Gah, annoying plateau I guess. Help.

[biglc0]

So originally I started trying to lose weight at about 305lbs. I changed my work out to high reps (about 12-16 depending on the exercise) and I upped my cardio dramatically. I wanted to lose all of this 'football' fat since I won't be playing in college. I started in about February, and the lowest I've been (weighed in April) was 263 lbs. Right now I stand 6'4 at 273 lbs. My diet has changed for the worse (AND I DONT KNOW WHY!) I always seem hungry now. I always catch myself wanting to snack or about to get into my car and go get something, but I don't. I took some Hydroxycut (I know I know flame me for it) but I took it to curb my appetite. It worked, but as soon as I got off, my appetite was equivalent to that of my football player mode.

I've lost a lot of fat, I guess. I still have those '***** tits' but only on my lower pecs. I started to do decline fly's, bench, etc, and that has helped some, but I still need some tips on how to lose that. Also I'm starting to notice that my upper stomach is starting to slim down and I've also lost a ton of fat there. But still, on the lower part of my stomach is a, idk how to say it, 'donut' pudge? I also would like some tips on how to 'target' that.

Now for my cardio, I simply just run a mile. I started doing two, but I realized at a half ass jog, it wasn't as much as a mile when I tried my hardest. I also would do some sprints, some agilities, jump roping, etc.

So to sum this whole, huge, boring story up. What do I do to stop gaining weight, and to start losing it and to start getting tone? I mean, I've browsed these boards for, idk a year now, and found some useful things. But I just decided that I needed to ask for help.

Thanks.

[ldhall05]

Whats up man... I'm gonna give you my best advice... and I'm no expert myself by any means cause I'm struggling with my own weight issues now too. But over the past couple of months I've come down from 256 to 230...and this is how I've done it.

First the whole thing with eating right sometimes and then...like you talked about snacking sometimes... that won't work bro...I question whether your eating right in the first place... Are you doing the 6 meals a day thing...if your not..you gotta!! It's an absolute must...It helps curb that appetite sooooo much.
plus the obvious metab. speed increases.

But you gotta be Bootcamp style man and really be hardcore about your diet and excersise... It's sucks but that
s the bottom line... it's the only way I have pushed through my plateus is by sacking up and just doing it.

It's not pleasant and you have to change your entire attitude...no longer eating food for the taste...but eating it for nutrition only... that's harsh but it's worked for me.

I'm trying Hyrdroxy cut right now... and I don't think it is working really... If it is then it's such a small help that I can't even notice it... But how's your cardio???? how much??? Make sure your switching it up... I run, jump rope, boxing, and stairmaster...I find that it keeps my body guessing and is more fun than just doing the same old thing everday... Also Get yourself a running partner that will push you to get out on that asphalt even when you don't want to.

Other than that....it ain't magic..eat less run/lift more.... hang in there buddy...us fat boys gotta stick together... It's comes with time

[Musicguy]

Originally Posted by ldhall05

....it ain't magic..eat less run/lift more.... hang in there buddy...us fat boys gotta stick together... It's comes with time

Sums it up nicely.

[biglc0]

That's some great advice.

I don't eat fast foods, fattening foods, sugars, etc. I just eat too much red meat, or too much of what I have a choice of, I believe.

6 meals a day for me is pretty much impossible. I just wouldn't have the time to get around to 6 meals. I could do 4, but six is just cuttin it way too close.

My cardio is fine. Again, I'm a big guy. I can outrun almost anyone my size, but I want more. I used to train a little bit of Jui Jitsu and that helped quite a bit. Again, I usually run a mile and do sprints. I used to mountain bike every weekend (too hot now) so I might go find street hills to ride at night.

Whenever I started my diet, I believe (if counted correctly) I would take in about 2000-2500 calories a day. I would burn about, oh idk, 600 a night maybe a tad more. I think my intake:burn ratio is completely off, and that might need some help.

I'm just tired of people telling me that the weight I'm gaining is muscle, when I know it's really not. I'm tired of the 'water weight' excuses some folks throw at me as well.

[wnxmaximus]

why is 6 meals impossible? unless you have some very odd reason, i just dont buy that. even just having a shake or a meal replacement bar between two big meals would make a difference

[biglc0]

I don't have the time. I've never considered a protein shake a 'meal' or a 'snack' as a meal.

If you can tell me what you consider a 'meal', feel free.

[wnxmaximus]

Anything man. A protein shake would be better than nothing. Since u said maybe 4 meals, i am assuming you eat 3 times a day. You need to be getting food more often than that is the bottom line. You will not lose weight successfully, or if you do, you will not retain your muscle, unless you start getting calories more often. Its that simple, your body needs energy.

[ldhall05]

Yeah I know it get's old hearing people say your building muscles...and water weight...etc.

But honestly in most people's cases it's true... These guys on this board know what they are talking about because they have all been through it... or most of them have for that point. But seriously... Hearing you talk about you used to mountain bike...and now it's too hot...etc.. that's a little disheartning to me honestly man.... Hell this summer in this 95 F Kentucky heat is where I've lost all my weight.... Ever heard the Rocky song, " Out in the HEAT hangin' tough staying hungry" !!!

You need to start busting out some more cardio...longer...harder... That will melt the fat off you.

It ain't gonna be easy... But your body will give back what you put into it!!

