Answers (12)
1
Gus,
I'd say that 1600-1700 cals is a little on the low end for your needs, even for weight loss, and after a period of time in that much of a deficit (you don't say when you started or how long it's taken you to drop this wt) your metabolism has significantly slowed to the point where now it's just hanging on to everything you put in.
You might try bumping your calories up a little to get it going again, or even a cheat day. You'll see a slight weight fluctuation when you do that, but ride it out a solid 5-7 days and you should see a loss again.
Related - what is your goal here? 175 is already fairly lean for a guy of 5'10...
Hope that helps some!
I'd say that 1600-1700 cals is a little on the low end for your needs, even for weight loss, and after a period of time in that much of a deficit (you don't say when you started or how long it's taken you to drop this wt) your metabolism has significantly slowed to the point where now it's just hanging on to everything you put in.
You might try bumping your calories up a little to get it going again, or even a cheat day. You'll see a slight weight fluctuation when you do that, but ride it out a solid 5-7 days and you should see a loss again.
Related - what is your goal here? 175 is already fairly lean for a guy of 5'10...
Hope that helps some!
1
First, increase your water consumption. You are way too active for a mere gallon a day. Second, at 178 you are in a quite healthy range for someone of your stature so your weight is the least of things you should monitor at this point. Invest in a set of body fat calipers (Accu-Measure makes a great product for easy self-use) and check your % every 3 weeks to a month. If you don't want to do a full calculation, just check that the measurements are decreasing to be assured that you are conntinuing to produce effective results for yourself.
P.S. You can also take measurements at the cheek and just under the chin for quick checks on body fat fluctuations, as the face always sees the body leave the fastest.
P.S. You can also take measurements at the cheek and just under the chin for quick checks on body fat fluctuations, as the face always sees the body leave the fastest.
1
This question is very difficult to attack. Based on energy in and energy out it is not adding up in my head. Daily calories - are you counting EVERY calorie or this an estimation. First it is most likely not enough for your lifestyle and size. However, most people underreport calories. Second low fat and high protein diet? What kind of protein, what kind of fats, what kind of carbohydrates? What do you drink? GAtorade, Tea, Coffee...and alcohol. If you are that concerned with dropping weight you should be limiting the alcohol. Also, what is your life outside of the active lifestyle (are you sitting a lot at work or driving?)
I am sure there is much you can do to your nutritional side of things to help you reach your goals more. Which brings me to what are your goals? Why do you want to lose more weight, how much weight do you want to lose?
If you want shoot me a email or PM and I can go over some more things in detail with you. I have lost over 100 pounds and have extensive knowledge in the weight loss field!
Be Well,
JM
jmartuscello@mail.usf.edu
I am sure there is much you can do to your nutritional side of things to help you reach your goals more. Which brings me to what are your goals? Why do you want to lose more weight, how much weight do you want to lose?
If you want shoot me a email or PM and I can go over some more things in detail with you. I have lost over 100 pounds and have extensive knowledge in the weight loss field!
Be Well,
JM
jmartuscello@mail.usf.edu
1
Gus, did you leave out your body fat measurement deliberately? Personally, I'd be curious to know that figure.
I also need to say that I don't know why you have slowed down with your weight loss, however, here are some things that have come to mind.
1. If you are at good body fat level then the weight loss would slow down as you don't have much more to lose. Have you reached an ideal body fat level?
2. Remember, muscle weighs heavier than fat. Takes up less space. Perhaps because you are gaining more muscle tissue the scale is moving less in the direction you want it to. Ask yourself Gus, is the shape of your body changing. Are you arms getting bigger, your chest, your thighs? What changes are you seeing besides the scale numbers.
4. I encourage you to put less emphasis on the scale and more emphasis on how your body is responding to the exercise stimulus.
Gus, I'd like to compliment you on something that I find very impressive. Surfing is an awesome core stability and balance workout. Good for you! It takes awesome core stability and balance to stay on top of a surf board. I've always thought of surfing like aqua rodeo. One can't control the waves and one can't control a bull! RADICAL DUDE!!
I also need to say that I don't know why you have slowed down with your weight loss, however, here are some things that have come to mind.
1. If you are at good body fat level then the weight loss would slow down as you don't have much more to lose. Have you reached an ideal body fat level?
2. Remember, muscle weighs heavier than fat. Takes up less space. Perhaps because you are gaining more muscle tissue the scale is moving less in the direction you want it to. Ask yourself Gus, is the shape of your body changing. Are you arms getting bigger, your chest, your thighs? What changes are you seeing besides the scale numbers.
4. I encourage you to put less emphasis on the scale and more emphasis on how your body is responding to the exercise stimulus.
Gus, I'd like to compliment you on something that I find very impressive. Surfing is an awesome core stability and balance workout. Good for you! It takes awesome core stability and balance to stay on top of a surf board. I've always thought of surfing like aqua rodeo. One can't control the waves and one can't control a bull! RADICAL DUDE!!
0
The simple answer, eat more and stop doing isolated muscle workouts. Circuits will be much better in terms of burning but again depends on your goals.
Need more help let me know.
Live 3V!
Need more help let me know.
Live 3V!
0
The short answer: you've hit a plateau.
Your current program was great to get you where you are now, but now you have to adjust your diet and program to keep your body from getting used to what you are doing. I would consider both upping your caloric intake and doing a new routine. I can't say how much to increase your calories, see an RD for that, but it is likely that the caloric intake right now is not enough to support your goals.
