Open to suggestions

[zeev]

Hey there, all...

I have read many inputs here, but since everyone's situation is unique, I thought I would give my specific cause a try here, because I'm not sure what I'm doing is working.

Background: First, I'm 45 years old (will be 46 this year) and am 285 lbs, 6' even and have been for about 30 years (although I'm shrinking, last time I was measured, it was only 5'11"!). I'm retired from the Navy after almost 21 years, and those years took some specific tolls on me. First, one of my guys had a seizure and I carried him to sickbay. In the process, doctors said I twisted my spine. I went through months of physical therapy to straighten it out, but recently a doctor (nurse practioner) said there was nothing wrong with my back... it's my weight. It only hurts when I have to stay upright for any amount of time (cutting food in the kitchen, mowing the front and back lawns). Additionally, my knees aren't in great shape. When I try lunges, it's painful to do... even with braces.

That said, I'm tired of being a "big" guy and want to lose weight. Unfortunately, I'm only willing to do what I KNOW I can sustain in the long run. That means working out three times a week. I still have teens at home, and with band/orchestra/student council/basketball practice/soccer practice/latin club, I can't commit to more because I can't guarantee it's sustainable to me.

I have a membership at Gold's Gym. While there, I had a personal trainer for 6 weeks. The personal trainer showed me "how" to do proper exercises and what to eat (I was not eating much and she wanted me to increase my intake).

Here's my normal daily diet:
6:30-7:30 - Protein Bar (32g protein, 280 calories), 12 oz. Orange juice.
9:15-9:45 - Two small pieces of cheese (individually wrapped) and an apple.
11:00-11:30 - Small to normal portion of lunch but include 6 oz protein and some foliage (fruits/veggies).
5:00 - Normal portion of dinner (I've been downsizing my plates from regular larger dinner plates to paper plate-size)

On occasion, I will have ice cream after dinner (once every two weeks or so).

I drink between 50-80 oz of water/gatorade a day (normally gatorade after a workout.

I work out M-W-F. My routines are broken down into muscle groups:
Monday: Chest and triceps (3 chest exercises/3 tricep exercises - 12 reps of each exercise x3 times).
Wednesday: Shoulders and legs (same... 3 exercises, 3 reps of 12 each per exercise for each muscle group).
Friday: Biceps and Back (same exercise/rep count)

After each workout with the weights, I have been going to the elipse for 30 minutes. I have been steadily increasing the resistance so that I'm burning roughly 400-450 calories (according to the machine) in that 30 minutes. Starting this week, I have added a preliminary 15 minute quick-walk on the treadmill before the elipse workout.

I'm getting a good sweat, but after the diet and exercise for four months I've only gained 5 lbs. I have been tested for thyroid problems (no issues). I'm starting to think because it was 14 years to put the weight on it will take longer to take it off.

Again, I'm focused on sustainability. I don't mind losing only 1 lb a month since I intend to keep this exercising up indefinitely (or as long as I can for my age). I can't run because of my knees.

But since I have only seen weight gain... especially since I'm into month 4, I don't know what's wrong. Is this normal? It can't ALL be muscle weight, can it? I can definitely say there's improvement in my life... where I used to be ready for bed at 7:30, now I stay up to 10:00-10:30 no problem (I get up at about 5:30). The water is making me mad because I still get up at least once a night because of that! lol I am noticeably stronger and with more stamina. My wife says she notices that I'm getting a slight "V" under my arms and my neck/shoulder muscles are different. But, my pants aren't any looser, and I'm not losing weight.

Please help!!

[jovanzensis]

If you feel your muscles getting stronger and your wife have noticed a difference in your appearance, you are certainly making progress.
For the scope of the move down, however, you will need to cut calories and / or increase the number of calories that are burned. Do you know how many calories you consume each day? If not, you may need to keep track of calories in food daily for a few weeks.