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Posted on 4/1/16 at 6:18 am to xxKylexx
OP, two things.
1.) Are you working legs? I had plateau'd at about 196lbs (5'10 desk job life) but eat really healthy minus a splurge day. Started working out legs and dropped 10lbs in about 8 weeks. Now I am stuck at 186 but seeing about 0.7lbs lost every week.
2.) How much are you eating? Eating healthy and portion control are two separate things. I downloaded myfitnesspal (calorie counter) to my phone and input everything I consumed over a 2-3 day period. I was right where I was suppose to be, so I dont bother with it now, but its a great way of breaking down what you intake and by fats, proteins, and carbs. I highly recommend something like this.
Lastly, what everyone else said, high intensity stuff is legit a day or two a week.
1.) Are you working legs? I had plateau'd at about 196lbs (5'10 desk job life) but eat really healthy minus a splurge day. Started working out legs and dropped 10lbs in about 8 weeks. Now I am stuck at 186 but seeing about 0.7lbs lost every week.
2.) How much are you eating? Eating healthy and portion control are two separate things. I downloaded myfitnesspal (calorie counter) to my phone and input everything I consumed over a 2-3 day period. I was right where I was suppose to be, so I dont bother with it now, but its a great way of breaking down what you intake and by fats, proteins, and carbs. I highly recommend something like this.
Lastly, what everyone else said, high intensity stuff is legit a day or two a week.
Posted on 4/1/16 at 9:06 am to TaderSalad
are you tracking calories?
people "think" though know how much they are eating but can be surprised to really find out..
Also if you been consistently doing the same thing for months now. Take a couple days off completely. Eat like shite for a day. and then get back on it, but change up your routine and food choices. Your body gets used to it and can get in a rut.
Sometimes you can hit some plateaus and stay the same weight for a couple weeks then the next week you could lose 10lbs.
and as said don't always rely on the scale.
people "think" though know how much they are eating but can be surprised to really find out..
Also if you been consistently doing the same thing for months now. Take a couple days off completely. Eat like shite for a day. and then get back on it, but change up your routine and food choices. Your body gets used to it and can get in a rut.
Sometimes you can hit some plateaus and stay the same weight for a couple weeks then the next week you could lose 10lbs.
and as said don't always rely on the scale.
Posted on 4/1/16 at 9:15 am to xxKylexx
You have to run man, fastest way to lose and keep off weight. It's not complicated.
Posted on 4/1/16 at 9:18 am to lsu777
quote:
None of that shite matters. How many calories are you taking in during a day? What is your macro ratio? Is total cals less than total burned?
If you don't know what you are taking in, you can't figure out the problem and will allways run into these plateaus. Weigh your food and log it using myfitnesspal. Find your tdee and adjust from there
this x1000. People tend to make it A LOT more complicated than it needs to be
Posted on 4/1/16 at 9:19 am to Lakeboy7
quote:
You have to run
While I agree to an extent... running at 247lbs, you will increase your risk knee troubles. Try to lose then run to keep off.
Posted on 4/1/16 at 9:20 am to Lakeboy7
quote:
You have to run man, fastest way to lose and keep off weight.
smdh
This post was edited on 4/1/16 at 9:25 am
Posted on 4/1/16 at 9:23 am to TaderSalad
You don't have to walk much less run. I've been consistently lowering BF% while working out and haven't done a stitch of cardio. If you get your diet tuned in you do not need cardio to lose weight
Posted on 4/1/16 at 9:24 am to bayouvette
quote:
are you tracking calories?
people "think" though know how much they are eating but can be surprised to really find out..
this /\
get a scale, weigh your food... all your food, every day. Only way to stay consistent.
Posted on 4/1/16 at 9:29 am to TaderSalad
Yeah maybe not a half the first week but a gradual entry.
But what will happen here is 12-15 pages of nonsense to include the poor guy weighing and putting his stool under a microscope when all he has to do is stay on his diet and start running.
But what will happen here is 12-15 pages of nonsense to include the poor guy weighing and putting his stool under a microscope when all he has to do is stay on his diet and start running.
Posted on 4/1/16 at 9:31 am to xxKylexx
I will leave this here bc its pretty much everything you would have to know. There is "cardio" implemented during weightlifting. I know plenty of people who have had great success on this program. I can't really speak on it personally bc i seem to be in a permabulk
LINK
ignore the supplements
LINK
ignore the supplements
This post was edited on 4/1/16 at 9:32 am
Posted on 4/1/16 at 9:31 am to GeorgeTheGreek
quote:
lsu777, like someone posted earlier... the guy sounds like he's not eating enough so the body is storing the little calories he's taking in.
my point is nobody knows. He says he is eating clean, That has a different definition to everybody. If he doesn't know total calorie intake then he has no idea what the problem is.
and while metabolic damage due to low calories is entirely possible, its not likely for the average person. Also it tends to even out and you tend to bust through plateaus after 3 or so weeks once your body adjust. This has been proven multiple times through starvation studies.
