Plateau and Weightloss

Propain · 03-01-2003, 07:51 AM

My stats:
5,6
241 lb
Short Stocky build

After leaving Army I had a knee injury and in that time I put on quite a bit of weight I ballooned up to 265 lb and was smoking a pack a day. I have quit smoking for over a year now and I went on a diet but not strong I started June of 2002. I Have lost total of 24 lbs. This was without excersice just dieting first of year I decided to turn it up a notch. Now I have a workout schedule that I have to workaround my Work schedule it is 3x2 12 hr shifts time when I get home gym is closed and it is night I use days I work as my days off at gym normally it is like following
Sat - Work
Sun- Work
Mon -Work
Tue -OFF/Gym
Wed - OFF/Gym
Thur - Work
Fri - Work
Sat - OFF/Gym
Sun - OFF/Gym
Mon - OFF/Gym
This is my workout and my days rotate week by week.
At gym
I usually spend 2 hr
-15 -20 minutes Cardio "Running on treadmeal 1.5 Miles Walk .5" 2.0 miles total
- 50 minutes Weight training "Cybex Machines"
Legs- reps 15 sets 2
chest - 15 sets 2
shoulders -15 sets 2
abs- 100 sets 3
Walk track 1 mile
Sauna 15 minutes
These are the machines that relate to each part of the body I spend more on abs due to it is area I want to work on most along with thighs. I have big stocky type legs. It seems like I alway reach 240 and plateau in any of my attempts for weight loss and once I got discouraged and went ack to 260. I am now at 240 again last week I got to 138 but now back at 241.

Ok here is my diet.

Breakfast

Shake Whey protein gnc brand I add 2 cubes of ice and 1 banana

Lunch
I will eat healthy choice meal around 320 calories

Supper
Shake as for Breakfast along with a can of tuna.

I drink water all day up to 12 glasses. I lost alot of weight just cutting out softdrinks and not eating after 8pm.

Now I know this is probably not ideal to everyone I just cameup with a weight plan of my own.

Areas I want to work on
Gludious Maximus -Tighten
Thighs -Tighten I have stock legs decent calfs Wife tells me "Soccer Legs"
Abs - Tighten "Love Handles"

Now With all that I will be posting picture soon to better explain body type. For now I tryed to go in detail my routine hopefully someone can guide me into a better plan or help speed up my weight loss according to my schedule. Any help would be appreciated.

RonJ73 · 03-01-2003, 08:48 AM

I can tell you with 100% cerainty that you're not getting anywhere NEAR enough calories in your system and that's why you've plateaued.

You should be eating about 2400 calories a day. By the looks of it, you're getting about...900-1000 calories. WAY not enough. Your body has gone into starvation mode and is saving as much fat as possible.

Up the calories right away.

Eat 5-6 meals a day.

Drink 1 gallon of water a day...at least.

Try this breakdown...
240g Protein
240g Carbs
53g Fat

This gives you 40% of your calories from carbs, 40% from protein and 20% from fats.

I've been up for over 24 hours, so I can't quite come up with a meal plan for you, but read labels and go from there...try to avoid having carbs and fats in the same meal.

Exercise wise, do a max of 45 minutes of cardio in the course of a day. Any more and you'll be burning muscle tissue.

Once I can think again, I'll attempt to make meal suggestions.

Propain · 03-01-2003, 09:41 AM

I guess it is all new and it seems wierd to eat that much and not blow up like a pig. when you say 45 minutes cardio what would you suggest?

RonJ73 · 03-01-2003, 11:16 PM

Quote:

Originally posted by Propain
I guess it is all new and it seems wierd to eat that much and not blow up like a pig. when you say 45 minutes cardio what would you suggest?

Believe me, I know the feeling.

As for the cardio, an elypitical trainer for 30-45 minutes. Brisk walking on the treadmill or jogging on it. The bike. Anything like that, generally. I think the elyptical trainer (which I often refer to as the torture device in my gym) is probably the most effective of them.

Propain · 03-02-2003, 06:59 AM

For my stats above should I consider Keto with my workout schedule? If so Would I still shoot for same amount of calories you mentioned above?

RonJ73 · 03-02-2003, 07:05 AM

Keto works for some. Doesn't work for others. Meaning it's fairly difficult to stick to and simple things can throw it off. Depending on how diciplined you are, Keto isn't bad.

Same calories, different breakdown. Read the stickies on Keto. A good "start point" for beginners is 60% fat, 30% protein and 10% carbs. In your case that would be:

169g fat
180g protein
60g carbs

Although you might want to adjust the carbs down to about 50 and increase the protein to 190.

The same rules apply to carbs and fats. Avoid having them together.

