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post #1 of 30 (permalink) Old 04-04-2009, 11:55 PM Thread Starter
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Question Weight loss question

I was 215-220 in December I am now 193 pounds but I have seemed to hit a wall with the weight loss. I lift weights every other day of the week and run on the days that I don't lift on. I eat oatmeal for breakfast a sandwich and salad for lunch and a light dinner.I'm probably in the 1300-1500 a day cal. range from my estimates. I had been losing about 2-3 pounds a week,but I have hit a weight loss wall.What can I do to get through this? I don't think there are any calories to cut at this point. As for supplements all I take is chromium picolanate and a multivitamin and whey protein the days I lift weights. I'm tryin to get down to 183 but it's a bitch.

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post #2 of 30 (permalink) Old 04-05-2009, 01:14 AM
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damn, that's not enough food. space out many meals, not just 3 sittings and how tall are you?

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post #3 of 30 (permalink) Old 04-05-2009, 01:22 PM
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If the diet is solid, your problem is probably indicative of a need to change up the work out routine. Try reducing time between sets, increasing/decreasing weight/reps/sets. Try jumping rope in between sets on your weightlifting days to keep your heart rate way up, etc...
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post #4 of 30 (permalink) Old 04-06-2009, 02:14 AM Thread Starter
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damn, that's not enough food. space out many meals, not just 3 sittings and how tall are you?
I'm 5' 11" I carry almost all my weight in my stomach. Is the calories okay? Or do I need to up that too or just increase the amount of meals?

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post #5 of 30 (permalink) Old 04-07-2009, 09:31 PM
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Drop it to 1200 calories a day spread over 5 to 6 meals. No soda, candy, fried foods or alcohol. Keep the fat intake low. Hydroxycut hardcore or lipo 6 are your friend. What kind of sandwich are you eating ? Tunafish with fat free mayonaise is a great high protein low fat meal. The oatmeal is ok but like to consume 1 gram of protein per lb per day so I start breakfast off with a protein shake. My typical day consist of



Cal Fat protein
breakfast 1 gnc pro complex shake with skim milk. 215 1 38

snack granola bar 100 2 3


lunch 1 tuna fish sandwich on wheat bread with fat 280 3 42
free mayonaise


snack granola bar 100 2 3


dinner Same 280 3 42



evening same shake as above 215 1 38




I often substitute grilled chicken sandwich intead of the tuna.



What are you doing for cardio ?

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post #6 of 30 (permalink) Old 04-07-2009, 09:35 PM
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i would change out the workout a bit. have you noticed any strength gains or has that peaked too? if you are still noticing good strength gains your actual weight may stay the same for a while but you will still be losing BF%. muscle weighs more then fat.
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post #7 of 30 (permalink) Old 04-07-2009, 09:39 PM
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Drop it to 1200 calories a day spread over 5 to 6 meals. No soda, candy, fried foods or alcohol. Keep the fat intake low. Hydroxycut hardcore or lipo 6 are your friend. What kind of sandwich are you eating ? Tunafish with fat free mayonaise is a great high protein low fat meal. The oatmeal is ok but like to consume 1 gram of protein per lb per day so I start breakfast off with a protein shake. My typical day consist of



Cal Fat protein
breakfast 1 gnc pro complex shake with skim milk. 215 1 38

snack granola bar 100 2 3


lunch 1 tuna fish sandwich on wheat bread with fat 280 3 42
free mayonaise


snack granola bar 100 2 3


dinner Same 280 3 42



evening same shake as above 215 1 38




I often substitute grilled chicken sandwich intead of the tuna.



What are you doing for cardio ?

Im going to disagree... I think he needs to up his calories a bit. He needs to be closer to 1800 cals a day. If he is taking in 1500 and working off 300...this will bring weight loss but excessive amounts of negative calories will tell his body to start storing as much as possible because he is essentially "starving". It is a good idea to be negative 500-700 calories a day.

Mayoclinic's calorie calculator says at 26 (I guessed on age) at his weight and height, he would need to consume 2400cals a day to maintain his weight. So if he is using say 2200/day just living life without exercise, then he burns 300-400 a day working out, he is negative 1000 to 1100 calories. While this sounds good, the body doesnt think it is good. It will conserve as much as possible.

A slow, steady weight loss is best. Also, in the beginning, people lose lots of water weight.

Try bumping up the calories a bit a spreading it out over 5-6 meals...Keep working out the same.

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post #8 of 30 (permalink) Old 04-07-2009, 09:57 PM
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Im going to disagree... I think he needs to up his calories a bit. He needs to be closer to 1800 cals a day. If he is taking in 1500 and working off 300...this will bring weight loss but excessive amounts of negative calories will tell his body to start storing as much as possible because he is essentially "starving". It is a good idea to be negative 500-700 calories a day.

