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Weight loss advice (Plateau)

Discussion in 'Health and Fitness' started by dWreck, Jan 18, 2013.

  1. dWreck

    dWreck formerly dcaf

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    I started trying to lose weight drastically when I was having relationship problems 5-6 months ago or so. (As seen in the outreach forum.). I was around 6'3 or 6'4 and weighed 350 lbs, which is obviously grossly overweight, but I have a history of looking like I weigh a lot less than I really do, it has been that way since I used to play ball and had a lot more muscle mass and was in shape. I guess i'm more dense. Just for examples sake, When I was 350, I had a friend who was 315-320 and I looked near half his size, suprisingly. but thats besides the point.

    Anyway, since then i've lost around 80 lbs, i'm around 270-275 now and it's been really tough, but i've been doing well. Only problem is that, up until now, the weight has just been melting off, and now its just stopped. I'll lose 2, gain 3, lose 1 gain 2, etc. I haven't really changed what i'm doing, I just kind of feel like I've reached a plateau and i'm not sure what the best route is to get over the hill.

    I've changed what I eat from complete garbage to generally healthier foods, more fruits and vegetables, more whole wheats and whole grains, i drink at minimum 4-5 bottles of water a day and dont drink much else unless its something with zero calories (excluding alcohol on the weekends, even then its not too much), and i've been holding myself to around 1200-1400 calories a day. I try to go to the gym around 4-5 days a week, and on average I probably make it around 3 days a week, which will involve like 20-30 minutes or so of cardio. (at least 1-2.5 miles or so depending on the machine). and mostly upper body oriented machines/free weights, with some legs here and there. Nothing extreme, atleast not yet.

    I can be more specific if needed, but I guess I'm just looking for advice on what the best direction would be to get over the plateau i've hit, should i do something different with my diet? do something more specific in or out of the gym? target different areas of my body? or will the ceiling just lift away at some point? I've never really had to deal with this, so i'm not sure. In high school, for me atleast, it was just, "Lift big get big", and it worked. But I was much more fit then, lol.
     
  2. gunn34

    gunn34 I miss Don & Dan

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    First congratulations on the weight you have lost. I think we have some really good people on board here who can help alot. Just to throw in my two cents, I would say try to change your workout to a completely new type. I used to teach Kung Fu and had a man who was told that after he lost alot of weight and it has worked for me in the past. I think someone on here is a physiologist or nutrition expert. I remember reading some of his advice and it seemed very sound.
     
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  3. DePhinistr8

    DePhinistr8 Season Ticket Holder

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    Congrats on the weight loss so far! That's pretty awesome.

    One thing I've run across when I've helped people bust through a plateau, is that you may actually need to INCREASE your calories slightly. Being too low for too long will actually slow your metabolism a bit to where it stalls, like where you are now. Try to bump it up 350 cals / day (and of course, keep them clean).

    Gunn34 makes a good point as well with switching up your routine. Sometimes when your body adjusts to your workout, you need to change it up or ramp up the intensity.
     
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  4. dWreck

    dWreck formerly dcaf

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    Thanks :up:

    I've been thinking about doing just that, I'm just not sure what else I could do in my workout or 'how' I could change it. Since I started I've tried to do just a big general work out, trytouch every machine/free weight at least a little bit (1-3 sets), instead of targeting one area specifically and going hard at it.

    I've also been reading about the whole 'metabolism confusion' thing, which is similar to muscle confusion concept, except you're changing what you eat entirely and how often, quite drastically day by day. supposedly helps the metabolism boost up and promotes quite a bit of weight loss. Not sure though.
     
  5. DePhinistr8

    DePhinistr8 Season Ticket Holder

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    Yeah they call that zig-zag dieting. Like 800 one day, 2000 the next, then 1200, then 1500, then 800....basically you go all over the place so your metabolism never gets into a rhythm. I personally have never done that, but I've read it can be very helpful.
     
