Gah, the plateau hits again.

[biglc0]

So I've recently been trying to cut down on all my weight. If you look at my past posts I was wanting to bulk up for football. Well for a while I've decided to try to lose as much body fat as I can. Right now I'm 6'4 265lbs. (I've dropped football to focus on school). At my prime in football I was 315lbs. Went from a size 44 pants to a size 38, and went from an XXL T-shirt to an XL and most cases L. I'm happy, but not enough. I'm still roughly around 20%+ body fat, and I don't know why. I would like to get around 10% and under, but I'm stuck at this plateau.

What I did was just started to cut down my calories, how much I hate, and started to run. I dropped weightlifting alltogether (weights at my rec center are just absolutely pathetic, I could get more out of my chair). Right now I'm in a bind. It's winter, and the snow is all over, so it's tough for me to run as fast as I used to without using caution.

Like I said, I would love to get under 10% body fat, but I just don't know how.

Things to consider:

#1 - I'm a broke college kid. Buying food and supplements and eating 6 small meals a day, etc, or whatever is tough. If I can eat, I can only eat a maximum of 3 meals a day (dorm food, all organic though).

#2 - I have little to no time as I'm always busy constantly in meetings or some other things. When I do have time, it's about 30-40 minutes, and I try to get cracking.

My question is, what is the best way to just get this damn fat off my body? I can tell if I lose all of this fat, I will be just completely toned. Starting at my upper pecs and all the way from my shoulders to my forearms are just toned. My deltoids are absolutely amazing, but I want the rest of my body to get into sync (trust me, it looks weird!). Hell, I even noticed my jawline started to show and looks strong as hell.

Any advice will help, I'm just stuck in the biggest bind in the world, and I would love to get back onto the healthy track and be under 10% body fat. I'm dedicated, and this just isn't a desperate plea, I need it. Any help is appreciated.

[dbs]

hey bigc,

I picture you as a defensive lineman. 6'4" and able to play at 315. That's a big guy. Big guys have to really work to get the BF% to 10%. It's not impossible but I bet if you compare the work to get to 10% and the work to play football it may be a push. Just a caution.

Anyway the way to drop pounds is to create a calore shortage. I like to say that to maintain weight for the normal person requires about 15 calories per pound per day. If you cut that back to 10 calories per pound per day you short your self 7000 calories per week and will drop about 2 pounds per week. If you cut to much your body will shut down. I believe current wisdom is 2 lbs per week is too fast so maybe shoot for 12 or 13 calories per pound per day.

Don't count on your exercise contributing too much. A 150lbs man burns about 100 calories for every mile they run. This is peanuts. The lever is in what you eat. Eat as healthy as you can, given your situation, and eat a frequently as you can. If you focus on grains and vegetables and an appropriate amount of lean protein you should be fine and not be too hungry.

But as I said above this may not be sustainable.

Plateaus are normal. Just work through them.

[Gill]

I'd say that dropping the weight training is a bad move. While you may not care to gain anymore mass, strength training is an invaluable tool in fat loss programs. Your muscles are metabolic machines. When you train them enough they begin to require more energy to maintain their activity levels which promotes the breakdown of fat back into energy.

Weight training compounded with a solid diet will allow you to kill multiple birds with one stone. You'll lose weight, tone up and gain strength. Even if your weight facilities are subpar, any sort of resistance training will help the process!

[biglc0]

I actually dropped football alltogether. I'm just trying to burn off all the fat I have stored on my body (sorry I didn't make myself clear).

I don't know how to describe my body. Like dbs said, 10% body fat is tough, but how about around 12%? The most I could settle for is 15%. Now the reason why I want to hit around 10 is because if so, like I said how my friend is, I'd be pretty solid. I might have to post a picture later to show you how my body is.

As to eating frequently, the dorm food here is just absolutely disgusting. Everything is organic, which is a plus, but as I said, I can only eat 3 meals maximum a day from the dorms. So in order to hit those other 2 or 3 meals, what should I take? Some type of fat burner or what?

As to dropping weightlifting, I know it's a bad idea, but what would be some good resistance work outs I can do without having to buy a gym membership? I mean, push ups are the obvious, but what else? I don't want to burn the glycogen first, that's why I'm headed more towards light jogging for 30 minutes a night.

Again, thanks for the help, and any more advice is greatly appreciated.

[jlozan84]

How long have you been eating at below maintenance? You should probably post your diet up dude.

Your leptin could be shot or insulin sensitivity could be low.

Have you looked into carb cycling?

[Gill]

It is fine to have an ultimate goal of 10%,but realize its something that will probably take greater than 12 months to accomplish; meanwhile, set an obtainable goal that you can reach in the next month and then when you hit it, make a new one. This has the added benefit of letting you feel the success while keeping you motivated.

