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Thread: Plateaus

  1. #1
    Registered User Bmaster93's Avatar
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    Question Plateaus

    Good morning all,

    This is my first post to this website, finally mustered up the courage to post (never thought, especially since I have always been fat or obese, that I should post). I have been doing a weight-loss challenge with my family for the last 7 weeks and I have lost 26lbs. Started at 267 and now I'm at 241. I have lost noticable inches around almost everywhere.

    Here is how i have done it. Managed, and REALLY managed my diet. Cut my calories to 1600-1800 calories a day, keeping it closer to the 1800 on workout days and hitting just below 1600 on rest days. 40% protein (180g), 30% fat (60g), 30% carbs (135g).

    I am working out 6 days a week. 3 days of cardio and 5-6 days of lifting. The lifting program I have been doing for the last 7 weeks is Arnold's program from 1984 (allegedly, it came in a muscle box from my buddy). Cardio is 30 minute interval training circuits or long-distance training (interval WAY more often than running).

    EDIT: I am not training for a show, ultimate goal is just look good naked and win this competition (the competition is a family friendly biggest loser, I am winning with just over 10% lost in 7 weeks).

    Any advice to get the weightloss to continue on my usual 4lb a week trend?

    Respectfully,

    Bmaster93
    Last edited by Bmaster93; 10-20-2019 at 03:20 PM. Reason: Competition Information
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    Summer is coming Maverick2015's Avatar
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    4lbs a week is not usually sustainable. It happens sometimes because of water weight, higher body fat, and/or newly starting to lose weight. It looks like you are doing the right thing, just expect as you lose weight that the loss will slow to a more normal 2lbs average (or so). Once you get even lower this might be 1lb a week, but you still have a ways to go with that. Calories seem good to me and you should be happy with the results. Remember this is a marathon, not a sprint. You will get there and be happy with the results. If you go too fast then you are less likely to stay slim.

    In terms of plateaus, don't get discouraged if your scale doesn't move as long as you are tracking right. Sometimes it all comes off at once since you can retain water. It will average out.
    Back at it again after being away from the forums for a few years. Was 280+ at the beginning of the year (290 on Dec 13, 2018).

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    Jump Rope for Cardio is my go to. Usually I use a calorie calculator to determine how much is lost.

    My go to cutting and maintaining desirable weight loss.

    - Workout with weights about 3 times a week.
    - Eat at least 1g protein / lb of lean body mass a day.
    - Eat some fruit, veggies/salad, and some essential fatty acids (EFAs) every day.
    - Above that eat whatever you want, preferably a wide variety of foods.
    - Adjust your food intake so that the desired rate of weight loss is maintained.
    “It is not the strongest of the species that survives, nor the most intelligent; it is the one most adaptable to change.” -Charles Darwin, 1809
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    Train hard play harder Tommy W.'s Avatar
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    Stay on course. Your fat loss will automatically slow as you get lighter. Those calories will take you straight to around 180 or so. You may experience plateau due to water retention however don’t be tempted to lower calories. If the plateau lasts for more than 3 weeks then you’re taking in more calories than you think on a weekly basis. If this ends up being the case lower calories accordingly
    If you don't get what you want you didn't want it bad enough
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    Almost died twice benisben25's Avatar
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    Look up Cole Robinson on YouTube, follow his protocols and I guarantee you will win your contest. Lol it honestly wouldn’t even be fair!
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by benisben25 View Post
    look up cole robinson on youtube, follow his protocols and i guarantee you will win your contest. Lol it honestly wouldn’t even be fair!
    misc>>>>>
    If you don't get what you want you didn't want it bad enough
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