[biglc0]

You say 'anything'. What's your 'anything' Just tell me some things that you guys use. I would like to start this diet Thurs. So feel free to post anything else. This has been some pretty good help. For instance tell me some of your cardio work outs as well.

[wnxmaximus]

Originally Posted by biglc0

You say 'anything'. What's your 'anything' Just tell me some things that you guys use. I would like to start this diet Thurs. So feel free to post anything else. This has been some pretty good help. For instance tell me some of your cardio work outs as well.

for cardio i like to play ultimate frisbee. try to do that at least once a week... when there are no frisbee games, i like to run sprints, or run hill sprints.

[ldhall05]

1 mile jog in the morning
2 mile jog after work
then either 20 minute stairmaster
or 15- 20 minute jump rope

Boxing 1 day a week after work with my brother... 20-30 minutes

I do this 5 days a week with 2 days off

This is just my cardio and has nothing to do with my weight training obviously.

You do this man... you will be 180 ripped by December.

ALL IT REALLY COMES DOWN TO IS...HOW BAD DO YOU WANT IT?

[HammerTech]

Question though: Is there value in 5x a week cardio ALONG WITH weight training (i.e., weight lift then go do cardio for 20 minutes or something) or are you running the risk of catabolizing?

I'm wrestling with a decision on how to drop some fat kinda quick due to some events that are upcoming in my life....but not at the sacrifice of strength or size.

[ldhall05]

Hammer you are dead on.. there is definently a risk of catabolizing...

The key is to give your body the right fuel so that the catabolizing is to a minimum.

Also using supplements like glutamine can help reduce the catabolizing.

But in my opinion if your doing cardio 5x a week then there is no way to avoid catabolizing to some degree.

I personally carry muscle really well... and my goals are to reduce fat but not look skinny. But i don't want to be huge either. I think it depends on your goals.

This gentlemen says that he is up around 270 somewhere... I think his body will probably dispose of a ton of fat before it does muscle... But who knows.

He'll have to try and find out... If I was him I would just try it out for a month... if cardio 5x a week hurts his lifts then cut back...simple as that.

[biglc0]

Yeah I haven't lifted in about 2-3 weeks, just been trying to run. So far I feel fine, but when I go to lift weights for about a week I'm in that sore stage again.

Also, that's a ton of cardio.

I would be fine with running just straight up 2 miles. But anything after that I'm burnt. Hard carrying around this much fat, ha.
Edit: But I think I could do the jump rope/agilities, not the stair master unless I went half ass which I hate doing.


But I like the idea of running hills. I haven't done that in ages and I know that'd be great for me.

Also, I'm going to fix my bike up and take it to the local trails and get that going again.

But again, what should I eat for my 'in between' meals so to say.

[ldhall05]

Protein shakes

fruits

protein shake

[Keyhole]

Elliptical machine or recumbent bike for at least 30 minutes. You aren't doing enough cardio by only running one mile.

[biglc0]

Ok that all sounds great. So now I know I need to up my cardio.

How is this for a diet? My friend gave me this.

1st Supplement Dose
Breakfast (choose one)

Special K w/ fat free milk (one bowl only)
Scrambled or boiled eggs (no more than 6-8)
Pancakes (plain and dry, no syrup… no more than 4)
Oatmeal (sugar free/fat free… no more than 2 packages)


10:30 a.m. 60g protein shake


Lunch (choose one)

1 Sugar free wheat bread w/ fat free turkey (1 slice of cheese)
2 Chicken Breast (w/ Ketchup or Fat free butter)
Salad w/ Turkey fat free and veggies (no dressing)

(Choose 2 with meal)
Potato w/ butter
Piece of fruit
Can of veggies


2nd Supplement dose
2:30 p.m. 60g protein shake


Dinner (choose one)

Extra lean red meat (a steak or ground beef w/ no more than 8 oz.)
Scrambled eggs or boiled eggs (no more than 6-8)

(Choose 2 with meal)
Potato w/ butter
Piece of fruit
Can of veggies

Snacks (do your best to not snack at all)

Can or piece of fruit
Can of veggies
1 Bowl of Special K w/ fat free milk

[dogsoldier]

I've been screwing around with weight issues for a long time. The current go around is producing the best results (motivated?). When I hit a wall that lasts longer than a couple of weeks, I cheat. I read something years ago that after a time, you body adjusts to what you are doing. The first 10-20% of the fat is "new" and such comes off easier. The more fat you lose, the harder it becomes to lose more. So you need to "shock" your system some to get it back in gear. This, as related in the article, resets the thermostat, for the lack of a better term. I do not know if this works for everyone. But it does work for me. FWIW, I'm down 65 pounds since October.

By the way, you diet looks pretty good. I would try to drop the canned veggies they can be loaded with salt. Check the label. Also, kick the white potato and butter for a yam or sweet potato. As far as carbs, you need more green, yellow or red veggies. Stay away from white rice (eat brown or wild instead), and pretty much any food that is white.

Also, pay attention to your calorie count. You do not want to drop too far on the intake or your body will go into starvation mode and your body will try to store everything you put in it. Try to run your calories about 5-700 below your basal metabolic rate. A rule of thumb for calorie intake is 10 calories per pound of body weight. Then knock 500-700 off of that figure. My eating is planned around a 40% protein, 30% carb and 30% fat (mostly from EFAs, flax, EVVO, Peanut oil (these two are for cooking) and Flameout).

Good luck, hang in there. Fat loss is a real roller coaster. It is very easy to get discouraged.