On the "Carb Up" days, have this breakdown:

420g carbs
180g protein
27g fat

420 grams of carbs might be difficult to attain. You can play with these numbers a little. Have some more protein and less carbs if you feel overburdened with them.

rleeson · 03-02-2003, 07:29 AM

I would suggest giving the 40/40/20 a fair try being able to have carbs makes it less likely the cravings for them will lead you a stray. If you can't handle not having carbs Keto is not for you.

I've doing 40/40/20 for about 6mo and it works. You really bo need to eat enough if you want to loss fat before an started eating right I had myself eating 70-1000 cal /day and not going anywhere. I'm eating around 1800 now and losing fat and gaining a bit of lean. I had tought that to be thin I needed to be hungry all the time be that's not true. eating like 6 times a day of the right (at least not wrong)stuff works. I'm leaner now around 185lb than I was when I starved myself down to 135lb about 15 years ago.

Rob--

Propain · 03-02-2003, 08:08 AM

Quote:

Originally posted by rleeson
I would suggest giving the 40/40/20 a fair try being able to have carbs makes it less likely the cravings for them will lead you a stray. If you can't handle not having carbs Keto is not for you.

I've doing 40/40/20 for about 6mo and it works. You really bo need to eat enough if you want to loss fat before an started eating right I had myself eating 70-1000 cal /day and not going anywhere. I'm eating around 1800 now and losing fat and gaining a bit of lean. I had tought that to be thin I needed to be hungry all the time be that's not true. eating like 6 times a day of the right (at least not wrong)stuff works. I'm leaner now around 185lb than I was when I starved myself down to 135lb about 15 years ago.

Rob--

With your stats you seem closest to my stats when you started . What does your diet look like just curious on sample diets including carbups.

rleeson · 03-02-2003, 10:35 AM

Quote:

Originally posted by Propain
With your stats you seem closest to my stats when you started . What does your diet look like just curious on sample diets including carbups.

There is no "carb up" with 40/40/20. you want as much of the fat as possible to be good fat... EFA's etc. I have felt much in the way of "craving" that I hear about from the Keto people. I have broken down and eaten a pint of ice cream 4 times in 6 month. On 1800cal/day I'm allowed a cheat day each week but I generally don't take it. My rule is I can have any if I can justify it myself as fitting into my goals or if I still want it after I honestly still want it after I try to put it out of my mind for 20 minutes.

A typical day for me is:

Morning workout Just cardio for ~45min When it's cold and dark I don't always make it out of bed

Meal1- ~0800 Oatmeal ~ 1cup ,16oz skim milk, tbsp brown sugar (it's only 20cal)

Meal2- ~1000 bannana

Meal3- ~ 1200 6oz can water pack tuna, ~1/2 cup low fat cottage cheese, ~2cups mixed greens (Romain lettus and the like), 2-3 tbsp wine vinager (a tbsp or 2 of extra virgin olive oil would be a good addition)

Meal4- ~1430-1500 Turkey Sandwich on pumpernickle bread

Meal5- ~1700 Apple

Evening workout Lifting and another carfio session

Meal6- ~2130 Grilled skinless chicken breast Steamed veggies

Drink as much water as I can...

Propain · 03-02-2003, 10:57 AM

Besides my messedup workout schedule due to work the diet sounds like a great plan. Just curious how long did it take you to get to your second stage from start which was 216 I think

rleeson · 03-02-2003, 11:38 AM

Quote:

Originally posted by Propain
Besides my messedup workout schedule due to work the diet sounds like a great plan. Just curious how long did it take you to get to your second stage from start which was 216 I think

That was before I found "The Way"

about a year of starving and binging not a pretty story and I don't like to think about it. I don't have pics of me at my peak (I was in denial and wouldn't move the scale to the 250lb-300lb range so pictures were not going to happen)

This is me in August at ~216 a couple weeks after I started to do thing the right way: http://forum.bodybuilding.com/attach...&postid=754367

This is in December at ~190
http://forum.bodybuilding.com/attach...&postid=983318

This is a week or so later with the pants the were my wake up call when they started to get snug.
http://forum.bodybuilding.com/attach...&postid=983202

I need to take some new ones but there's not much that shows in the webcam. I have some definition now that wasn't there in Dec but it gets flattened out in the pic, that and I haven't working as hard at it as I should/was between work and some flu.

Rob--

Propain · 03-02-2003, 11:54 AM

Very nice loss
(I was in denial and wouldn't move the scale to the 250lb-300lb range so pictures were not going to happen)
I know the feeling of denial.

It just seems wierd not to starve yourself but Im a believer now. Thanks for sharing I am sure it will help me in my loss very encouraging!!

rleeson · 03-02-2003, 12:21 PM

I didn't believe it either. If I had back in high school when I first discovered how I could starve myself I might be 5'8" to 5'10" now having a lean muscular body since Jr year and be living a more normal and happier life now...

