Hi, I am at a loss at the moment as I go to the gym about 5 days a week and am watching my diet, staying within 1200 calories. In the past it's been heaps easy for me to lose weight just by watching what I eat, no exercise at all. Now I exercise and watch my diet but it's been a little over a month and only 2kg lost! I am 5'7" and 81.5kg now. I came across this workout and was wondering if it will be any good. Any comments highly welcomed and appreciated. Thank you!

http://www.bodybuilding.com/fun/wotw12.htm

r u a woman?
ur calorie seems too low

That's very low even for a woman.

I'd die of hunger. LOL.

Even my BMR rate is like 1800-1900 and I'm a girl.

Yes I am. I only started calorie counting 4 days ago. Before that I avoided carbs apart from some fruits but wasn't that helpful so I decided to restrict myself with the calories.

what is your bmr rate?
just reduce 200 - 300 cal from your rate

Estimates:
TDEE 2209
BMR 1607

Comments on the workout?

BMR is the total calorie needed per day even without exercise. You are not supposed to go below BMR. Take your TDEE and minus from there instead. You are still losing weight arent you? Why worry? Are u setting your goals too high ie losing > 10kg per month?

I am hoping to lose 1kg a week. Now i am at a rate of about 200g if at all, a week. I just don't understand why it isn't working. The moment I go about 1700 calories I start gaining weight. It doesn't make any sense at all because I've read many threads basically pointing to weight loss as calories in < calories burned. I am going under AND I don't up my calories on training days either.

1. Have you diet before this? What kind of diet you went through?

2. You are losing weight. Why the fuss? 1kg per week is fine as the ideal weekly weight loss is about 0.5kg to 1kg. Either increase deficit or increase workout intensity. Use TDEE to count your calorie deficit. Not BMR.

3. How accurate are you in deciding your food kcal? Do you weight them or guesstimation?

200g a week? how do u even measure 200g? if its over a month, even 1kg is hard to measure as most scales arent 100% accurate...but perhaps +/- 500gms.
even then 1kg is around 7000cals, which is around 233cal deficit a day.

if u want to lose 1kg a week, so 4kg a month, means u need to be at deficit of around 900-1000 cals a day.
that means lots of cardio, so assuming ur intake calculation is correct, it probably means u are over-estimating the output of the exercise u are doing.

This post has been edited by Everdying: Sep 7 2016, 10:05 AM

Just wondering. You say your weight isn't going down much, and you go to the gym 5 days a week. Maybe its because the weight lost by losing fat, is replaced by the weight gained by muscles?

Noticed any changes in your body measurements?

1. over-estimating calorie output (just imagine the effort you need to run say 10km - 500kcal, and the effort you spend on gym
2. only do cardio (leads to muscle loss, you'll still see your weight drops)
3. water loss
4. eat below BMR > starvation mode
5. you hit plateau

1. I went through quite a bit of diet in the past, always lose a good number and then throughout the years because of stress and other issues put them back again. I lost 23kg in about 4 months not doing any exercise at all, just watching food a year ago. I've gained about 10kg back since then which is why I wanted to change it, but this time including gym.

2. I am losing barely any weight at all. Regarding workout, that's why I shared the link to ask for comments but so far nobody has commented on it.

3. I weigh everything I eat. I used to eat fruits but now limit either 1 plum or 100g watermelon. Also my mum cooks my food so I weigh all the ingredients separately before she cooks.

I am sorry I don't know how to do multiple quotes so will have to reply one by one.

I measure every morning on a digital scale and also at the gym. Went from 81.6kg to 81.4kg this week.

I have a personal trainer and I spend an hour at the gym, no matter cardio or weights, not including warmup and stretching time after. My trainer is also frustrated because I am not losing weight and he thinks it's my diet because he sees me train at the gym.

I thought that too but I looked up and it said muscle gained in a month for a female only about 250g to 500g. Measurements haven't changed although muscle feels harder than it used to be.

1. I don't know how much it is on weights days but on cardio days about 800-900 calories which I see on the screen.
2. Weights too.
3. I drink about 1.5L of green tea (2 tea bags in massive tin cup) and 1.5L plain water daily. That should be enough, no?
4. Eat above and gain weight. I'm scared now. Maybe the weight gain is temporary and I need to do it for longer. Will try for a week see how it goes.
5. After a month ish? Is it possible?

Thank you everyone for replying. Can someone also please have a look at the workout on the link and let me know what you think? Thank you!

same thing, not all digital scales are 100% accurate.
i have one of those omron ones, specs clearly state +/- 600gms accuracy.

1. Like the one you only eat 1 meal per day or FRUITS-only diet? Starve-like diets?

2. There is no best workout to lose fat. Hence, no one touches on it.

3. I don't know why you drink so much Lolol. I barely drink 2L per day. IIRC, recommended water intake is about 2L/daily.

4. Yes, I understand but you must eat according to your TDEE, not below BMR. You are spoiling your metabolic rate.

screen? treadmill?
what are u doing to burn that much? or is the screen inaccurate?

I believe u need to shift yr focus on monthly week lost instead of weekly or daily. Fluctuations occurs every single day. Be consistent in yr nutrition n training. I will somehow say long term (say a month or two) on 1200 calories wrecked yr body metabolic rate. A sudden shift from say 2000 calorie n no exercise to 1200 calorie n 5 days gym will for sure help initially then plauteau. It may seem like a counter movement, but i suggest yo up yr calories, reduce gym days. Reset for a week or two then slowly add up again. Fat loss is a very dynamic process. Make sure in yr arsenal an array of tools. When one work, keep going till plateau or slows down, then add another strategy.

Example: reduce calorie 200 n cardio once a week. Plateau, reduce to 300 n up cardio twice a week. Plateau, calorie stays the same, one liss n one hiit. Variation of arsenal available is necessary to acheive yr goals. Going too fast too furious n u will run out of arsenal very soon. Take it from a guy (me) who had lost 25kg this past 6 months n keeping it off till now.

Ps: workout u mentioned are normal, i say select any that you can adhere to.