Your current program was great to get you where you are now, but now you have to adjust your diet and program to keep your body from getting used to what you are doing. I would consider both upping your caloric intake and doing a new routine. I can't say how much to increase your calories, see an RD for that, but it is likely that the caloric intake right now is not enough to support your goals.
0
how are things going after the last 6 weeks? Are you still stuck? If so there are some changes that I see right away that will help you out. If you still want some suggestions let me know.
Things we can address:
F. I. T. T. for resistance training
Frequency - 3 days is ok, as long as its full body
Intensity - time to up the density of your workouts with supersets (upper/lower)
Type - full body compound movements get the body furnace working in overdrive.
Time - I dont' see anything for this...how long do you train for?
F. I. T. T. for cardiovascular trainign
Frequency - 3 days is ok, but a session after lifting is better
Intensity - Are you doing intervals or slow sustained
Type - What type are you doing? Are you mixing it up?
Time - How long are you doing it for and has there been a progression at all?
All of these wll need to be adjusted upwards as your conditioning improves. Also try going 2 days down calories and 1 day up calories(not a cheat day) to maintain your metabolic furnace. It is the total calorie defecit per week that really matters not per day, so playing with ups and down calorie days help to keep you fueled but still losing.
What does a typical day look like for meals and how do you track your intake? There is no real need for a protein shake or creatine as these don't meat the requirements of your goals.
Protein shake - this is not a meal replacement and nothing beats food, it is only for when you are working at your maximum potential and you need optimal nutrients for building strength or muscle. Stick with whole foods.
Creatine - this is everybodies go to supplement, but it is really only good for strength training as it really only affects the ATP/PC energy pathway which is at most 15 seconds and you switch to glycolytic pathway. Anything past the first 10-15 seconds of a lift the ATP is replenished from another source and Creatine will do nothing for you aside from causing you to bloat with water.
Things we can address:
F. I. T. T. for resistance training
Frequency - 3 days is ok, as long as its full body
Intensity - time to up the density of your workouts with supersets (upper/lower)
Type - full body compound movements get the body furnace working in overdrive.
Time - I dont' see anything for this...how long do you train for?
F. I. T. T. for cardiovascular trainign
Frequency - 3 days is ok, but a session after lifting is better
Intensity - Are you doing intervals or slow sustained
Type - What type are you doing? Are you mixing it up?
Time - How long are you doing it for and has there been a progression at all?
All of these wll need to be adjusted upwards as your conditioning improves. Also try going 2 days down calories and 1 day up calories(not a cheat day) to maintain your metabolic furnace. It is the total calorie defecit per week that really matters not per day, so playing with ups and down calorie days help to keep you fueled but still losing.
What does a typical day look like for meals and how do you track your intake? There is no real need for a protein shake or creatine as these don't meat the requirements of your goals.
Protein shake - this is not a meal replacement and nothing beats food, it is only for when you are working at your maximum potential and you need optimal nutrients for building strength or muscle. Stick with whole foods.
Creatine - this is everybodies go to supplement, but it is really only good for strength training as it really only affects the ATP/PC energy pathway which is at most 15 seconds and you switch to glycolytic pathway. Anything past the first 10-15 seconds of a lift the ATP is replenished from another source and Creatine will do nothing for you aside from causing you to bloat with water.
0
Gus, I appreciate the time you have put into posting this question; however, I believe that this question is too difficult for this forum. You need to provide much more information than you can possibly provide online. Without complete information and first-hand knowledge of you (ie - meeting you) the best we can do is guess. Perhaps, our guess will work for you, perhaps it will not.
I think it is a disservice to you and others reading this forum to suggest that we can solve complicated issues here. No surgeon can perform a triple bypass in a forum and no trainer will be able to solve a complex fitness problem in a forum. I recommend you hire a personal trainer, there are many on this site who are qualified to address your unique issues. The reason we are on this forum is because we believe in the value of in-person, face-to-face training. Nothing on the web beats it!
Phil Carpenter Lee
LightSpeed Fitness, Inc.
I think it is a disservice to you and others reading this forum to suggest that we can solve complicated issues here. No surgeon can perform a triple bypass in a forum and no trainer will be able to solve a complex fitness problem in a forum. I recommend you hire a personal trainer, there are many on this site who are qualified to address your unique issues. The reason we are on this forum is because we believe in the value of in-person, face-to-face training. Nothing on the web beats it!
Phil Carpenter Lee
LightSpeed Fitness, Inc.
0
Whenever a client reaches a plateau we review the intensity of the workout then switch it up
Bodies adapt: you may just need a major switch to your workouts!
Consider doing something totally new and challenging
Once a body settles at a weight it tends to want to stay there. Track EVERY SINGLE calorie by hand in a journal, you may be surprised, and don't leave any morsel out!
Buy a Fitbit, or Body Bugg
Bodies adapt: you may just need a major switch to your workouts!
Consider doing something totally new and challenging
Once a body settles at a weight it tends to want to stay there. Track EVERY SINGLE calorie by hand in a journal, you may be surprised, and don't leave any morsel out!
Buy a Fitbit, or Body Bugg
0
I agree with everyone that says switch it up....you might want to try completely different workouts or do more or less muscle isolation/ more or less cardio. You may even want to add a day of rest to boost recovery on occasion. Do what feels right and just maintain your progress. The body fat calipers are great for most people you can get a basic set for under $20 but it might not be worth the investment if you are so close to your goal already. Another thing you could try would be to eat most of your fat in the morning for breakfast so you can burn it all day long and still get your essential fats. Wow I just realized this is an old post lol hope it helps someone else.
