This post is going to be long so bear with me:
I am a sophmore and a varsity hockey player, and am currently weighing in at 155 at 5'8" with 13-14% body fat. I used to be 5'7" 165 this spring at 19-20% bodyfat but was able to lose ten pounds of body fat. I started doing crossfit and the mix of cardio and lifting really helped out my body shape. However, I have been stuck in a rut trying to get down to 145 for hockey season (helps with speed and agility, no need to be big, also want to look better and leaner). Here is what I currently do. Can anyone suggest a way to tweak what I am doing to help me lose those last 10 pounds, I really want to look and feel good by hockey season (starts mid-November).
Typical Eating day:
1: 180 Calorie Chicken Apple Sausage, 1: 100 calorie low fat vanilla yogurt pack, 1 cup of sauteed spinach or carrots, 1 12oz glass of water
8-12 oz of meat (depends on school lunch, always chicken or some other lean meat, never read meat), 1 bowl of the vegetable dish (always roasted or steemed), 1 small dessert, 1 carton of skim milk. (I always skip the pizza and pasta entree).
Mid afternoon Snack (3pm):
Protein Shake: 1 scoop 170 calorie, 30g protein whey six star nutrition powder protein, 150 calories of "natural" peanut butter, 12 oz skim milk, ice in blender, I drink all of it
Usually some type of meat, either fish or red meat, around 300-400 calories, whatever the vegetable is for dinner, glass of water. Once a week I will have tater-tots or sweet potato fries for a treat, or we will go out to dinner.
I have completely cut out breads, pasta, grains, bagels, anything like that (I was addicted to them last spring and it was why I shot up to 165).
My Workout Regimen:
Tuesday, Thursday, Saturday: Lifting, 5x5 Bench, 5x5 deadlift, 5x5 military presser or barbell Over head press. then bicep and tricep workout, then calf-raises and shrugs.
Tuesday, Thursday, maybe Sunday: Cardio, usually 1.5 hr hockey practice.
Monday, Wednesday: High School Fitness Program at Crossfit Gym, squatting and sprinting and cleans.
I'm pretty athletic, can do 50 plus push ups, 80-90 situps, 6:40 mile, but I need to trim down. Does anyone see why I can't lose those 10 extra pounds? I'm no fitness expert so please help.
Thread: How to lose those last 10 pounds
09-10-2012, 07:08 PM #1
How to lose those last 10 pounds
09-12-2012, 05:02 AM #2
09-12-2012, 12:23 PM #3
09-12-2012, 12:30 PM #4
How are you liking Six Star Whey Protein Plus?
Finally, your training routine looks sound. Our Six Star Performance Coach Jon Chaimberg (from Montreal) trains NHLers like Kris Letang. He's put together a great playlist for hockey players. Try some of these great exercises. http://bit.ly/QdkmSg
You can also visit his personal website for great circuits at www.adrenalineperformancecenter.com
All the best and good luck this season!
Six Star TeamSix Star Pro Nutrition Rep
SixStarProNutrition.com | Facebook.com/SixStarNutrition | @SixStarPro | YouTube.com/SixStarNutrition
09-14-2012, 01:53 PM #5
Thanks to everyone who answered:
Per your recommendations, I have now cut out the yogurt at the beginning of the day and the dessert at lunch. I don't actually have access to anything but a bench, barbell, and rack both at home and at Crossfit so I can only do squats. I have already dropped to 153.3 as of this morning (I think 4 days since I first posted). And the thing about the carbs is that I have trouble limiting myself with them, and I have seen nothing but improvements without them so I am going to continue to not eat them but thank you for addressing it.
I have nothing but great things to say about the Six Start Nutrition Whey Powder. I have been mixing it with peanut butter and skim milk into a smoothie and have been using it occasionally when I am really hungry/after I workout. It has really been helpful in working to better tone my arms as well as control my appetite (can't beat 30 grams of protein for only 170 calories). Today I decided to try a deadlift max and I was able to do 250, up from 180 when I started lifting seriously this summer, and I attribute a lot of that to the whey protein.
Oh and I have also modified my workouts to increase the reps.
09-17-2012, 08:25 AM #6
09-19-2012, 08:40 PM #7
Assuming you're not a troll...