As for meals, don't worry about doing the 5-6 meal a day thing. Its optimal, but not required. Just make sure that when you do eat, you aren't consuming ridiculous amounts of calories that your body will never get a hold on properly. I'd suggest going to the store and buying a pack of South Beach Diet bars or something. They are usually ~200 calories, low fat, good carb count and taste good. They make for a great between meal snack and energy booster. If you don't want to use thermogenics (fat burners) then you certainly dont have to, it just helps the process along.

Lastly, if you can scrape up a few bucks... Head to a Wal-Mart or something of the sort and head to the fitness section. They usually have resistance cables you can buy. They are cheap, like 7-8 bucks a set and usually come in short and long. I'd pick one or both kinds up. Each set allows you to do 8-12 exercises whenever, whereever for the most part. They are just a series of rubber tubes that weigh close to nothing and compact into close to nothing. Do a little 20-30 minute session and you should be able to break a bit of a sweat and get your muscles active.

As for cardio, remember, you body adapts to consistency. If you're doing light jogging every night then your body will adapt to be least efficient at burning fat in this stage. Mix it up. Read up on High Intensity Interval Training (HIIT). Mix between walking and sprinting. Takes half the time of moderate cardio and burns just as much fat if not more. I know its cold, but it can be done on a treadmill as well.

Good luck.

[phat chick]

Originally Posted by Gill

I'd say that dropping the weight training is a bad move. While you may not care to gain anymore mass, strength training is an invaluable tool in fat loss programs. Your muscles are metabolic machines. When you train them enough they begin to require more energy to maintain their activity levels which promotes the breakdown of fat back into energy.

Weight training compounded with a solid diet will allow you to kill multiple birds with one stone. You'll lose weight, tone up and gain strength. Even if your weight facilities are subpar, any sort of resistance training will help the process!

Excellent advice.

[phat chick]

Okay a few quick things.

I want to know exactly what you are eating & drinking now (and when). I think this is an excellent thread, as many people are in your situation. You have limited means in terms of $$, nutrition, and time. But you don't need to get fancy supplements and what not. I still would urge you to make a serious effort to eat every 2.5 - 3 hours. If you can steal some dorm food for later, or scrounge up the few extra $$ that you have to be able to buy a few snack-like groceries to keep for inbetween meal times. Each meal should be relatively small to accommodate spreading out an appropriate caloric range throughout the day. If you're eating 6-7 times a day, those meals can't be 600 cals each ;-P (for your current goal that is!).

I'm also concerned that at times, reducing the calories too much can cause a stall (and am curious if this is where you are now). Beyond calories, your actual food choices will make a difference as well.

Secondly, i can give you workout ideas to kick your ass, no equipment required (other than a decent pair of runners)

[biglc0]

Again thanks for the help,

Now if I started to do sprints, wouldn't I be burning the Glycogen instead of the fat first?

I know 10% seems a long route, but I know I can do it. My first goal would probably be from 23% or wherever I'm at, down to around 19%. I'd love to hit under 20%, that would keep me motivated as all hell as I don't think I have ever been under 20% in my life.

Also, a friend of mine could sell me his bottle of Hydroxycut Hardcore, which I might take his offer on. I know it's upsetting to the stomach, but hell, I'd give it a shot.

About my diet, it's somewhat often that I won't eat for 2 days because I don't have the money or time. The longest I went without food was around 4 days. I checked GNC for some meal replacements that would last me a while, and I found that the LeanShake would actually benefit me. I think it's around $25 and it's a 2lbs. tub. From the dorms, the most I would do a day is a Turky Club sandwhich, a banana, small bag of doritos, water/energy drink (depending on how I felt), a bagel, a muffin, and a cookie. Now, I can easily keep making trips back to the dorms to buy a turkey sandwhich, or I can hit their 'buffet' (horrrrrriibbbbblleeee, and I go to a school with 35,000 kids!) and I know they have a pasta section with different types of noodles, etc, but that's only in afternoon to night which sucks, I'd rather take them in the morning.

As for good running shoes, yep, got a nice pair. I'd love to see what you have to offer, as long as it's not going to the trails in the mountains, I'm set.

-------Edit: I forgot to add that I also walk around 2-3 miles a day in my earlier post. This is to get from class to class, my campus is enormous. So maybe my body is adjusted to that? Because I noticed when I was trying to keep weight for football, it was so tough because I was burning so much off. Maybe my body is used to it now.

Again, thanks for the help and any more is appreciated.