Posted on 4/1/16 at 9:54 am to xxKylexx
In my experience, there's a weird middle ground between actual "hard dieting" and eating enough.
Basically, a good long term diet should decrease calories gradually, week by week. This is hard to do because the results aren't automatic. So if you cut off, say 400-500 calories a day and you're eating 1900-2000 per day, you'll lose weight at first, but eventually your body adjusts and either stops cutting the weight and may actually store more fat to compensate for the drop in intake.
Go a week or two of eating a few hundred more calories, but keep it mostly protein and when you eat carbs, try and keep it either immediately pre or post workout. Your metabolism should increase and you'll start losing more weight, then gradually decrease your intake and/or stagger your daily caloric load--I.e. Medium intake twice a week, low intake three times a week, high intake once a week (preferably on leg day) and have an off day where you don't count any calories, eat a cheat meal and relax.
ETA: also, try and do at least 30 minutes of cardio after each lifting session at the gym.
Basically, a good long term diet should decrease calories gradually, week by week. This is hard to do because the results aren't automatic. So if you cut off, say 400-500 calories a day and you're eating 1900-2000 per day, you'll lose weight at first, but eventually your body adjusts and either stops cutting the weight and may actually store more fat to compensate for the drop in intake.
Go a week or two of eating a few hundred more calories, but keep it mostly protein and when you eat carbs, try and keep it either immediately pre or post workout. Your metabolism should increase and you'll start losing more weight, then gradually decrease your intake and/or stagger your daily caloric load--I.e. Medium intake twice a week, low intake three times a week, high intake once a week (preferably on leg day) and have an off day where you don't count any calories, eat a cheat meal and relax.
ETA: also, try and do at least 30 minutes of cardio after each lifting session at the gym.
This post was edited on 4/1/16 at 9:56 am
Posted on 4/1/16 at 10:10 am to Lakeboy7
quote:
and start running
No he doesn't so stop saying that. Running is probably the most inefficient way to burn calories in a given time period. You can burn more calories (a lot more) just doing basic compound lifts in 30 mins than you can running if the intensity is right. I will never understand the loathing people have with actually lifting weight and trying to get strong.
Running also puts a ton of wear and tear on the body, especially someone that is 6'3" and 246 lbs.
Lastly, if someone insists on running, then you'll get ALOT more out of actually running, as in sprinting your arse off for five 100 yard sprints versus jogging for 5 miles.
This post was edited on 4/1/16 at 10:15 am
Posted on 4/1/16 at 10:11 am to xxKylexx
I've lost 65 pounds in the last 4 and a half months. I lift 4 days a week currently. I switched up my diet based on what days I lift. I keep it between 1500 and 1800 calories daily. But on lift days it is entirely protein loaded. Low calorie sugar free shakes, beef jerky, almonds, chicken breast etc.
On days I don't lift I go mostly vegetable and fruit based. Cucumbers and tomatoes, Salads, Spagetti quash, Bananas, apples etc.
Just that little switch up seemed to break most of my plateaus. I still hit one about every three weeks or so but it only lasts 7 to 10 days at most.
all that said everyone is different, but switching it up to see if something else works is never bad. Trying modifying your lifts too. Back squats this week, Front squats next. Bar bench one week, Dumbbells next etc etc.
On days I don't lift I go mostly vegetable and fruit based. Cucumbers and tomatoes, Salads, Spagetti quash, Bananas, apples etc.
Just that little switch up seemed to break most of my plateaus. I still hit one about every three weeks or so but it only lasts 7 to 10 days at most.
all that said everyone is different, but switching it up to see if something else works is never bad. Trying modifying your lifts too. Back squats this week, Front squats next. Bar bench one week, Dumbbells next etc etc.
Posted on 4/1/16 at 10:15 am to Slinky
quote:
You're body could be too used to the monotony. Try changing it up a little bit, incorporating lean meats like buffalo and salmon (1-2x a week). Up your veggies. I see no mention of them. 2 cups 2x a day. Broccoli and cauliflower are my lifelines.
ETA share a day in the life including portions of everything you eat. You might need to up your intake. A 6oz chicken breast is doing jack shite if that's all you're eating.
I could not have said it better myself.
Posted on 4/1/16 at 10:16 am to xxKylexx
Posted on 4/1/16 at 10:18 am to GynoSandberg
I'm benching 225 and dead lifting 315, I think my lifts are fine, buddy.
Posted on 4/1/16 at 10:18 am to xxKylexx
You likely aren't eating enough. I know it sounds odd, but a ton of people frick this part up
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