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  6. dWreck

    dWreck formerly dcaf

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    Good advice, I'm gunna try that. Shouldn't be hard today because its party night lol. What do you think about the amount of meals a day in conjunction with calories? Should I keep trying to do 5-6 meals or lower it to 3-4 or something? What do you think would be ideal
     
  7. byroan

    byroan Giggity Staff Member Administrator Luxury Box

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    Try increasing the amount of time you're doing the cardio but also the intensity of your workout. If you're on a treadmill with an incline, use it. You've worked hard to get where you're at but you'll need to work harder to keep it going.
     
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  8. DePhinistr8

    DePhinistr8 Season Ticket Holder

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    I think more meals is better. That's what I've been doing the last couple of years. There are studies on both sides of it that are compelling, so what I tell most people is try it for 2 weeks and see what works for you.

    I eat 7 times a day when I'm trying to gain (just to get in all the calories) and 5 when I'm trying to cut.
     
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  9. dWreck

    dWreck formerly dcaf

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    The only advice I didnt want! haha.

    Its true though, admittedly I've never inclined on the treadmill, its something I need to try. I hate running on treadmills, not because of the exercise though, Idk if my balance is awful or what but its just uncomfortable. I've been thinking about trying to go hard on the eliptical from now on, and man did that thing whip my *** the first time I did. I've heard thats the best all round machine, when using hands and legs.

    Intensity needs to be increased for sure... Considering I've been fairly light at the gym and all my workouts have been somewhat vanilla and routine, thats one thing that probably helped lead to the plateau to begin with. Cardio I can figure out, but as far as intensity for weightlifting.... something like more sets? more reps per? more weight less reps? I'm scared to go too heavy into weight lifting (yet) because from my experience it can be kind of detrimental to 'weight loss' (atleast I think so, maybe thats false, I don't know). But when losing a very large amount of weight you have to continue to help somewhat tone the body, so i've been trying to find a groove, not really sure what the best route was. a good example was a friend of mine who was always fairly big and lost like 120-130 lbs over the course of a year, and i hadnt seen him in that year, but he went like 99% cardio and hardly touched weights, and honestly he looked pretty goofy. big head and shoulders, but no definition, no body, tiny arms, like a toothpick. I really don't want that. i'd like to lose another 45 lbs ish. my goal is something around 230 before i go into heavy lifting like i used to. but for the time being i'm kinda in limbo about what to do.
     
  10. dWreck

    dWreck formerly dcaf

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    Fair enough, i'll try to stick to 5 meals a day and maybe bump up my calorie intake another 300-400 temporarily and see where that goes.
     
  11. DePhinistr8

    DePhinistr8 Season Ticket Holder

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    Lifting weights is one of the more efficient ways to burn fat. Your body is metabolically more active for about 48 hours after your workout due to tissue repair associated with lifting. The key to lifting is variety, it doesn't have to be heavy. Pyramid sets are great if you're unsure exactly what you should be doing.

    Most pyramids I've done consist of 2 moves done back to back, up to 7 reps...so like this:

    Push-up rows w/ Dumbbells Squats - use some dumbbells (fairly light..15 lbs~ish) as push up bars
    Do 1 pushup, row with left arm, do another pushup, row with right arm, stand up with dumbbells in hand, do 1 squat (2 pushups, 2 rows, 1 squat)
    Do 1 pushup, row with left arm, do another pushup, row with left again, do another pushup, row with right, another pushup, row with left, stand up with dumbbells and do 2 squats (4 pushups, 4 total rows, 2 squats) ...

    Continue in that pattern for 5 - 7 sequences...you'll sweat bullets and your heart will be pounding in your ears. You can mix it up and then do something similar with shoulder presses to step-back lunges, etc. have fun with it..experiment a bit.
     
  12. dWreck

    dWreck formerly dcaf

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    I understand the concept of what youre sayin, with the pyramid sets and mixing it up, but with the specific exercise itself i'm a little confused on the actual execution of that one in particular. Maybe run that by me again? lol

    Another huge problem I have is that since i'm a beginner, i'm not hip to all the terms and names for the routines and exercises themself, and I don't really know many of them at all, I could probably use a list or a guidebook or something. I'm sure there are a thousand things that I could be doing with dumbbells and curl bars that i just have no clue about.
     