[phat chick]

Okay i'm at work (usually the only time i'm online) and have been jumping between programs and trying to type a response. I can type LOTS too (sorry!) and have to try hard at times to just get to the point.

I will give you some of the cardio ideas that i use later, i'm more worried about getting your diet straightened out first.


*thwap thwap*

^^that's me beating you with a wet noodle for not eating for days at a time. That's actually quite amazing. But don't do it anymore okay?? ;-P

How you eat is really going to be whether you "make it or break it". This goes for anyone. Plenty of people train like champs but it's [unfortunately] the diet that is, as they say, 80-90% the results. Personally, I hate dieting and if I could get mean & lean off ice cream then I would LOL. But, it's a necessary evil. The cost of "dieting" is different for people----for some, this can mean having to shove meals in when they aren't hungry. Some it's avoiding temptation, some is to not eat when they are hungry and others is to have to at times choke down their not-so-favourite items. Getting what you want always comes with a cost.

It may not be easy for you to eat often but this actually should be your # 1 goal for your journey. And, on a side note, you have the desire to go all the way so I know you can get there. Keep your eye on the prize! I love it that you are focused, motivated, and willing to learn.

You're right that a shake could benefit you. A shake is certainly better than not eating for large spans of time. Keep in mind this doesn't have to be a traditional meal replacement shake either. Generally I only recommend those to people who want to gain weight and have trouble getting large number of calories in. I like whey isolates cause usually it's easy to add extra calories if you need them (by using fruits, dairy, oatmeal, peanut butter, etc). Many MRS are full of random stuff, I don't even recognize half the ingredients that's in there. If you are in fat-loss mode, your calories are restricted. It makes sense to get the most bang for your buck by choosing to fill those caloric choices with items that are as "clean" and nutritious as possible.

If your money is limited (like most college/university students, and I've certainly been there!!) I think (if I were you) I would focus your funds towards food rather than a fat burner. Once you are following a sound diet and training program, then you can add fat burner. But if you have to chose between buying a fatburner and a whey protein powder, get the protein powder (BTW I consider this "food", even though I guess it's a "supplement").

So goal #1: eat every [approx] 3 hours.

It would be good if you can get your breakfast, lunch and dinner (that's included in your dorm) and then have a shake or snacks in between the meals and if you are hungry or up late studying, a snack after dinner. I'm not sure what dorm cafeteria food typically looks like either. Do they happen to have an online link to their typical menu or anything i can check out?

Try to structure all your meals to revolve around protein. You won't need to add a lot of fat, as it will be present in the foods. Now, since we have a bit of an issue with limited means, I would prefer to see you eat something as opposed to nothing. If you can't have a protein shake as a snack, try something like;

-rice cakes (easy to keep in a dorm!)
-1 to 2 cups of chocolate milk (believe it or not, this is a great PWO recovery drink)
-a SMALL handful of nuts or trail mix. You can make your own trail mix by putting together your favourite nuts, seeds and even a little dried fruit. Keep in mind this is very calorie dense, so only eat a small amount at a time.
-a fruit.
-cottage cheese (you can mix in some fruit). Now they have cottage cheese containers that are like those single-yogurt serving sizes. Very convenient. Although if you don't have a fridge, obviously you can't keep it (unless it's cold where you are and just hang it out your window LOL).
-protein powder mixed with oatmeal, or protein powder alone
-can of tuna. Up here (Canada) there is now available flavoured mini cans of tuna that open like cat food (LOL kinda taste like it too) but you don't need a can opener. Very convenient. You can add a couple crackers.
-spoon of natural peanut butter
-half a bagel.

Those are some things off the top of my head. Usually I don't like to suggest having a carb by itself. It's better to pair it with a protein to slow digestion (protein only is okay though). But in this case, I just want you eating a snack. Once you establish your habit of regular meals, then we can get anal with your choices *w*

Instant noodles really aren't the best choice (although I lived off them myself). Your diet will be a challenge. I understand that having the cleanest choices won't always be available to you, but don't get discouraged cause you can still strive for healthy optimal eating even while being somewhat limited.

When at the dorm eating cafeteria foods, try to choose foods like you would if you were a dieter at a restaurant. Anything in a creamy sauce is not ideal. Nor anything fried. Try to keep portions on the smaller side. If you are not going to be up late or are less active at night, keep your last meal or two light. If you're stuck with pasta as your only choice, opt for a small portion.

