Why have I stopped/really slowed down with my weight loss?
I started a very strict diet and workout routine at a weight of 212lbs and am now down to 178lbs but I've just been hovering here for the last few weeks and can't seem to get it down any more!
Height: 5 10'
Current Weight: 178
Daily Calories: 1600-1700
Type: Low fat, high protein (20/40/40)
Water: About 1gal a day
Type: 3-Day Split Muscle Isolation with 3-Day Cardio between weight training days)
Men's sport multivitamin
Protein (2 shakes a day)
Drink a bit on the weekend (2-3 beers)
Active lifestyle (surf 2-3 times a week for about an hour each time)
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'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!
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.
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!
Need more help let me know.
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.
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.
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
As an example- Bodybuilders for competitions are only able to compete for a few days because the body needs a requirement of fat to correctly function.
Id say you have two choices for getting body improvements at this interval.
1) Up your weight in the gym. Build muscle.
If you want to get slimmer, move to HIIT training.
Mac Dodds M.A., Certified Strength and Conditioning Specialist
If you take 1600 cal per day, burn more cal during your workout!
You are at a great weight for your height. I agree about protein shakes, not a meal. You can try changing up your isolated workouts progression or intervals. The body does adapt and plateau when the workouts are the same without any change up. And yes muscle does weigh more then fat..you can take that into consideration as well. As stated above more info is need as far as how long are your workouts and calorie intake.
your training sounds like you right on. I am not a big supplement supporter, protein shakes are not a meal. I have taught 2 successful weight loss classes and found that eating as natural as possible is the key. Start your morning example; fruit, oatmeal, egg whites. Processed food will eliminate all that hard work you had or have put in. Remember if it comes in a can, box, or a bag don't eat it. As far as your weight, it's hard to tell how much body fat you actually have...or muscle. Hope some of this info helped.