound.  She walked most days with me, but not all of them.  I still made "V" lunch, but instead of eating with her, I had a second cup of coffee.  I was also very careful about "portion control" (for dinner).  "V" had a normal portion size, where I served myself significantly less.  I also ate NO DESSERT!!  I still made "V" a dessert, if she asked for it. 

Was I hungry... Yes!!  In the beginning I was very hungry, but would try to curb that hunger with a stalk of celery or a raw carrot (peeled).  It kind of worked.  I kept myself busy with chores around the house, so I tried to NOT think about food.  I also found I was confusing boredom with hunger.  A lot of times when I thought I was hungry, I was bored... so I set my mind to doing something constructive instead of eating.

I still have 3 pounds to go, to be at my Pre-Covid weight, but after losing 25 pounds, the last 3 will be easy.  I also think I have shrunk my stomach a bit, as I get full from smaller portions.  I could be wrong about that and maybe my brain is tricking my stomach (at this point).  Perhaps someone who knows a bit more about anatomy could chime in and let us know.

I kind of wanted to share my story with @ironpony as inspiration that he can lose the weight.  It is NOT easy, but (at the end of the day) it is worth it.  I also wanted to let him know that the "one meal a day" diet does work, but you HAVE to be disciplined about it and stick to the diet.

Good luck to you @ironpony!!

[ironpony]

Oh okay thanks.  Well so far I have been having two - three meals a day, especially on work days more so, because I burn more calories at work, but is that too much?