  13. DePhinistr8

    DePhinistr8 Season Ticket Holder

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    That one is just an example, and I sort of made it up on the spot, but here's a step by step of that particular set-up and move

    1. Place dumbbells on the ground where your hands would be in a standard pushup position
    2. Get down in that pushup position with your hands grasping the dumbbells (just like pushup stands)
    3. Do 1 regular pushup (works chest, shoulders, & triceps)
    4. Perform a row with the left arm (in the pushup position, bring the dumbbell to your chest with your left hand)...this works the back
    5. Return the dumbbell to the ground
    6. Do another pushup
    7. Perform a row with the right arm
    8. return the dumbbell to the ground
    9. stand up with the dumbbells in hand
    10. squat (feet parallel, toes up, weight in heels)
    11. get back in the pushup position, and repeat, but go up 1 rep each sequence (or just repeat this sequence 15 times)

    This particular sequence fires off a lot of different muscles groups at once.
     
  14. dWreck

    dWreck formerly dcaf

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    I might as well stab my eye with a rusty spoon because it will probably hurt less than that LOL.

    Not gunna lie, with my body weight i'm lucky if I can pull off 10 pushups in a row on a good day, but this is something I definitely want to try, and will

    Are there any websites or books or anything that just have exercises and techniques and stuff i can flip through for some ideas like this? I try to look online and never find anything too good or extensive.... in highschool I had a book I lived by, that i pretty much based my entire workout off of what it told me to do and i cant remember for the life of me what that was.
     
  15. DePhinistr8

    DePhinistr8 Season Ticket Holder

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    Well I workout at home to DVDs, so they basically show me all the moves. But if you like doing the gym, check out muscleandperformancemag.com
    It's the magazine that Vitamin Shoppe is behind, but they have a bunch of routines and you can check out past issues.

    Oh and check out scoobysworkshop.com. This guy has all sorts of routines set up along with a lot of good info.
     
  16. dWreck

    dWreck formerly dcaf

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    Sweet thanks.

    One thing that really sucks is, the gym I used to go to down south before I moved had a BIG MMA/Boxing room with like 15 heavy bags and speed bags and stuff like that, but this gym does not.

    The heavy bag helped me lose a lot of weight in the past. Just going for half an hour or so wailing on the bag was some of the best cardio i've ever done in my life. I was thinking about ordering a bag offline and building a stand out back with some 4x4s.

    I guess thats why i'm a little clueless now that i'm back at the gym, because That MMA room was like 75% of my workout back in the day.


    edit: Speaking of vitamin shoppe.... that brings me to another subject.

    Any recommendations from anyone about specific vitamins/supplements i should be taking that could help? I've taken diet pills on and off, also some mega men metabolism multis to start with. I also heard to taking a good B-complex might be something beneficial.
     
  17. DePhinistr8

    DePhinistr8 Season Ticket Holder

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    Good natural stuff I would recommend are Krill Oil Pills (better than fish oil pills) and green tea extract. They help raise metabolism naturally and assist in releasing bodyfat for energy.
     
  18. dWreck

    dWreck formerly dcaf

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    Krill Oil, can I just get it at any vitamin store like GNC? or is it a specialty type thing? and the green tea extract, thats also in pill form right?

    also, any idea what the cost of either of these is, as well?

    Thanks :up:
     
  19. padre31

    padre31 Premium Member Luxury Box

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    Try cayenne pepper supplements and something like apple cider vinegar.

    As for the workout, hmm that is tough b/c a heavy bag is somewhat unique, you could try doing a punching routine with a 5 or 10 pd weight in your hands, a couple of sets of that would simulate the heavy bag.
     
  20. DePhinistr8

    DePhinistr8 Season Ticket Holder

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    No problem!
    Yup you can get krill oil and green tea extract at GNC's or Vitamin Shoppe..maybe even some pharmacies. I've found that vitamin shoppe has better prices online than they do in store.

    Here's what I use:

    Krill Oil: http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=NW-7320#.UQAXcncu1Ns
    Green Tea Extract: http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=VS-1678#.UQAXuXcu1Ns
     
  21. MikeHoncho

    MikeHoncho -=| Censored |=- Club Member

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    Murder the carbs in your diet with extreme prejudice.
     
