A bit slow its depressing...

[jimmyhoffa59]

After taking about 6 months off from doing nothing after I lost 35 lbs in 60 days back in December I am back on track and been back on my same diet as before for about a month now.. only dropped 10 lbs but I have been doing more cardio than before and I eat completely clean.. Spoke with B. Spencer about it and he maybe suggested muscle memory from before kicking in and maybe balancing out weight loss initially.. but my clothes have not been getting any looser or anything really changing that I can notice if it was just my composition changing.. I dont wanna give in .. I have read where some people plateau for long periods of time but I did not think I would after NOT dieting for six months and starting up again hard with lots of cardio.. right now I am stuck at 300.. heres my daily diet..

630am 5 whites with either slice of whole wheat toast or 1/3 cup of oats.

workout... then 30-40 mins cardio HIIT for last 20 mins.

35-40gm protein shake since im in class usually and annoying to tote food.

clean chicken based meal, either chicken breast with veggies or another shake depending on where im at during the day.

shake 30-40 gm protein (Max Muscles gourmet)

dinner is usually a 6in sub tuna or turkey from subway on wheat with half bread removed..

sups: EFA's ZMA, green tea extract, BCAAs, CLA, fish oil caps..

Then every other day or so another 30 40 mins of cardio before dinner.

I know I know lots of you will say its not enough food or to cut the shakes but they were for convenience during the day when I am in class or busy running around. The program worked before and I have cycled up higher on carbs or calories on at least one day a week, but I should be seeing more weight drop or change in composition with this regardless.. Spencer.. whats your take.. I need a ONE day plan I can just repeat over and over.. I need simplicity more than anything thats why I eat same **** each day... Help me out someone. ALso.. each meal is about 3 hrs spaced.. and I usually dont eat past 830 at the latest.

[thugluv]

Originally Posted by jimmyhoffa59

only dropped 10 lbs but I have been doing more cardio than before and I eat completely clean..

Right there you have nothing to rant about.
10 lbs in a month is very good, that's more than 2 pounds per week, what more do you want? It takes time to lose weight, don't rush things. You're on the right track.
And another suggestion, stop weighting yourself and use the measuring tape instead, it is much more reliable. I've lost maybe 6 pounds in 2 months on the scale, but lost 3.5'' on my waist and gained 0.5'' on my arms.
You may be building muscle and losing fat too, which is why the scale is just an estimation.

[chevy72blu]

Originally Posted by thugluv

Right there you have nothing to rant about.
10 lbs in a month is very good, that's more than 2 pounds per week, what more do you want? It takes time to lose weight, don't rush things. You're on the right track.
And another suggestion, stop weighting yourself and use the measuring tape instead, it is much more reliable. I've lost maybe 6 pounds in 2 months on the scale, but lost 3.5'' on my waist and gained 0.5'' on my arms.
You may be building muscle and losing fat too, which is why the scale is just an estimation.

x2. I suggest taking a pic of yourself in the mirror - same pose every 14 days. This way you can compatatively see what is working best.

And congrats on 10lbs/month - thats pretty quick fat loss buddy.

[canadianpower]

Originally Posted by thugluv

Right there you have nothing to rant about.
10 lbs in a month is very good, that's more than 2 pounds per week, what more do you want? It takes time to lose weight, don't rush things. You're on the right track.
And another suggestion, stop weighting yourself and use the measuring tape instead, it is much more reliable. I've lost maybe 6 pounds in 2 months on the scale, but lost 3.5'' on my waist and gained 0.5'' on my arms.
You may be building muscle and losing fat too, which is why the scale is just an estimation.

Word up man.

[joverba2]

Your calories look really low. I'm no expert but I did come down from 390 to 245 within the past year. I'd guess your daily calorie intake on what you posted is between 1800-2200 calories. At 293 you should be eating way more or else you'll end up with loose skin and take it from me if I could go back and do it again I'd do it right and slower.