My Weight Loss has stopped!?
Dec 1st, 2008 i started Dieting and exercising weighing in at 305 lbs, as of today dec 7th, 2009, i have lost 83 lbs weighing in at 222 lbs. but my weight loss has stopped! my diet is the same, and i still exercise when i can. im probably eating around 1200-1500 calories a day
what should i do, i was thinking of a short fast to try and jump start the weight loss, any cleanses or Diets i should go on? exercise routines? anything helps
if it helps, im 6′ tall and 19 years old.
16 hours ago
First off…congrats on your progress. Alright dude. Like Richard said, you have plateaued. Nothing to freak out about. It can easily be fixed. Of the 83lbs of weight you dropped some of that was muscle. Thats if you were only consuming 12-15kcal a day.
I plugged in your stats and got a rough BMR of 2234.26. This the the amount of calories you burn just sitting in bed. Granted I dont know your Body Fat % so I cant give you an accurate BMR, but thats around how much you burn. Your body requires at least that much. Figure out your body fat % and find your Lean Body Mass then plug it into the BMR formula and that is the more accurate amount of calories you need. Then plug it into the Harris Benedict Formula to see what you need for maintainence. Assuming you dont know what those forumlas are here you go…
English BMR Formula
Women: BMR = 655 + ( 4.35 x Lean Body Mass in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x Lean Body Mass in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
Then you can figure out what your daily caloric needs are by plugging it in like so:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Once you figured that out you can structure a diet for optimal Fat Loss and still maintain quality muscle. Because as we all know nothing burns through fat faster than muscle.
Sample Diet:
Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.
Meal 1:
Lean Protein, 1/2 cup oatmeal
Meal 2:
Protein Shake/Lean Protein (2 tbsp flax
Meal 3:
Veggies, Lean Protein
Workout
Meal 4:
PWO Nutrition
Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.
Meal 6:
Shake with Flax
That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.
*Reminder: This is a PRIMER. It’s not mean to be comprehensive.
Try carb cycling. Many bodybuilders do this to get their body fat down to competition levels and it works time and time again.
Days 1-3 should consist of fibrous carbs and taper down your carb intake each day. Days 4-6 is your refeed day. It should consist of starchy carbs.
Here’s a more comprehensive look on carb cycling
http://www.podarco.com/fitness/content/view/59/96/
You also need to do cardio like a mad man. I switch it up to keep my body guessing. One day will consist of 30 mins of HIIT(High Intensity Interval Training) cardio. Then the next is 45 mins of low intensity keeping at 65% my max heart rate. Remember that when your doing low intensity you want to keep at 65-70% max heart rate. That is the optimal rate at which the body burns through fat and not glycogen stores in our muscle. Also…take about 3grams of L-glutamine b4 your workout as to prevent muscle catabolism.
The three crucial keys to diet and fitness is EXCERCISE, NUTRITION, and REST. I can’t stress enough how important nutrition is. Without implementing proper nutrition then your not going to see any gains. I’m cutting as well and im not gonna lie…its hard work. The things we really want are never easy to come by. Everybody wants something, but no one wants to pay the price. This is how the price is paid. (Got that from Michael Irving, but its true lol). Good luck btw man. Stay strict and stay focused and your gonna meet your goals in no time.
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