I've been trying to lose weight for months with little success

I've been trying to lose weight for the past four months. I currently weigh 275 pounds and am 6'2". My top weight was 290 a year ago. I'm not having much luck recently, I've been stuck between 275-280 for two months now.

I feel - at my weight - I should be losing more, faster. I cycle 3-4 miles a day, and play tennis for about two hours a day 5 days a week. I don't eat junk food, and guessing my calorie intake, it's around 2'500 calories a day.

I LOATHE lifting weights but love plyometrics and I do these 3-4 times a week. I won't go swimming because of my weight.

Can someone offer advice?

Thanks.

recalculate the amount of calories you intake daily. it may be alot more than you think. people do tend to underestimate the amount of calories they eat.

Do you have any suggestions for getting motivation to work out? I'm starting to lose it - I had it when I was losing weight but staying stagnant really hurts your morale.

stop guessing and carefully calculate your intake.

do nepa (non-exercise physical activity) like light walking whenever you can.

have your thyroid checked.

get used ti the idea of lifting weights or engaging in more challenging bodyweight exercises.

^Definitely.
I've lost about 50 pounds in the last ~8 months. I worked out pretty hard between cardio and bw exercises, plus get a ton of nepa. Until I got my diet in order, the weight came off very slowly. Once I got the diet in order, I was losing 2-2.5 lbs a week on average. It all starts in the kitchen.

Originally Posted by kwilkinson

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^Definitely.
I've lost about 50 pounds in the last ~8 months. I worked out pretty hard between cardio and bw exercises, plus get a ton of nepa. Until I got my diet in order, the weight came off very slowly. Once I got the diet in order, I was losing 2-2.5 lbs a week on average. It all starts in the kitchen.

What type of body weight exercises were you doing? Were you lifting weights?

about 2-2.5/week is the healthiest target.

Originally Posted by GITU

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What type of body weight exercises were you doing? Were you lifting weights?

Kunk gave me a nice starter workout that I used. I'll share it, since I doubt he minds. If he does, i'll edit it out and pm it to you.

Day 1 Chest/bi/core
3 sets of side planks, try for :30 per side
3 sets of leg raises on a dip station or rope crunches
3 sets of barbell bench press on a slight incline (heavy enough you can only do 8)
3 sets of dumbbell flyes
2 sets decline dumbell press
3 sets barbell curls while walking
3 sets dumbbell curls with hammer grip

Day 2 Cardio
I did HIIT and burpees

Day 3 Legs/Delts
3 sets of 8 military press
2 sets upright rows
2 sets lateral raises
3 sets squats
3 sets dumbbell lunges
3 sets legg press

Day 4 Cardio

Day 5 back/triceps
3 sets of as many chinups you can do
3 sets of hyperextensions/backextensions
3 sets tbar rows w/ close grips
3 sets dips or rope pushdowns

I did most of these in my own place. I had a buddy with full weight equipment for a while but then I couldn't use his anymore, so I bought my own dumbells and adjusted things a little bit. For example, I couldn't do t-bar rows, but everything that involved barbells i just used dumbbells.

Now i'm in better shape, look better, feel better, **** better, get fucked more, etc. The list goes on, but I'm still not done getting in shape and I imagine it's a long term life change now.

End of the day, though, the body composition or weight didn't change until I got my diet in order.

definitely don;t mind, but if the OP truly hates lifting, i'd start with about half this volume as to not turn him off too quickly.

Originally Posted by thekunk07

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definitely don;t mind, but if the OP truly hates lifting, i'd start with about half this volume as to not turn him off too quickly.

Good point.
Plus, when I started I was just doing all the motions on my own, or maybe with heavy books or something. I weighed as much as he does and pretty much any real activity helped.

Originally Posted by thekunk07

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about 2-2.5/week is the healthiest target.
I've always wanted to ask this. What program would you recommend to someone who is trying to lose about that amount of weight a week without getting weaker. note; person is not entirely untrained.

opinions vary, but cyclic ketogenic has worked well for me. everyone is probably sick of hearing it, but 14 weeks ago, i started at 243lbs with a 36.25 waist, 49 chest and 19.5" arms. now, i am 214, 33.5 waist, 47 ch3est, 18.85 arms. basically went 6 days with .25g of carbs per pound and 1 day at 3g per pound. have slightly adjusted it now to .35-.5 on non workout days, .75 on workout days and 2g once per week.

also, i trained 4-5 days a week-3 days of 5 x 5, 2 days of high-rep, lactate inducing workouts.

Thanks all!

Any recommendations on making weight lifting fun?

And how long does it *really* take to see some results? These past two months, I've seen NOTHING.

Originally Posted by GITU

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Thanks all!

Any recommendations on making weight lifting fun?

And how long does it *really* take to see some results? These past two months, I've seen NOTHING.

Not to belabor the point, but it really just depends on your diet. You can work your ass off every day, but it'll be extremely hard to maintain a caloric deficit just from working out alone.

Once you start eating at 500 or 1,000 deficit each day coupled with the exercise, you'll notice things change pretty quickly.

Also, weight lifting gets a lot more fun once you start seeing some changes in your body comp.