Mayoclinic's calorie calculator says at 26 (I guessed on age) at his weight and height, he would need to consume 2400cals a day to maintain his weight. So if he is using say 2200/day just living life without exercise, then he burns 300-400 a day working out, he is negative 1000 to 1100 calories. While this sounds good, the body doesnt think it is good. It will conserve as much as possible.

A slow, steady weight loss is best. Also, in the beginning, people lose lots of water weight.

Try bumping up the calories a bit a spreading it out over 5-6 meals...Keep working out the same.

While I would like to agree, your body can't store what is not there. Have you ever seen a malnourished person put on weight by eating less calories ? The only way to lose is to eat fewer or burn more. While you can alter your metabolisim by taking in too few, 1200 calories a day is not going to put his body in starvation mode as long as he is not doing physical labor everyday.

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GENUFLECT TO THE BULLET




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post #9 of 30 (permalink) Old 04-08-2009, 10:34 AM
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i lost 80ish pounds over 18 months, i would eat 1800-2200 calories a day and i would run 3-5 miles 5 days a week. it is total dedication, if you are not that way then you will not do so well.
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post #10 of 30 (permalink) Old 04-08-2009, 08:23 PM
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While I would like to agree, your body can't store what is not there. Have you ever seen a malnourished person put on weight by eating less calories ? The only way to lose is to eat fewer or burn more. While you can alter your metabolisim by taking in too few, 1200 calories a day is not going to put his body in starvation mode as long as he is not doing physical labor everyday.

Ever see the starving kids in Africa with beer bellies? The first thing to go is glycogen storage...then it's muscle tissue. Muscle tissue (protein storage) is much easier to break down than fat. We had a long lecture about this in microbiology last semester. It is almost twice as hard to break down fat (more steps). So, you need to work out to keep the muscle, and keep up enough calories your body does not want to break down the protein to feed itself. Being to far negative, you are going to force your body to break down that protein.

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post #11 of 30 (permalink) Old 04-08-2009, 09:26 PM
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muscle weighs more then fat.
muscle weighs the exact same as fat -_-
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post #12 of 30 (permalink) Old 04-08-2009, 10:19 PM
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Ever see the starving kids in Africa with beer bellies? The first thing to go is glycogen storage...then it's muscle tissue. Muscle tissue (protein storage) is much easier to break down than fat. We had a long lecture about this in microbiology last semester. It is almost twice as hard to break down fat (more steps). So, you need to work out to keep the muscle, and keep up enough calories your body does not want to break down the protein to feed itself. Being to far negative, you are going to force your body to break down that protein.


Do you think those kids are eating 1200 calories per day and 1 gram of protein per lb of bodyweight as I advocated in my original post ?

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GENUFLECT TO THE BULLET




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post #13 of 30 (permalink) Old 04-15-2009, 12:22 AM Thread Starter
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Well I have stuck to my guns on the diet. I changed up the workout a little,now I run every other day and workout the days I'm not running.So now everyday I get some exercise. I apparently haven't hit a wall, as I weighed myself the other day and I am now 186 pounds. So I am nearing my goal of 183 pounds. Looking at my stomach still though I may need to be more towards the 175 pound range. I just started taking creatine monohydrate and a acai berry supplement to boost metabolism. So hopefully that helps a lot with the last pounds.

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post #14 of 30 (permalink) Old 04-15-2009, 10:24 AM
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creatine is going to make you retain water...your weight wont go down much

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post #15 of 30 (permalink) Old 04-15-2009, 10:29 AM
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While I would like to agree, your body can't store what is not there. Have you ever seen a malnourished person put on weight by eating less calories ? The only way to lose is to eat fewer or burn more. While you can alter your metabolisim by taking in too few, 1200 calories a day is not going to put his body in starvation mode as long as he is not doing physical labor everyday.
actually u are wrong, just cause you eat less dont mean that you are gonna loose weight, the less you eat the more fat that your body takes out of the little food you do eat and saves it for another time
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post #16 of 30 (permalink) Old 04-15-2009, 10:36 AM
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actually u are wrong, just cause you eat less dont mean that you are gonna loose weight, the less you eat the more fat that your body takes out of the little food you do eat and saves it for another time
You cant with with him....dont bother. I have done lots of research into this and work with 3 dietitians. My girlfriends family is diabetic...I have done my research into weight loss diets and just weight loss in general... and you and I are correct. You cannot starve the body and expect weight loss.

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post #17 of 30 (permalink) Old 04-15-2009, 11:45 PM
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actually u are wrong, just cause you eat less dont mean that you are gonna loose weight, the less you eat the more fat that your body takes out of the little food you do eat and saves it for another time
Explain to me what is wrong with eating 1200 calories per day while keeping fat under 10 grams and protein intake at 1 gram per lb of bodyweight ?



