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Message
Trimming up/plateau advice
Posted on 5/29/25 at 8:07 am
Posted on 5/29/25 at 8:07 am
Hello all. This board has been beneficial for me, as I have read over various topics, and I come to you all frustrated.
I am a 37-year-old male. 5'9 and weighed 162 this morning after cardio. A year ago, I was in the best shape of my life and averaged around 155, so I would weigh between 153-157, but always in that area. Over the last year, I have increased my weight to the 160s; however, I haven't made any changes to my fitness routine or diet (that I'm aware of). I am worried I have plateaued or my metabolism is shite.
I sent a picture to ChatGPT of my upper body, and it responded with "you appear toned and muscular in your shoulders and arms, but your midsection looks soft," and that is the crux of it. I feel "soft" where I used to be very toned. Here is my workout routine:
Sunday: Rest
Monday: Hour of cardio on the elliptical in the morning, then an hour of weights (Arms) later in the day. 1000 crunches on machine
Tuesday: Hour of cardio on the elliptical in the morning, then an hour of weights (Back) later in the day.
Wednesday: Hour of weights in the afternoon (chest and shoulder) 1000 crunches on machine
Thursday: Hour of cardio on the elliptical in the morning, then an hour of weights (Arms and legs) later in the day.
Friday or Saturday: Hour of Cardio. I rest on the other day.
I also do OMAD Monday through Thursday, along with 16:8 on Friday. On the weekends, I don't do anything fasting-wise. OMAD was a Godsend that helped me drop to around 155 from 190 a few years ago, and I've been doing it ever since. I drink alcohol on the weekends (Friday and Saturday)
Any advice would be greatly appreciated! I have been advised to reduce my cardio; however, I am concerned that if I stop, it will only worsen. I have started trying to incorporate more protein in my diet as well, for example drinking a protein shake after my dinner instead of sweets.
I am a 37-year-old male. 5'9 and weighed 162 this morning after cardio. A year ago, I was in the best shape of my life and averaged around 155, so I would weigh between 153-157, but always in that area. Over the last year, I have increased my weight to the 160s; however, I haven't made any changes to my fitness routine or diet (that I'm aware of). I am worried I have plateaued or my metabolism is shite.
I sent a picture to ChatGPT of my upper body, and it responded with "you appear toned and muscular in your shoulders and arms, but your midsection looks soft," and that is the crux of it. I feel "soft" where I used to be very toned. Here is my workout routine:
Sunday: Rest
Monday: Hour of cardio on the elliptical in the morning, then an hour of weights (Arms) later in the day. 1000 crunches on machine
Tuesday: Hour of cardio on the elliptical in the morning, then an hour of weights (Back) later in the day.
Wednesday: Hour of weights in the afternoon (chest and shoulder) 1000 crunches on machine
Thursday: Hour of cardio on the elliptical in the morning, then an hour of weights (Arms and legs) later in the day.
Friday or Saturday: Hour of Cardio. I rest on the other day.
I also do OMAD Monday through Thursday, along with 16:8 on Friday. On the weekends, I don't do anything fasting-wise. OMAD was a Godsend that helped me drop to around 155 from 190 a few years ago, and I've been doing it ever since. I drink alcohol on the weekends (Friday and Saturday)
Any advice would be greatly appreciated! I have been advised to reduce my cardio; however, I am concerned that if I stop, it will only worsen. I have started trying to incorporate more protein in my diet as well, for example drinking a protein shake after my dinner instead of sweets.
This post was edited on 5/29/25 at 8:12 am
6
Posted on 5/29/25 at 8:39 am to Draco Malfoy
quote:
A year ago, I was in the best shape of my life and averaged around 155, so I would weigh between 153-157, but always in that area. Over the last year, I have increased my weight to the 160s
Is this a problem? Is this more muscle gain, or fat?
If that is your lifting routine I'd expect you to be gaining weight from 155, assuming you eat. 155 at 5'9" for a consistent weightlifter is pretty damn low.
It sounds like you really just want to be skinny (low muscle) with abs, which is tough without good genetics. You gotta get your diet on point.
If it's not just about being skinny, I'd cut the cardio completely and devote time to building muscle. Yes, your mid section will get even softer. But then you'll have a better base to cut down from and you'll have abs at 165 instead of 155.
If you really want to stay skinny, you can reverse/recomp up and keep some of your cardio but it's going to take serious macro tracking that I'm not sure you wanna do. Basically, keep doing what you're doing for two weeks and track what you eat perfectly. Find out your maintenance calories (and macros). From there you can tweak your macros weekly (I would bet you aren't getting near enough protein), get on a slight surplus, and build some muscle while maintaining/cutting fat.
You don't need to "go on a diet" you just need to know your diet. But again, that's a lot of work.
Easiest thing would be to start eating more protein and good carbs (rice/oats), progress on weight training (lift heavier every couple workouts), cut out cardio (at least some of it, drop to 30 minutes instead of an hour to start) then cut once you're 180ish.
Obligatory cut out alcohol for the obvious, quickest returns - but it sounds like you don't want to do that which I am totally fine with, me neither brother.