I'm curious, what's at the buffet? Usually there is fruit, maybe you can swipe some? It would be nice for you to cut out the Doritos, cookie, muffin (seriously, you'd be surprised how decadent a muffin is even when it's a low fat bran muffin!), cookie, and try to limit the energy drink and just go for a good old coffee instead. Energy drinks have a lot of sugar. If you're going to have a shot of sugar, I'd rather see you eat a fruit and chug some coffee. At least there are nutrients and fiber in the sugar. Plus food usually makes you feel more full than a drink. Turkey club sandwich is good. If you want to take that to the next level, make sure there is no butter, cheese or any saucy stuff on there. Mustard is fine.

Also, water water water!! You're "allowed" (*w*) to drink water and sugar-free drinks. Coffee black... if you have juice that should be incorporated as your snack (and preferably with a protein shake). Beverages always rack up calories without people even realizing it.

Your question regarding sprints... you're still going to burn fat, as exercising elevates metabolism. high intensity exercise elevates metabolism longer over a 24 hour period than slow steady-rate cardio (which also burns glycogen) ;-P

I know you want to get your bodyfat down but don't be afraid of eating. Plus, it will help your brain ;-P and your studies.

[Renegade68]

Wow. It will be good to have PC back. That is the most well thought out and explained response I've seen on these boards in MONTHS.

Awesome advice, reasoning, explanations, etc.

[phat chick]

awe thanks renegade it's good to be back ;-P

I really feel like i glazed over stuff, but I try to get so much in while keeping it basic (as i've seen people start to glaze over when i ramble LMAO). I often forget things while my mind is in 6 different places ;-P

For example, load up on veggies! *w*

[phat chick]

Originally Posted by biglc0

-------Edit: I forgot to add that I also walk around 2-3 miles a day in my earlier post. This is to get from class to class, my campus is enormous. So maybe my body is adjusted to that? Because I noticed when I was trying to keep weight for football, it was so tough because I was burning so much off. Maybe my body is used to it now.

Again, thanks for the help and any more is appreciated.

I think this is fine....it's more your diet. If you're not eating you'll waste away (and not in a good way) and also, if you go through periods of famine your body will hoard calories when you do eat them. Movement is good for you, especially walking and in your situation I would like to chalk this up as just being a healthy individual. And yes, your body will get accustomed to that as it's "regular" activity and won't be challenging enough for you to initiate huge changes in your physique.

The things i have in mind for you for cardio are ones i'm doing myself this year. This is the first time i've been doing it on a regular basis (my "breakfast barfers" i sometimes call them LOL) and they can get pretty intense.

This year i've taken a real interest in agility style athletic training. I suppose it make sense, being in the "fitness" category and all LOL where i actually have to do a routine. But not only is this training highly functional, I believe it's hugely beneficial to develop an athletic looking physique. It's great for fat burning as you can get into your anaerobic threshold and beyond that---it's highly versatile. I've even done it in the hallways of my condo building while i've been snowed in *w*.

But you have to be prepared to look like a dork!! ;-P

[biglc0]

Wow, thanks for that response, ha.

Dorm food wise, I'd say it's probably one of the worst buffets in the world. And no, there is no online menu.

One side has all noodles as I stated earlier. If you keep walking you hit a dedicated area just for pizza. Then there is a side where chinese food is served but it's mostly always noodles. Then they have a grill where they make burgers, pitas, and egg sandwhiches on a bagel. The burgers are horrible and I've no idea where in the hell they come from. If I go to a different part, one that I have limited choice to, there is the Turky Club sandwhich and a Roast Beef sandwhich. Both of which are decent but i've no idea how healthy. I can also eat at my fraternity, but our chef makes things in bulk and I've no idea how healthy it is. To be safe, I'd say not very. I haven't really paid attention to what my brothers do in house (136 of them and 95% of them take some kind of protein powder and work out daily, you do the math, ha). I could figure out what they are doing possibly tonight after class, but I figure it's going to be mostly shakes and things I cannot afford.

Also, I have a full tub of muscle milk yet to be opened. I'm figuring if I have to cut down on calories, just take it with water and use that as a meal, would that work?

As for taking food back, almost impossible. It'd be easy if I just walked in with my backpack (which I normally do), but most of the time they check peoples bags and purses leaving because kids like to steal the things you actually have to pay cash for.

I read the HIIT thread and feel as if I could make adjustments to his running as of now. He said he jogs for 50 seconds, sprints 10. Maybe I can jog around 55 sprint 5 but instead of doing it for 10 minutes total, do it for 15. I can't sprint too hard or I'll bust my ass on ice!

Again thanks.

[Gill]

While HIIT is naturally dynamic, you still have to switch it up as well. For instance, At the start of my week and my first HIIT session, I do 1 minute of light jogging followed by 30 seconds of sprinting (10-12mph... I'm slow =p) for 13 minutes. My next session will be 1.5 minutes of jogging and then 40 seconds of sprinting for about 10 minutes. My last session will be 3 minutes of walking and a full minute of sprinting for 8 minutes.