This is not rocket science. There are only 2 ways to lose weight, EAT LESS CALORIES OR BURN MORE.

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When you pull in 20 million percent a year like BULLET, you have your share of 5 and 6 figure days!

GENUFLECT TO THE BULLET




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Last edited by bullet; 04-15-2009 at 11:56 PM.
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post #18 of 30 (permalink) Old 04-15-2009, 11:55 PM
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You cant with with him....dont bother. I have done lots of research into this and work with 3 dietitians. My girlfriends family is diabetic...I have done my research into weight loss diets and just weight loss in general... and you and I are correct. You cannot starve the body and expect weight loss.


Who said anything about starving ?


Why don't you ask all your dietitians what the min recommended calorie intake is to prevent your body from going into starvation ?



1200 calories is the min amount that experts agree should be consumed to mainting normal bodily function.








http://www.dietitian.com/overweig.html


"Make sure you eat at least 1200 calories each day or you will lose muscle."




http://www.disabled-world.com/artman...calories.shtml


How many calories should you need a day?

If you're at a desirable body weight and have plenty of energy, your calories in food intake is probaly ok. However if you're gaining weight and feel tired a lot of the time, you may want to consider counting your intake of calories in food and changing your daily diet, because as you ingest extra calories your body will convert the excess energy to body fat. Ensure you don't eat less than 1200 calories a day, that's the minimum you need to get your nutrients and stay healthy.



http://health.msn.com/weight-loss/ar...0175308&page=2


The National Institutes of Health's obesity guidelines recommend aiming for a diet that is about 1,200 calories per day minimum.

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Quote:
Originally Posted by slow99 View Post
When you pull in 20 million percent a year like BULLET, you have your share of 5 and 6 figure days!

GENUFLECT TO THE BULLET




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post #19 of 30 (permalink) Old 04-16-2009, 06:07 PM
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Who said anything about starving ?


Why don't you ask all your dietitians what the min recommended calorie intake is to prevent your body from going into starvation ?



1200 calories is the min amount that experts agree should be consumed to mainting normal bodily function.








http://www.dietitian.com/overweig.html


"Make sure you eat at least 1200 calories each day or you will lose muscle."




http://www.disabled-world.com/artman...calories.shtml


How many calories should you need a day?

If you're at a desirable body weight and have plenty of energy, your calories in food intake is probaly ok. However if you're gaining weight and feel tired a lot of the time, you may want to consider counting your intake of calories in food and changing your daily diet, because as you ingest extra calories your body will convert the excess energy to body fat. Ensure you don't eat less than 1200 calories a day, that's the minimum you need to get your nutrients and stay healthy.



http://health.msn.com/weight-loss/ar...0175308&page=2


The National Institutes of Health's obesity guidelines recommend aiming for a diet that is about 1,200 calories per day minimum.

They all say MINIMUM. For a healthy adult, it is not enough. For an obese person, they have way more than enough storage to be given up. Most of these people wont do a damn bit of exercise while eating 1200 calories. You think obese people work out worth a damn? A 350lb person's workout is burning 60-100 calories on a treadmill by walking. Not someone burning 400-500 on a good cardio or weight lifting workout. That is the difference.

And I did talk to the dietitians at work...they said take your BMR and subtract 500 calories and work out 300-400 more a day if you can. If you see the article saying you need a minimum of 1200 calories a day to get your nutrients and stay healthy...do you think you are getting a full 1200 AFTER a workout? If you need a MINIMUM of 1200 calories a day to stay healthy... how can you do it with your plan? Eat 1200 then work out 500? So you net 700 calories in a day? Is that healthy?

I understand where you are coming from but you are just wrong.

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post #20 of 30 (permalink) Old 04-16-2009, 06:52 PM
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I've only been consuming about 1000-1200 calories a day since the begining of the competition, and i'm down 20 pounds.

Everyone thinks they know what they are talking about, but find something that works for you and stick with it.

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post #21 of 30 (permalink) Old 04-16-2009, 08:59 PM
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I've only been consuming about 1000-1200 calories a day since the begining of the competition, and i'm down 20 pounds.

Everyone thinks they know what they are talking about, but find something that works for you and stick with it.
post up everything you eat...I bet you are eating more than you think. I was trying to eat 2500 cals a day when I was working out. I did a nutritional analysis and it ended up at 3200

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post #22 of 30 (permalink) Old 04-16-2009, 11:46 PM
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I've only been consuming about 1000-1200 calories a day since the begining of the competition, and i'm down 20 pounds.

Everyone thinks they know what they are talking about, but find something that works for you and stick with it.




I'm calling BS on this.

According to some posters you will be gaining weight if that is all the calories you are eating.

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When you pull in 20 million percent a year like BULLET, you have your share of 5 and 6 figure days!