Posted on 5/29/25 at 9:04 am to Draco Malfoy
You’re spending 10 hours a week in the gym and doing nothing it sounds like to be honest.
Lift heavy, do hard cardio at least twice or three times a week and one or two long aerobic sessions
Lift heavy, do hard cardio at least twice or three times a week and one or two long aerobic sessions
Posted on 5/29/25 at 9:12 am to Fe_Mike
quote:
Easiest thing would be to start eating more protein and good carbs (rice/oats), progress on weight training (lift heavier every couple workouts), cut out cardio (at least some of it, drop to 30 minutes instead of an hour to start) then cut once you're 180ish. Obligatory cut out alcohol for the obvious, quickest returns - but it sounds like you don't want to do that which I am totally fine with, me neither brother.
Thanks bro. This is helpful, I think a big part of is it that I eat too much carbs and not enough protein. A buddy mentioned trying to hit 150 mgs of protein a day.
I LOVE eating during my OMAD window and I read while eating. That’s a vice I can’t give up (like alcohol on the weekend) but maybe can focus on eating better quality stuff during the window.
Posted on 5/29/25 at 2:46 pm to Draco Malfoy
quote:
Over the last year, I have increased my weight to the 160s; however, I haven't made any changes to my fitness routine or diet (that I'm aware of). I am worried I have plateaued or my metabolism is shite.
It’s your diet. Eat real food and increase protein.
quote:
1000 crunches on machine
Excuse me, does that say one THOUSAND crunches? Twice a week? In an hour? Something isn’t adding up here lol
You do 4 hours on the elliptical per week? I personally don’t like the elliptical but it can be useful for low impact cardio. What’s that hour look like? 4 hours low intensity is fine, but add in some high intensity 1-2x per week. HIIT, Norwegian 4x4, etc..
Do you track any of this with a wearable? Heart rate, actual time of workouts? Something just isn’t adding up saying you’re OMAD and working out 8 hours a week but gaining weight. Either you’re greatly overestimating your workouts or greatly underestimating caloric intake
Posted on 5/29/25 at 2:52 pm to Not Cooper
quote:
Excuse me, does that say one THOUSAND crunches? Twice a week? In an hour? Something isn’t adding up here lol
Yeah I do sets of them between weight lifting reps.
quote:
It’s your diet. Eat real food and increase protein.
I think you’re right. While I do OMAD, I have been eating a lot of stuff like local sub shops
quote:
What’s that hour look like?
I put the elliptical at my house on the highest setting and watch TV
quote:
Do you track any of this with a wearable? Heart rate, actual time of workouts?
I do not
This post was edited on 5/29/25 at 2:53 pm
Posted on 5/29/25 at 2:59 pm to Draco Malfoy
Minimum 170g of protein a day
That will help you achieve what you want
That will help you achieve what you want
Posted on 5/29/25 at 3:01 pm to pwejr88
quote:
Minimum 170g of protein a day That will help you achieve what you want
Thanks. How do you recommend I do so with OMAD or on my off days? What foods and protein shakes?
Posted on 5/29/25 at 3:10 pm to Not Cooper
quote:
Norwegian 4x4,
Good shite right there
Posted on 5/29/25 at 3:49 pm to Draco Malfoy
What are you doing for your exercises? You say arms, back, shoulders, etc, but what are you doing (machines, dumbbell, etc) at what weight? Have you increased the amount of weight you are moving? Or post your workout plan?
Posted on 5/29/25 at 4:50 pm to Ruckingisthewaytogo
quote:
What are you doing for your exercises? You say arms, back, shoulders, etc, but what are you doing (machines, dumbbell, etc) at what weight? Have you increased the amount of weight you are moving? Or post your workout plan?
Shoulders: shrugs with bar - 12 sets going up and back down in weight 200-250 pounds
Arms:
8 sets of Dumbbell curls standing up for biceps 45 lbs (each arm) alternating with tricep bar/machine at 75-80 lbs
5 sets of side curls (35-45 lbs each arm) alternating with tricep rope/machine 70-75 lbs
5 sets of bicep machine 140-160 lbs
Back: I use machines with weights and pulldown machines. 85-150 lbs around 28 sets total
Chest: I messed my forearm up so have to do light chest and machine. In college I benched 325 once and could do 225 20 times or so. No where near that now lol
Legs is mostly cardio and light squats
Posted on 5/29/25 at 5:22 pm to Draco Malfoy
If you’re doing that much ab work and only training the abs one dimensionally then youre getting thick by doing too many crunches.
You should try to incorporate landline twist, toes to bars, side planks utilizing bands, kettlebell swings etc.
If you’re doing hours each session then you’re wasting too much time and not recovering. Increase the intensity by lifting heavier weights
You should try to incorporate landline twist, toes to bars, side planks utilizing bands, kettlebell swings etc.
