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armandjordan58
05-04-2013, 10:55 PM
Hey,

Age 19
Weigh ~160
Height 5'5''
Body Fat %:n/a
Goal Weight:~140
Goal Body Fat %:~10 or lower

Thoughts on macros and calories
Total calories~1,500
Protein=0.82g/lb= 131.2g=524.8 calories
Fat=0.4g/lb= 64g=576 calories
Carbs=fill the rest 1,500 = 99.8g=399.2 calories

Calories too little? I feel like it kind of is, but I am trying to cut.

As for as workout plan, I was doing Stronglifts 5x5
Most recent records were (not my best)
Squats 165lb
Bench Press 140lb
Barbell Row 115lb
Overhead Press 80lb
Deadlifts 165lb

I kind of stopped stronglifts because I wanted to workout more, working out is getting fun, even though it is hard. Feels nice to push yourself everyday. But I kind of wasn't checking up on what I was eating, wasn't planning it beforehand or recording it, and my weight stalled around 160lb for 3-5 months.So I kind of took this plan from zyzz, and I'm sure most of you think this is overkill or that even if I do, do this plan, my calories are too low. But I still would like your honest opinions and suggestions....
(I used to weight about 205 lb, 3 years ago) Weight has stalled on 160lb for long time now...


5 Day split plan-taken from zyzz

Day 1:Chest/Biceps 19 sets
Bench Press 4/8to10
Incline Bench Press 3/8to10
Incline Fly's 3/8to10
Chest Dips 3/to fail
Barbell Curls 3/8to10
Preacher Curl 3/8to10

Day 2:Legs 13 sets
Barbell Squats 4/8to10
Dumbbell Lunges 3/8to10
Leg press 3/8to10
Leg Extensions 3/to fail

Day 3:Back 13 sets
Deadlifts 4/8to10
Bent Over Rows 3/8to10
Dumbbell Rows 3/8to10
Chin Ups 3/to fail

Day 4:Shoulders/Triceps 16 sets
Shoulder Press (alt dumbbell-barbell) 4/8to10
Upright Row superset Lateral Raise 3/8to10
Front Raise 3/8to10
Close Grip Bench Press 3/8to10
Skullcrushers 3/8to10

Day 5:Full Body 12 sets
Deadlifts 3/8to10
Squats 3/8to10
Clean and Jerk 3/8to10
Pull Ups 3/to fail

LVLifter81
05-05-2013, 12:00 AM
If your calories were low, you'd be losing weight (something, muscle, fat, something). Do you log/weigh your food? Do you count everything you put in your mouth towards the 1,500 calories? Do you have cheat meals/days? Do you do any cardio?

I'm thinking you should be losing weight at 1,500 calories. First guess is that you aren't tracking well and are consuming more than 1,500 per day.

Other options include adding in cardio/more cardio.

Training wise, if I was in your shoes I'd stick with StrongLifts or Starting Strength. You have a lot of room left to grow in your lifts. Personally I spent a lot of time messing around on the chest press machine, pec dec, etc. never making any progress, never adding any weight to the exercises nor muscle to my body. As soon as I got serious about squats, deadlifts, etc. I starting making progress. That's just me though!

armandjordan58
05-06-2013, 10:37 PM
If your calories were low, you'd be losing weight (something, muscle, fat, something). Do you log/weigh your food? Do you count everything you put in your mouth towards the 1,500 calories? Do you have cheat meals/days? Do you do any cardio?

I'm thinking you should be losing weight at 1,500 calories. First guess is that you aren't tracking well and are consuming more than 1,500 per day.

Other options include adding in cardio/more cardio.

Training wise, if I was in your shoes I'd stick with StrongLifts or Starting Strength. You have a lot of room left to grow in your lifts. Personally I spent a lot of time messing around on the chest press machine, pec dec, etc. never making any progress, never adding any weight to the exercises nor muscle to my body. As soon as I got serious about squats, deadlifts, etc. I starting making progress. That's just me though!

Thanks! for your reply, yes i try to count my calories and I do it on a spreadsheet the day before plan it out for tommorrow. But lol I usually end up eating more and not sticking with it... I don't do any cardio now, but I'm thinking of going with your suggestion and continuing StrongLifts until I reach certain goals in lifts. Such as

Strenth Goals Intermediate
Bench Press:bodyweight x 1.2:160lb 192lb
Squats:bodyweight x 1.6:160lb 256lb
Deadlifts:bodyweight x 2:160lb 320lb

Plus adding cardio. Walk on treadmill for 20-30 minutes after stronglifts, and on the off day, do 1 hour of cardio. Probably 30 minute bike, 30 minute walk/jog.

I was thinking of adding Leangains, of fasting 16/8.

But honestly I think my biggest problem is following through...
I plan what I eat, then when the day comes I end up eating more "tastier" food.

armandjordan58
05-06-2013, 10:39 PM
Omega 3 Fish Oil-3 Softgel 30

Whey Protein-1 scoop 120
Banana 104
2% Milk-1 cup 140
Frozen Blueberries-140g 70

Chobani Greek Yogurt 140

Almonds-1 oz or 28g 160

tuna 100
Oroweat-1 slice 80
Mayo-1/2tbsp 45

Sirloin Tip- 8oz raw 360

Ceser Dressing-7g 120
Croutons-7g 35
salad


Total calories ~1,504
Protein 128g
Carbs 109g
Fat 62g