Confused

Question
Hi, For the past 3 weeks I have been following a hard, sweating buckets workout, and I have seen a change in my stamina, and i dont run out of breath as easy as I once have and so much other good signs that the work out is working, and its great, but my weight stays the same at 268. I can't think how this is possible and it discouraging I know there are so many positive signs for me to fall back on, but though-es signs are not what I'm striving for, i want this spar tire gone. I'm 20 years old, 6 foot even,  Its hard to eat healthy being a college student, and I'm pretty sure it could be the biggest reason I see no weight change, but It does not go up either. I can't stand soda so I almost never drink it going months with out even a sip, and I drink a half-gallon to a gallon of water daily. so any advice?

Answer
Travis-

You can out train a crap diet plain and simple.

The number difference between a a regime to gain weight and one to lose it is NOT the training. Its the foods you intake.

It is also likely your investing to much confidence in the scale. The scale is a horrible tool. or judge of progress. If you lose fat and gain muscle you could be the same weight or even heavier and be smaller as muscle is more dense. Are the clothes fitting looser?

Your diet,I would try and base your foods first on protein and fats, then add in plenty of green veggies and fruit. Stay away from the processed grains and sugars for the most part except the occasional treat. Eat beef, fish, poultry, eggs, dairy, green veggies, nuts, seeds, oils, butter, and fruits as the base of your diet. Foods that are filling and wholesome. Its a choice I went though under grad and grad school and ate well its a choice to take the time to. I lost 85 lbs in four months during college and then went on to more.

You as well as everyone should base your training on heavy resistance training, heavy of course being a relative term to the individual. Based in BIG compound moves with free weights not machines in order to build muscle and burn some body fat.

Base your training on squats, Deadlift, bench press, over head press, chins and rows, and power cleans these are the moves that use the most muscle at once. Train like an athlete, seek performance not pain. Aim not to go to failure. failure happens dont seek it. Aim to kick the weights butt not them kicking yours, Aim to make progress make something that was hard easy. Start slow even deep body weight squats and work up. Learn proper form.

I would do one press, one pull and one leg move a day really giving the moves the attention they deserve. Start with 2-3 days a week and then add on a session or two of cardio. Base your training on the resistance activity and DO a few big exercises to completion then 1 ton of small ones half witted.

For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation

Phil
www.staleytraining.com

I also ask you to take a look at my charity strength event with proceeds going to support Big Brothers and Big Sisters. Look at the online raffle make a donation no matter how small they all help the cause and give you a chance of winning some great prizes at the same time
http://www.lift4hope.org  

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