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  22. dWreck

    dWreck formerly dcaf

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    I absolutely love cayenne pepper, and anything spicy really. Never really thought of (or heard of) supplements for it though.. thats pretty interesting... its specifically geared to be beneficial to metabolism?

    I've tried the individual weights and just shadow boxed and stuff. its totally not the same :no:
     
  23. dWreck

    dWreck formerly dcaf

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    /thread
     
  24. padre31

    padre31 Premium Member Luxury Box

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    Yep, it is a mild vascular dilator which means more air flow and increased metabolism

    It also surprsingly reduces aches and pains.
     
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  25. dWreck

    dWreck formerly dcaf

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    best place to get it? any specific brand or anything you can suggest?
     
  26. Sethdaddy8

    Sethdaddy8 New Member

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    at 6'3ish, 270ish...you are close to being where you want to be.

    Eat 6 to 8 times a day. Everyone should eat 6 to 8 times a day(spread out by 2 hours minimum). I have been doing this recently, and not only does it keep your metabolism hot, but it gives you so much energy. All the nutrients and calories get utilized, not wasted like when you eat a couple oversized meals a day. And you can be realistic when you eat 6-8 times a day. You can put teriyaki on the brown rice and chicken breast. You can eat out, have pasta or steak.

    Being a FL guy, I would wake up every morning, have a Whey pro shake and banana, wait 45 mins, and then go jog/walk for a half hour minimum. Cool down another 15 minutes. Then go have breakfast. Egg whites, whole wheat toast, oatmeal. You just knocked off 2 meals in your day.


    Other eating: Eat your greens. I take a green supplement, Amazing Grass' "Green Superfood."
    Take a god multi and your Omegas. Your meals should be chicken breast, fish, esp wild caught salmon, or lean beef(just a little beef for variety), with brown rice or yams, broccoli or spinach. 2 or 3 meals could be whey shakes with some bananas or raw almonds.

    Then you should hit the gym: do a 20 minute cardio warm up, and weight lift in the afternoon/evening 3 or 4 nights a week.

    Its a lot, but I promise you will look and be exactly how you want to be. The most important factor for me is food prep and scheduling. Putting the time aside to cook things, and setting myself up for success with my schedule. If you don't have the time for all the exercise, try to do the eating. It will make a huge difference.
     
  27. padre31

    padre31 Premium Member Luxury Box

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    It's fairly standard stuff, more or less it is the same thing you put on your food if you like it spicy, only more concentrated.
     
  28. dWreck

    dWreck formerly dcaf

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    Thanks a ton for the advice, Although I love greens, I don't eat them as much as I wish I did, it just doesn't happen like I plan, So i'll look into that as well :up:
     
  29. dWreck

    dWreck formerly dcaf

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    So, awesomely enough, Walked into the gym the other day, there is a sign up that says 'Try our new heavybag!'

    I felt like I was a little kid on christmas morning.

    ran to the aerobics room and boom, 100 lb heavy bag, I've been wailing on it ever since. Amazing cardio. I'm stoked.
     
  30. Clark Kent

    Clark Kent Fighter of the Nightman

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    NOTE: I'm going to just straight up tell you the truth. Don't be offended. I'm probably one of the few who actually knows what I'm talking about here. No offense to anyone offering you advice, but seriously... I don't mean to sound like a cocky prick, but I'm shaking my head in disbelief at this **** I'm reading in this thread.



    http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html
    You need to stop dieting for a bit. Your metabolism has adapated to lower calorie intact. Long story short (read the article for a better understanding), your hormone out put changes based on how many calories you're consuming. You need to up-regulate them by eating your baseline/maintenance calorie levels.

    Also, you're eating a disgusting amount of calories. You're 6'3", 275lbs, and are eating 1200-1400 calories a day? Obviously, being obese (30% body fat or more) losing the fat rapidly isn't going to hurt you too much. Your body wants to get into a more normal range and not a single **** will be given. But now that you're likely (or close to) being out of obese territory, it's time to get serious about your diet. And that means eating like a grown man and not a 14 year old girl. Because seriously, 1400 calories is eating disorder range for a guy your size. And you're potentially doing long term metabolic harm if you continue eating at such a ridiculous level. A plateau is another way of saying "my hormones have shifted for the worse." Don't dig yourself a deeper hole.