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post #23 of 30 (permalink) Old 04-17-2009, 12:00 AM
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They all say MINIMUM. For a healthy adult, it is not enough. For an obese person, they have way more than enough storage to be given up. Most of these people wont do a damn bit of exercise while eating 1200 calories. You think obese people work out worth a damn? A 350lb person's workout is burning 60-100 calories on a treadmill by walking. Not someone burning 400-500 on a good cardio or weight lifting workout. That is the difference.

And I did talk to the dietitians at work...they said take your BMR and subtract 500 calories and work out 300-400 more a day if you can. If you see the article saying you need a minimum of 1200 calories a day to get your nutrients and stay healthy...do you think you are getting a full 1200 AFTER a workout? If you need a MINIMUM of 1200 calories a day to stay healthy... how can you do it with your plan? Eat 1200 then work out 500? So you net 700 calories in a day? Is that healthy?

I understand where you are coming from but you are just wrong.



You are going way off topic here. The OP said he was wanting to drop 10 pounds and I said to drop calories to 1200 per day, limit fat intake, and intake 1 gram of protein per lb of body weight. 10 pounds is 35000 calories to burn to drop it. It is recomended to only lose 1 to 2 lbs per week over the long term. Even with only 1200 calories , the op can get another 1000 per day from stored body fat and it will still take 5 weeks to lose 10 lbs.

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When you pull in 20 million percent a year like BULLET, you have your share of 5 and 6 figure days!

GENUFLECT TO THE BULLET




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post #24 of 30 (permalink) Old 04-17-2009, 08:26 AM
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Sup abe here.

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post #25 of 30 (permalink) Old 04-17-2009, 12:38 PM
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I'm calling BS on this.

According to some posters you will be gaining weight if that is all the calories you are eating.
Sure, here's a typical day...

Myoplex Carb Control Shake - 150 calories

Beef Jerky - 320 calories

8oz Chicken breasts - 220 calories

1 serving brown rice - 150 calories

salad greens, feta cheese, balsamic dressing - 20, 100,50 - 170 calories

Total for the day - 1010!

And a lot of the times, I skip the beef jerky!

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post #26 of 30 (permalink) Old 04-17-2009, 02:39 PM
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Sup abe here.

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Like the horses?

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post #27 of 30 (permalink) Old 04-17-2009, 02:43 PM
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Sure, here's a typical day...

Myoplex Carb Control Shake - 150 calories

Beef Jerky - 320 calories

8oz Chicken breasts - 220 calories

1 serving brown rice - 150 calories

salad greens, feta cheese, balsamic dressing - 20, 100,50 - 170 calories

Total for the day - 1010!

And a lot of the times, I skip the beef jerky!
That can't be healthy to only take in 1000 calories a day... Do you work out at all?

Also on a side question, how the hell do yall eat healthy when you eat out? Any relatively cheap places to eat somewhat fast food? I normally just get something with grilled chicken/fish or a salad when I eat in but what about fast food kind of places? Is there a better evil? (I have a weird work/school schedule and can't always pack a lunch, and I'm broke/cheap as fuk)

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post #28 of 30 (permalink) Old 04-17-2009, 04:04 PM
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you get used to it, at first there was some definate tired times. But with the help of some hyperdrive, and caffeine, I tend to do alright.

I was doing pretty good lifting and cardio, but I got pretty busy, so haven't had much time for it. Another reason the diet is what it is. I'm hoping to get back in the gym next week, and really bring it home for the contest. 13 pounds in 4 weeks? Who knows, but being in the 230s would be killer.

I look at it like this, years of extreme overeating got me to where I was. So a few months of extreme dieting, is well worth it. Besides, on the days that I have swayed from the typical diet, I can't eat anywhere near as much as I used to at one time. So that's a plus

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post #29 of 30 (permalink) Old 04-18-2009, 01:46 PM
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post #30 of 30 (permalink) Old 04-19-2009, 11:02 PM
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Sure, here's a typical day...

Myoplex Carb Control Shake - 150 calories

Beef Jerky - 320 calories

8oz Chicken breasts - 220 calories

1 serving brown rice - 150 calories

salad greens, feta cheese, balsamic dressing - 20, 100,50 - 170 calories

Total for the day - 1010!

And a lot of the times, I skip the beef jerky!



Seems like you are lackin in protein which could lead to muscle wasting.

Republicans drove the car off the cliff and democrats had to do all of the work getting it back out of the ditch

Great spirits have always encountered violent opposition from mediocre minds at dfwstangs.net

MONEY NEVER SLEEPS

Quote:
Originally Posted by slow99 View Post
When you pull in 20 million percent a year like BULLET, you have your share of 5 and 6 figure days!

GENUFLECT TO THE BULLET




FACTS ARE LIKE ACID TO THE SKIN OF REPUBLICONS
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