I'm 51yo, single and a virgin

, my life is going to work, going to the gym and sleeping and eating every 2-3 hours during the day. I think lab rats have more of a life than I do and my brain is complex enough to know that, so it bugs me.

Sorry about the self pity, if I vent it it bothers me less...

Rob--

derekmac · 03-02-2003, 12:33 PM

Quote:

Originally posted by RonJ73
I can tell you with 100% cerainty that you're not getting anywhere NEAR enough calories in your system and that's why you've plateaued.

You should be eating about 2400 calories a day. By the looks of it, you're getting about...900-1000 calories. WAY not enough. Your body has gone into starvation mode and is saving as much fat as possible.

Up the calories right away.

Eat 5-6 meals a day.

Drink 1 gallon of water a day...at least.

Try this breakdown...
240g Protein
240g Carbs
53g Fat

This gives you 40% of your calories from carbs, 40% from protein and 20% from fats.

I've been up for over 24 hours, so I can't quite come up with a meal plan for you, but read labels and go from there...try to avoid having carbs and fats in the same meal.

Exercise wise, do a max of 45 minutes of cardio in the course of a day. Any more and you'll be burning muscle tissue.

Once I can think again, I'll attempt to make meal suggestions.

I think it's important to establish a couple of things. Are you looking to gain muscle or lose fat? To lose the fat, I would up the cardio and decrease the weights. Personally, I find that a good hour of cardio 5x a week gets results quickly. Plus, are you using any glutamine or taking a multi? These are essential if you want maximum results. Best of luck in your progress. Believe in yourself, and you'll get there.

Propain · 03-02-2003, 12:37 PM

Yeah wrestling in Highschool did it for me as for starving. I think I stunted my growth as well. The main thing your not far away from your goal. Now its time to get out there and meet some people. There are plenty of women out there looking. Its just a matter of find one that jives with your personality. Problem is when your over weight your self confidence is shot to hell. Now with all the weight you have lost you should have a big confidence level. Women hate guys with no self confidence. So its a matter of time before you start meeting people. Just get out there and flaunt that Sh!t. =)

Propain · 03-02-2003, 12:42 PM

"I think it's important to establish a couple of things. Are you looking to gain muscle or lose fat? To lose the fat, I would up the cardio and decrease the weights. Personally, I find that a good hour of cardio 5x a week gets results quickly. Plus, are you using any glutamine or taking a multi? These are essential if you want maximum results. Best of luck in your progress. Believe in yourself, and you'll get there."

I have muscle and actually 16.29 % bf I just want to lose fat all im doing now is the whey protien and started keto today. I used to couldnt run a 1 mile now up to mile and half running. When I was in Army I could run 5 miles. everytime on treadmeal I up speed towards end and try to run farther. My goal is 2 miles in 15.54 minutes. I am new to this so I guess no I hagvent used glutamine I dont know what it is really I do take one a fday vitamins if mult is what you mean by that. Ill have to research it on web.

rleeson · 03-02-2003, 01:22 PM

Quote:

Originally posted by Propain
Yeah wrestling in Highschool did it for me as for starving. I think I stunted my growth as well. The main thing your not far away from your goal. Now its time to get out there and meet some people. There are plenty of women out there looking. Its just a matter of find one that jives with your personality. Problem is when your over weight your self confidence is shot to hell. Now with all the weight you have lost you should have a big confidence level. Women hate guys with no self confidence. So its a matter of time before you start meeting people. Just get out there and flaunt that Sh!t. =)

I started because I was fat and wanted to have a body more like the wrestlers I even thought about going out for wresting Senior year just to workout and get in shape. But I didn't because I didn't want the grief I believed I would get for one of the coaches, I made the mistake of talking to a coach in Jr.High about me getting into gymnastics and I still regert it.

I may be leaner and more muscular than I was but I still don't really believe it so I'm still work with the Pillsburry Doughboy self image. Changing your self-image is very hard...

Rob--

derekmac · 03-02-2003, 02:08 PM

Quote:

Originally posted by Propain
"I think it's important to establish a couple of things. Are you looking to gain muscle or lose fat? To lose the fat, I would up the cardio and decrease the weights. Personally, I find that a good hour of cardio 5x a week gets results quickly. Plus, are you using any glutamine or taking a multi? These are essential if you want maximum results. Best of luck in your progress. Believe in yourself, and you'll get there."

I have muscle and actually 16.29 % bf I just want to lose fat all im doing now is the whey protien and started keto today. I used to couldnt run a 1 mile now up to mile and half running. When I was in Army I could run 5 miles. everytime on treadmeal I up speed towards end and try to run farther. My goal is 2 miles in 15.54 minutes. I am new to this so I guess no I hagvent used glutamine I dont know what it is really I do take one a fday vitamins if mult is what you mean by that. Ill have to research it on web.

Glutamine is a great recovery aid and it helps spare lean muscle mass, esp. as you cut up.