I need to lose another 30LBS. I've lost 65+ already but I've hit a wall have'nt gained any but can't seem to lose either. Changed workout routine this is what I've been doing now.
10 min warmup
Pull day:
1) Pull ups Gravitron
2) Close Grip seated Row
3) Standing Barbell Curl
4) Seated Pullovers (Machine)
10-15 min cool down
All of these are done 4 sets increase in weight each set 12-15 reps per set. These are done as a curcuit as fast as I can do them. 1-2 min rests between circuits.
10 min warm up
Push day:
1) Incline Press
2) Seated overhead DB press
3) Dips Gravitron
4) Flyes (Nautalis Machine)
5) Hammer Pushs (Don't remember real name??)
10-15 min cool down
Again these are done like above
10 min warm up
Leg day:
1) Squats
2) Stiff leg deadlifts
3) Leg extentions (machine)
4) Leg Curls (machine)
10-15 min cool down
Again circuts done as fast as possible
I stopped doing Cardio at Gym I've been snowshoeing 2 times or so a week and I plan to hike and bike when the weather breaks (I live in the Northeast). As far as supplements:
1) Multi Vitimen
2) Fish Oil capsules
3) Pre workout Drink usually Thermo Rush
4) Post workout drink Apex Max Whey 1 scoop mixed with water.
I have 1 cheat day (usually Saturday) rest of week I eat pretty clean. Protien, Veg light Carb. Eat 5-6 times a day.
I have been told to take CLA to help me lose weight. I did a search on here and could'nt find anything about this stuff?? Some of the weight lose pills look Great but for every good review I read (hear) theres a bad one to go with it?? I'm so confused!!!!
I was hoping some of you cyber people that have been into this way longer than me could point me in the right direction!! I'm sure I have left something out so if you need to know anything else to help you formulate opinions ask me. Thanks in advance!!
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Thread: Need some help losing!!
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01-31-2009, 03:45 PM #1
Need some help losing!!
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01-31-2009, 05:17 PM #2
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01-31-2009, 06:12 PM #3
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01-31-2009, 06:22 PM #4
5' 8"
245-LBS/18%BF
Bfast- 2-3 eggs or Oatmeal (Instant) weekdays
Snack- Whey Protien 1 scoop mixed with water or 1/2 sandwich whole grain bread with turkey and mustard.
Lunch- Salad usually Mcdonalds Southwest grilled chicken 1/2 of dressing package, our Turkey Sandwich whole grain bread or Tuna w/lowfat mayo sometimes cup of soup with it.
Snack- Whey Protien or some almonds 1/2 sandwich
Supper- 6oz chicken, brown rice, veg (frozen) or salad w/low fat cal dressing(tablespoon)
Lift days include pre workout drink and post whey drink and a handful of almonds (sometimes) these are the days I eat 6 times. I do go to Gym everyother day to allow for recovery time. I stopped hard core cardio on the advice of my trainer. I was going to gym 6-7 days a week and was haveing a hard time sleeping, he felt it was over training so had me cut back (I have been sleeping much better). Prior to that I was doing 1hr to 1hr 15min cardio usually split between statinary bike and tread mill. I realize the McD's thing probably is'nt the best but when you have 30 or so min for lunch its very handy.
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01-31-2009, 08:29 PM #5
- Join Date: Jul 2003
- Location: Greensboro, North Carolina, United States
- Age: 64
- Posts: 6,703
- Rep Power: 8112
How many calories and grams of protein, carbs and fat is this? Include the pre and post workout shakes and any carbs in your supplement drinks.
What are the same totals on your off days?
If you don't know, go to fitday ( www.fitday.com), set up an account and plug in the foods there. It will calculate the totals for you and it is an excellent site for tracking your diet going forward."People listen to rich folks. People they pray for poor folks"- John Thompson, long time head basketball coach at Georgetown University.
Passion doesn't pay the bills. G4P does.
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01-31-2009, 08:37 PM #6
I never focus on losing lbs or "scale" progress, but rather go by "mirror" progress... thinking merely in terms ideal weight is not always advantageous and can obscure your goals by making you eat less when you might need to be eating more. I like to think in terms of 'muscle gains' instead of weight loss because the more muscle, the more calories you can enjoy eating when the metabolism becomes in check.