Keep in mind, I do my HIIT after a hard weight workout so my times are a bit lenient as I'm generally worn out. Your university doesn't have a fitness center with an indoor track or treadmills? If not, definitely be careful running outside if its icy!

And foremost, adhere to Phat Chick's diet tips. As she stated so adamantly, diet is 90% of your results.

[phat chick]

These workouts are a version of HIIT (high intensity interval training). The sets will be high intensity (obviously LOL) and then use a rest period of lighter activity as recovery. I've done these workouts in many different locations (although usually at the gym) and be prepared that people will look at you funny. At the gym they're used to my weird antics. People get used to it. And if they don't like it, that's their freakkin problem LOL.

I usually do this at a gym. I warm up on a piece of cardio equipment, then jump off to perform a set and when I'm finished my set, I go back on the machine for 3 min. Then repeat [ad nauseum].

To make it more challenging, shorten your rest times. Now I'm at 2 min rests. I probably won't go lower than 1:30 - 2 min rest. Since you won't be using a machine, you can briskly walk as your recover. Yes, even if this means doing your workout in the hallway!! You'll be panting anyway. I just don't want you standing still for your recovery.

Your sets can be ANYTHING... you are truly only limited by your imagination (keep in mind though, you don't want to injure yourself). In some of my sets I do either "30 seconds worth" or "10 rotations" of the 6 step (breakdancing).

Here are some examples, for instance you can just keep rotating through these sets until you run out of time (if you're working out for 30 min) or you can just do 1 set of and repeat that one.

One of my workouts look like this (and I realize some of them don't make sense as I have to make up name for stuff LOL):



Set 1:
10 burpees
30 mountain climbers
10 pushups

Set 2:
10 pop squats
5 pushup pops out-to-in (usually takes 3 hops to get in/out)
Crabwalk to end of studio and back

Set 3:
10 prisoner squats
10 starfish*
10 tricep pushups

Set 4:
10 tuck jumps
20 walking lunges
Bearcrawl to end of studio and back

~~~~~

Seriously you can do anything. I sometimes set up a step and so I straddle jump the step and do pushups off them, etc. Or i'll use the base of the steps as cones to weave in & around, or a bench to do jumping step-ups. These styles of workouts are really intense and I would say don't do more than 3 times a week. Maybe your muscles will be fine but you can't always feel the microdamage being done to your ligaments and tendons.

Other ideas involve footwork patterns. If you're desperate you can tape up the floor so it looks like a ladder (or use your imagination) and do agility ladder drills. You can also imagine hurdles and jump over your imaginary hurdles. Don't laugh, i've done it ;-P

Workouts you can do in between these plyometric ones are also HIIT style like sprinting sets, which can be done anywhere....including terrain that involves hills. Or sprint up a hill and "duckwalk" down, or sprint up the hill but halfway up drop down and do max pushups and then sprint the remainder of the hill. You'd be surprise how hard these things can get and how you'll feel your body working. If you have ANY staircase near you (even stair wells in buildings) you can use that for cardio. Don't be afraid to think outside of the box---go up & down the stairs backwards, sideways... although SERIOUSLY be careful. I go backwards on the machines at the gym all the time (not pedal backwards but actually face backwards).

Using your body weight and gravity are some of the most effective ways to train.

I'm a huge fan of HIIT style cardio, but slow steady cardio has it's place too... don't be afraid to just go for a relaxed jog or long walk if the weather is favourable (HIIT cardio can be intense on your joints).

The above suggestions are only scratching the surface. There are a kazillion billion different ways you can do drills, combinations, etc. I like to get inspired by many of the training programs MMA athletes use, football athletes, soccer drills, etc. Even breakdancing ;-P Google up agility training, ladder drills, cone drills, box jumps (if you have any ledge or platform that could be used for this) or sport training drills, etc. Youtube has some stuff too.

Chose things that you don't need equipment or if you can imagine the equipment (like hurdles). Skipping ropes are cheap if you want to invest in something....but just like how parkour is an art by using urban surroundings, don't be afraid to use what you see around you (even if it's nothing!!).

The beauty of this is that not only you are burning fat and calories like crazy, you are also developing skill, strength, agility, cardiovascular endurance, etc. Not to mention the nice transition should you go back to football!

Oh yeah, doesn't your student fees include access to the college/university's athletic center?

[phat chick]

oh, i see you've posted while i was trying LOL. I really have to get back to work today LOL so i'll respond more tomorrow. I hope this helps get your imagination stirring in the mean time ;-P