If you’re doing hours each session then you’re wasting too much time and not recovering. Increase the intensity by lifting heavier weights
Posted on 5/29/25 at 5:28 pm to lsucoonass
An hour of cardio each cardio session isn’t always necessary
Try sprinting, stairmaster, sled pulls and pushes, wall ball, ski or rowing ergometer. Try a few sets of 1 minute intervals as hard as possible with 90 seconds rest
Try sprinting, stairmaster, sled pulls and pushes, wall ball, ski or rowing ergometer. Try a few sets of 1 minute intervals as hard as possible with 90 seconds rest
Posted on 5/29/25 at 6:00 pm to Draco Malfoy
quote:
Legs is mostly cardio and light squats
Not exactly sure what you mean by cardio for legs? No need to do arms 2x week, make that 2nd arm day a full leg/lower body workout, get rid of "light" squats.
I used to think I couldn't squat due to a tricky back and an old leg injury. With inspiration from this board and a friend I started doing heavy (for me) squats again. It was a full reset, started with just the bar and worked on form and mobility, buts its changed my entire body.
I would also recommend following a proven lifting program, there are a lot on this site than can easily be adapted for whatever equipment you have access to.
Posted on 5/29/25 at 7:45 pm to NOLALGD
Thanks all. I am going to incorporate your recommendations using ChatGPT lol
Posted on 5/29/25 at 10:55 pm to Draco Malfoy
Protein shakes are good.
Mine are 160 calories for 30g protein.
Hitting protein goal is most important.. even over OMAD.
Mine are 160 calories for 30g protein.
Hitting protein goal is most important.. even over OMAD.
Posted on 5/30/25 at 7:05 am to pwejr88
Protein shakes are good. Mine are 160 calories for 30g protein. Hitting protein goal is most important.. even over OMAD.
We probably have the same one so I’m gonna drink two. That puts me at 60 grams. Would need to find 110 more for my OMAD meal
We probably have the same one so I’m gonna drink two. That puts me at 60 grams. Would need to find 110 more for my OMAD meal
Posted on 5/30/25 at 11:31 am to Draco Malfoy
I had almost the exact situation you are in ~2 months ago. Same height/weight//OMAD and cut ~50lbs in ~8mos. My split was a traditional PPL using heavy weight and progressing, but I was eating a little healthier than it sounds you are/were, but still drinking moderately. I was in a pretty steep cal deficit at 1700 cals a day, 160g protein, but couldn't move bigger weights. I was down to 155, but hit a wall on progressing my weights at the gym and still had a little bit of softness around the waist. My recovery started to suck and was experiencing general overall fatigue around day 5-6 of my weekly workout split.
I started meeting with a trainer/nutritionist who suggested adding more carbs to my diet, decreasing the high-intensity cardio I was doing by backing it down in time/intensity and substituting some rucking.
I'm up to 160-165, eating ~2x the carbs I was, 30 min LISS of cardio post weightlifting down from 60-90min high intensity, still 1 day a week of running/sprinting to focus on cardio/V02 max training, but focusing primarily on the gym. 1 day of a 30lb ruck for 1-2hrs 1 day/wk. Also stopped the OMAD and started eating 3 meals, which better stimulates constant muscle-protein synthesis over the course of a full day and easier to meet protein goals.
Seemed counterintuitive, but literally just eating more and doing less high-intensity cardio has my at 20%+ gains on every lift since then. Have almost doubled some weights. The increased muscle mass makes me look less soft. There's something to be said for increased caloric intake and better recovery for muscle gains and fat oxidation.
Edit: like others have suggested, I’m going to keep bulking for a few more weeks then hit a cut.
Either way, you're on the right track and sounds like you just need to tweak your program.
I started meeting with a trainer/nutritionist who suggested adding more carbs to my diet, decreasing the high-intensity cardio I was doing by backing it down in time/intensity and substituting some rucking.
I'm up to 160-165, eating ~2x the carbs I was, 30 min LISS of cardio post weightlifting down from 60-90min high intensity, still 1 day a week of running/sprinting to focus on cardio/V02 max training, but focusing primarily on the gym. 1 day of a 30lb ruck for 1-2hrs 1 day/wk. Also stopped the OMAD and started eating 3 meals, which better stimulates constant muscle-protein synthesis over the course of a full day and easier to meet protein goals.
Seemed counterintuitive, but literally just eating more and doing less high-intensity cardio has my at 20%+ gains on every lift since then. Have almost doubled some weights. The increased muscle mass makes me look less soft. There's something to be said for increased caloric intake and better recovery for muscle gains and fat oxidation.
Edit: like others have suggested, I’m going to keep bulking for a few more weeks then hit a cut.
Either way, you're on the right track and sounds like you just need to tweak your program.
This post was edited on 5/30/25 at 1:30 pm
Posted on 5/30/25 at 11:52 am to TigerReich
quote:
Either way, you're on the right track and sounds like you just need to tweak your program.
Thanks! I’m going to stick with OMAD but eat way more protein and try to be healthier about it, cut back on cardio and way cut back on the abs. Then I’m going to focus more on weights.
Posted on 5/30/25 at 12:37 pm to Draco Malfoy
I’ve seen some weird training routines/diets over the years here but this one might take the cake.
1,000 crunches????
Why so much cardio? Still gaining weight?
Something isn’t adding up.
1,000 crunches????
Why so much cardio? Still gaining weight?
Something isn’t adding up.
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