Weight loss - Sticking points

Mr.Pink

Mr.Pink

Mr.Pink

Associate
Joined
5 Jan 2007
Posts
613
I have a pretty good diet and i workout with weights twice a week and do some cardio 3 times a week.

I am 6'3 and am on 2200 cals a day. This has worked great for me over the past twelve weeks, and i have lost 20Lbs. Currently i weight 16st 2lbs and i would like to lose another 16lbs

But the past two weeks i haven't lost anything:(

The eating plan suits me fine, so i am not about to say sod it and give up, but was wondering if anyone had any tips for what might be worth trying/changing.

I was reading that sometimes the body realises over time that the calories have reduced, and slows down the metabolism, and it might be good to jack up the calories for a few days?
 
I would say this has nothing to do with weights and everything to do with diet. I managed to lose over 25 kilos over a steady course of six months. When you say you haven't lost anything, what do you mean? You can't weigh the same to the pound.
 
This usually happens after a while on the same weight loss regime, as your body/metabolism/fitness adjust and becomes used to the changes. You can do a few things to try and kick start the weight loss again. Try upping your cardio and incorporate some HIIT if not already. I defiantly wouldn't try and cut any more calories from that diet as you're quite a big lad at 6'3, and you want minimise any muscle loss. you also need the energy to get you through the cardio. Maybe drop to 2000 at the very most. I've found in the past that simply taking a week off the diet/cut before resuming it, will get the weight loss going again. Just a way of telling your body that it's not starving and it's ok to keep burning fats.

Don't worry though, the more weight you lose the harder it can become to shift the fat. You just have to keep at it and work harder and harder!
 
Last edited:
Ok.
*what do you do cardio and weights wise ?

- Weights is squats, single arm bent over rows, Bench press, Shoulder press (both with free weights) Lunges & step up with weights. I usually do 45 mins with very short breaks
- Cardio is 20 mins on a crosstrainer

*When you say you haven't lost anything, what do you mean? You can't weigh the same to the pound.

-16 stone 2lbs for the last three weeks. I way once weekly at the same time of day, on the same day.

*What is your bodyfat% and how much does that work out in fat weight?

-fat % is 25% so i am guessing 56LBS of fat.

I haven't really incorporated an HIIT into my routine, and happy to give that a go.
 
Yep as I said then, get some HIIT in there. Also 20mins of steady state cardio is absolutely nothing. Seriously that's only a warmup. Look for closer to an hour, or if you dont have the time, then that's where the HIIT wins again as you can be done in about 15mins if you're just starting out. HARD work though! If you don't feel like throwing up all over the shop afterwords, you're doing it wrong. At 25% BF, some good cardio sessions should absolutely melt the fat off of you.
 
icecold said:
Definitely do some HIIT. You could also look into doing some complexes (http://www.t-nation.com/free_online_article/sports_body_training_performance/complexes_for_fat_loss).

You could also have a look at Benny's Intermittent Fasting thread, but tread carefully :)
Click to expand...


Love complexs and combos, but this made me laugh:
"Note: Try to work all exercises at a speed of 1-2 reps per second."

Now, I dont care how conditioned you are, you arent doing 2 reps of most of the exercises they mention in 1 second :D
 
I'd work out with weights at least 3 times a week, even if it means dropping 1 of the cardio sessions and do a good weights split. Lift heavy if you aren't already.
 
It's mostly diet - your body will quickly get used to what you eat if you eat the same or similar every day.

Have a steady stream of good fats coming in, so your body doesn't feel the need to hold onto what it has.

Cycle the carbs and calories a bit. Have a very low carb day (less than 100g) once a week and also a carb load up day.

Plus all the usual good stuff as mentioned above re: 60mins steady state cardio, HIIT and weights.

Basically you want variety in the way you eat and the way you exercise, but still under your control.
 
Cheers for the replies!

I think i will swap one cardio for weights. Change cardio to HIIT for a few weeks, and change what i am eating. i do seem to eat the exact same things at the same times every day, so i'll work on changing this.

Lots of other suggestions to try if this doesnt work. Thanks again.:)
 
Add something else in exercise wise, take something out food wise. The metabolic response to a calorie deficit does exist but is somewhat overstated in bodybuilding circles. It won't negate a decent deficit. Intermittent fasting can work an absolute treat if that's a route you want to go down, I personally also find it a very natural way to eat (never been a fan a 5-6 meals a day) or you could consider reducing/cycling carbs. There's loads you can do to break a plateau.

However, I'd also say that I don't consider 2 weeks hitting a plateau, fat loss is typically and counter-intuitively non-linear so you might find this week you weigh yourself and you've dropped 3-4lbs. For me, when you hit 4 weeks with nothing gone that's when you need to shake things up. Have your measurements changed/do you look better in the mirror?
 
DanH84 said:
Add something else in exercise wise, take something out food wise. The metabolic response to a calorie deficit does exist but is somewhat overstated in bodybuilding circles. It won't negate a decent deficit. Intermittent fasting can work an absolute treat if that's a route you want to go down, I personally also find it a very natural way to eat (never been a fan a 5-6 meals a day) or you could consider reducing/cycling carbs. There's loads you can do to break a plateau.

However, I'd also say that I don't consider 2 weeks hitting a plateau, fat loss is typically and counter-intuitively non-linear so you might find this week you weigh yourself and you've dropped 3-4lbs. For me, when you hit 4 weeks with nothing gone that's when you need to shake things up. Have your measurements changed/do you look better in the mirror?
Click to expand...

Cheers, i am am taking all this in. A lot is quite new to me.

Measurements wise, i do look & feel better. Dropped a waist size nearly two since the start. I haven't gone as far as measuring arms etc, as i want to build muscle after i have attacked my fat%.

I am hoping to hit out another 12 weeks of fat loss, and then start a new challenge of building muscle.
 
You must log in or register to reply here.
Back
Top Bottom