Need to eat more complexes early/mid day. (brown rice, sweet potato). With your diet alone hockey is overworking your body now factor in lifting... Not enough carbs/fat at all.
For upping your reps. Doesn't really matter the whole higher rep less weight gets you cut is and is not true. Higher the reps you go different energy is used. For example... Do 5x4 on squats and 2x10 squats and see if higher reps make you more gassed.
Either way good luck
09-21-2012, 03:11 AM #8
09-21-2012, 07:50 AM #9
09-23-2012, 08:53 PM #10
Thought I would update: and no, I'm not a troll
Cutting out the deserts and yogurt has really helped, just hit 151.8, definitely noticing it around the belly my love handles are almost completely gone and my top 4 abs are beginning to show without flexing. The higher reps has really helped with the intensity and also played a big part in the losing of the last 4 pounds. I just want to say thanks again to everyone who replied, very big help. And my lifts keep going up and I'm getting faster on the ice so only good things to report.
09-23-2012, 10:13 PM #11
09-26-2012, 09:16 AM #12
10-01-2012, 08:26 PM #13
I'm down to around 150, have been hovering, so I've began running 1.2 miles 4-5 times a week (length of my neighborhood). Energy is still high on the diet, and I've seen some really solid improvements. No real major gains in lifts, I'm transitioning more to cardio than heavy weightlifting to try to shed those last 5-6 pounds.
10-02-2012, 12:44 PM #14
10-02-2012, 03:11 PM #15
10-02-2012, 05:05 PM #16
Luke- I'm trying to increase my explosiveness and quickness, so I'm still doing squats and cleans and deadlifts twice a week at Crossfit, I'm only doing the Bench Press, and isolation arm exercises once a week. I've been focusing more on runs, sprints, and body weight exercises like pullups and pushups and situps. I also want to be an officer in the military after college so it doesn't make sense for me to be huge or overly muscular looking for more of a lean physique. Six Star Whey Protein with Peanut Butter and Milk still kicks butt and is my go to drink after a workout or when I'm hungry.
As to the diet, I have cleaned up my diet completely and don't eat dessert or anything like that anymore, also I don' eat bread/grains (mixture of I have trouble controlling portion sizes and I found out recently that my body doesn't respond well to gluten).
Thanks to everyone who responded
Also I'm thinking about starting a log, how do I do that?
10-03-2012, 08:02 PM #17
10-04-2012, 09:46 AM #18
Hockey Player that's Awesome!
I got started in lifting to get bigger for hockey
and then went on to my bodybuilding career.
12 calories per pound of bodyweight.
Split it over 5 meals.
50 percent carbs
30 percent protein
20 percent fat
Classic diet would
be egg whites and oatmeal in the morning
Apple and a protein shake meal 2
Large salad with hemp oil dressing and chicken breast lunch
Bowl of rice, or potatoes, with a can of tuna late afternon
Chicken, turkey breast of fish with steamed veggies and baked potato
Serving sizes are adjusted by percentage of daily calories
So a 150lb guy needs smaller servings than a 250 pound guy.
You should drop a 1-2 lbs per week of fat.
Anything more than that and you should put up your carbs a little
bit say 200 calories per week til you hit your optimum level.
There's more details in my course listed at the bottom.
3-Times Natural National Champion
Get the legendary $497 training system
absolutely FREE. No strings attached:
10-05-2012, 10:42 AM #19
10-07-2012, 01:38 PM #20
10-12-2012, 08:13 AM #21
10-12-2012, 05:56 PM #22
10-14-2012, 09:05 PM #23
Sorry I haven't posted in a while schools been busy and the PSAT's coming up. And no, again, this is not a fake thread and I guess I see why it's fishy but if it will put your mind at ease you can go over to the keto log section and see my attempted keto log. Turns out that I wasn't actually doing keto nor did I actually know what keto was, but those are just details.
Anyways, to an update.
Current weight: 146.8! (so pumped). Bodyfat according to online calculator is around 12.25% (down from 14% at ~155 when I started this and 19% at ~167 two inches shorter last spring). Counting calories, running, and eating a lot of protein works miracles. And I was wondering if there was a vanilla flavor of Six Star I'm about to buy another tub but they only sell chocolate down at the Walgreens I get it from.
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