    Losing anymore than 2lbs per week, for someone not obese, is dangerous. And really stupid. Everyone wants to look great naked, aint no one wanna do it the right way. Discipline and patience are paramount for long term success. Anyone who says differently, is a moron.

    EDIT: Also, don't be a scale watcher. You're causing yourself stress for no reason. Fat loss isn't linear. If you eat 1400 calories a day (ugh, please stop) and gain a 1lb on the scale, do you really think you gained fat? The answer is no. Fat loss occurs when the body tells it to, not on your weekly weighing schedule. And the amount of things that cause weight gain (glycogen, carbs, sodium intake, etc...) are too ridiculous to keep track of. Try weighing yourself every 3 days without judgement. Just the right the number down. In time, you'll see the scale bounce all over, but you'll also see results.

    http://www.freedieting.com/tools/calorie_calculator.htm
    Just a quick calculator to look at. It's an estimate of your daily needs. You should also post your macros (carbs, fats, and proteins) you eat per day. That would be really helpful.




    The first thing you need to do is reverse diet/diet break. EDIT: These won't embed???
    [video=youtube;Sr0atp9Vo_w]http://www.youtube.com/watch?v=Sr0atp9Vo_w[/video]
    [video=youtube;zkxLLB1iVjY]http://www.youtube.com/watch?v=zkxLLB1iVjY[/video]


    I highly recommend you subscribe to this guy Jason (Ice cream fitness FTW). I actually post with him on the same forum. Highly reputable and extremely helpful. (And then watch his other videos). He's a "science motherf*cker" within the community and trains like a ****ing animal. Knows his stuff. Also, look for his videos on macros to get rid of your misconceptions about "healthy" dieting. Healthy is a relative term that has more to do with macros/micros and calories than it does the name/look of a food. For example, Pizza is just as healthy as an apple, in the right context. That context being, you can eat pizza/burgers/junk food as long as it doesn't make up the bulk of your diet and put you over your caloric limit.


    First, resistance training is of primary importance in dieting. Far more important than cardio. re-read that last part. Do it again. One more time. Good. As far as your training goes, I'm sad to see you want to do "mainly" upper body work. As the lower body work, is far more beneficial. Why? Your muscles in your legs are bigger and stronger for a reason. You use them everyday. Your lower body influences the upper body's growth. It all starts from the bottom up. A great lower body workout is essential to overall muscle growth. Squats are 100% a staple of any legitimate workout. Period. End of story. They're known as the king of lifts for a reason. Complete leg work, core building, back, and some upper body work are all inclusive of this lift. The second best is the dead lift. The deadlift is also known as the king of all lifts. Confused? Some think squats are better because they can be done in high volume. Deadlifts cannot because they stress the central nervous system and if done too frequently, can cause some issues. however, If done 1x per week (5 reps max) there is no other workout that hits lower and upper body muscles like this lift does. It's truly a full body workout, head to toe. If interested, I'll explain more about working out and what I think you should do (A proven workout, not something ridiculous someone made up at the gym, on the spot lulz).


    Good luck with your weight loss goals of 2013. http://www.thephins.com/forums/show...cit-is-King-%96-A-simple-guide-to-cutting-fat My thread i created a while back, that no one really cared too much about. Science is more of a pain in the *** than old wives tales, apparently.
     
  31. Clark Kent

    Clark Kent Fighter of the Nightman

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    The number of meals per day has zero influence on gaining weight or losing weight. You can have as many meals or as few as you wish and get the same exact results. The only factors that matter (that you have control of) is calories and macros consumed.

    As an example, I do Intermittent Fasting (http://www.leangains.com/). I fast for 16 hours a day and eat all of my calories within an 8 hour window.
     
  32. Clark Kent

    Clark Kent Fighter of the Nightman

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    Are you familiar with the expression, "work smarter, not harder?" Calories in and calories out. As long as his caloric deficit is on point, cardio isn't even needed.
     