I'd combine push and pull in the same workout. For example, work chest and back simultaneously by alternating exercises in supersets. Working apposing muscle groups together reduces your chances of injury (especially as we age) and I've always found it better for fat burning. Your leg day looks good because you're combining leg curl and squats...plus a few others. You might want to also try full body workouts on occasion in the same circuit fashion. I'm always mixing up my workout regime just out of boredom. I even attempt 100 straight reps when I'm real bored which is most of the time.
To keep the muscle, I suggest digestive enzymes so you're absorbing everything as far as calories go, ultimately leading to increased metabolism.
Your metabolism may have simply increased up to this point so you're currently just plain not eating enough! Scrap instant oatmeal for 'whole oats' or mix the two, and it appears you may need to up your protein intake a bit. If I use whey, I prefer hydrolysate because all the other whey protein types gives me bloating/gas. I'm currently liking Nitrofusion better than any whey mixes. It uses brown rice concentrate, pea isolate, and artichoke isolate, BCAA's all with no artificial ingredients. There's a company that can allow you to make your own protein formula with none of the junk. Haven't use it yet because I bought a bunch of Nitrofusion off wheycheap for a steal.
My only question is what does your preWO drink and meal consist of ?
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01-31-2009, 08:38 PM #7
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01-31-2009, 08:38 PM #8
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01-31-2009, 09:29 PM #9
First off congrats on the 65lbs!
I think this is a good link for ideas on busting through a plateau. http://www.bodybuilding.com/fun/sclark56.htm
And I agree with others. If you're stalled, you should look into tracking your cals on a site like fitday or sparkpeople. Based on your stats, you probably need about 2200 cals to lose a lb a week. It's still difficult to determine what your cals are since exact quantities are missing for some of the foods you've listed but I'm guessing you're getting in only 1600 cals which is too low IMO and is most likely under your BMR. You may have slowed down your metabolism. Along with tracking your cals, I'd up them by 200 each week over the next 3 weeks till you get to 2200.
Also, breakfast is really low in cal and oatmeal by itself doesn't give you enough protein. Why not just combine the two - eggs & oatmeal. (And on the nutrition tip alone, you don't eat any fruit! Throw in a grapefruit or orange or banana for BF. Maybe LF yogurt and an apple for a snack.)
Over an hour of cardio 6-7 days a week is extreme (especially if you've got an extreme cal deficit) but I would do cardio 5x a week (2 20 min HIIT on non-lift days, and 30 minute sessions on the days you lift.) Also, switch up the machines you use. With repetition, your body becomes more efficient and you burn fewer calories. I typically switch out my cardio machines every 2 - 3 weeks. Try the eliptical and stepmill in addition to your bike and treadmill. Might even want to give rowing and jump roping a try.
I personally have never used fat burners and I feel they should only be used when you're close to your goal weight (5 - 10 lbs) and you just can't get over that hump. I think it's too early for you to go that route with 30 lbs to go.
I take CLA. It's basically safflower oil. Some people swear by it for losing body fat - especially abdominal fat. I personally think its works, but I only had 10 lbs to lose when I first started taking it and I couldn't really tell you what was attributable to CLA vs diet and workout. I continue to take it because it makes my skin soft and I definitely notice a difference in cellulite (things you may not necessarily be interested in
My guess at your diet breakdown.
BF - 140 - 200 cals
Lunch - 400 - 500 cals
Dinner - 500 cals
Snack - 100 - 200 cals
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02-01-2009, 07:48 AM #10
This is Great!! Keep the suggestions coming. I signed up for Fitday to track my cals and hopefully progress!! That site is GREAT!! I never knew it was there. I am going to start keeping better track of my cals. Another thing the general feeling I'm hearing is I need to eat more to loose more weight?? That is the first time anyone has ever told me that (I might cry!!! LOL...)!!! Like I said any and all help welcome. Thanks everyone i really apperciate it!!!
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02-01-2009, 10:33 AM #11
There's probably better articles about restrictive cals and lowered metabolism but I think this gives you an idea. http://primusweb.com/fitnesspartner/...metabolism.htm
I'm guessing your maintenance cals are at 2700, so you've got over 1K deficit, or a 40% drop and you are consuming less than your BMR most likely. No bueno.
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02-01-2009, 05:48 PM #12
- Join Date: Jul 2003
- Location: Greensboro, North Carolina, United States
- Age: 64
- Posts: 6,703
- Rep Power: 8112
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