  33. Clark Kent

    Clark Kent Fighter of the Nightman

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    Zig zag dieting doesn't really do anything. Your body doesn't change it's hormonal output based on one day. That's what controls metabolism. Eating more or less on day and more or less on another will have negligible results.
     
  34. Clark Kent

    Clark Kent Fighter of the Nightman

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    Wrong. Carbs will not influence fatloss loss in anyway, shape, or form, unless you have a confirmed metabolic disorder, like diabetes. The only thing eliminating carbs will do is cause you to lose water weight. And get constipation. Neither are ideal.
     
  35. Fin-Omenal

    Fin-Omenal Initiated

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    The premise of burning more than your intake is obvious.

    But eating 4-5 small meals a day helps your metabolism burn more calories than fasting.

    Sent from my MB855 using Tapatalk 2
     
  36. Clark Kent

    Clark Kent Fighter of the Nightman

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    lulz

    http://www.ncbi.nlm.nih.gov/pubmed/1905998
    http://www.ncbi.nlm.nih.gov/pubmed/11319656
    http://www.ncbi.nlm.nih.gov/pubmed/18053311
    http://www.ncbi.nlm.nih.gov/pubmed/9155494
    http://www.ncbi.nlm.nih.gov/pubmed/15806828
    http://www.ncbi.nlm.nih.gov/pubmed/9504318
    http://www.ncbi.nlm.nih.gov/pubmed/15085170
    http://www.ncbi.nlm.nih.gov/pubmed/15220950
    http://www.ncbi.nlm.nih.gov/pubmed/17228037
    http://www.ncbi.nlm.nih.gov/pubmed/15640455
    http://www.ncbi.nlm.nih.gov/pubmed/10578205

    Do you even science, brah?








































    Seriously, I will never say something about nutrition I can't back up with scientific, peer reviewed, research. I know my ****. Meal frequency is irrelevant. Eat as many or few as you please.
     
  37. Fin-Omenal

    Fin-Omenal Initiated

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    Nutrition is one of those things that are based on theory not fact. Why do you think we have 10,000 different miracle diets.

    Same with AM cardio on an empty stomach, all depends on who you ask and wich article you want to copy-paste.

    Sent from my MB855 using Tapatalk 2
     
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  38. Clark Kent

    Clark Kent Fighter of the Nightman

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    brb the laws of physics are theory! Fire and brimstone coming down from the sky. Rivers and seas boiling. Forty years of darkness. Earthquakes, volcanoes, the dead rising from the grave! Human sacrifice! Dogs and cats, living together! Mass hysteria!

    Because a fool and his money are easily parted. The health industry is a multi billion dollar a year enterprise. Hard to sell ab machines, dumbass diet books, and any other ridiculous weight loss tool(s) with scientific truth. Who would buy an ab glider if the truth is (and it is...) that abs are largely a product of body fat %? No one... Who would buy a book about eating carb free if the truth is, energy in vs. energy out (the "theory" of physics, apparently) is really the solution, and cutting out carbs (4 calories per gram...) is simply a by product of eating less energy? No one... So let's complicate the rules, add in some extra steps, and sell ****!

    Also bull****, fasted cardio has no impact on more or less fat loss. Because of something called the energy balance equation. Which is based on the "theory" of physics. This is why in research, we use peer reviewed research. To eliminate the bull**** that others try and pass off as "science."

    Sorry bro, you can't win this argument. Fact is fact.
     
  39. padre31

    padre31 Premium Member Luxury Box

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    inching to 100k posts
    Pfft, everyone's body reacts differently to changes in diet and increases in exercise, this is one of the reasons why it is better to know how one's body reacts to those things to read a "Study".

    Wait long enough, and a different study will contradict whatever the accepted wisdom was for that day.

    As an example, a SEAL in training does things that supposedly are the wrong things to do, extreme physical activities, lack of sleep, etc, and yet they are among the most highly condition population on the planet.
     
  40. Fin-Omenal

    Fin-Omenal Initiated

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    Thee...Ohio State University
    I've read conflicting articles on everything you have stated. Am I saying you're wrong? Not at all.


    The only FACT is, nobody knows who is right.

    Sent from my MB855 using Tapatalk 2
     

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