The dreade plateau...
Discussion
Well, I have hit it. Lost just over a stone (and that includes putting on quite a lot of muscle. i.e. I got quite porky).
Much of this was done not just through exercise, but from eating properly and less for the first time in my life. However, recovering my six pack is not an option - I simply like decent food and drink too much, and I have a body type that packs on muscle easily, but also runs to fat easily.
But now, I am not really getting bigger (muscle-wise) and the fat loss has stopped - and I still want to get rid of residual fat around my backside and love handles. In clothes, it isn't noticeable - but I can still feel it there if I prod it, or see myself without clothes on.
I don't want to go monstering cardio and eating nothing, as I will lose muscle (and I will have to shoot myself from the fact that my life will be so dull). I will up the cardio; but I also want to know what I can do to restimulate muscles.
I have changed weights, and even changed exercises a bit (but not much). Hasn't really worked (well - I can lift more, but my muscles aren't getting any larger).
Internet research tells me to do exactly what I have done. Have a personal training session booked in next week for some tips. But I wouldn't mind hearing what you lot have to say...
Much of this was done not just through exercise, but from eating properly and less for the first time in my life. However, recovering my six pack is not an option - I simply like decent food and drink too much, and I have a body type that packs on muscle easily, but also runs to fat easily.
But now, I am not really getting bigger (muscle-wise) and the fat loss has stopped - and I still want to get rid of residual fat around my backside and love handles. In clothes, it isn't noticeable - but I can still feel it there if I prod it, or see myself without clothes on.
I don't want to go monstering cardio and eating nothing, as I will lose muscle (and I will have to shoot myself from the fact that my life will be so dull). I will up the cardio; but I also want to know what I can do to restimulate muscles.
I have changed weights, and even changed exercises a bit (but not much). Hasn't really worked (well - I can lift more, but my muscles aren't getting any larger).
Internet research tells me to do exactly what I have done. Have a personal training session booked in next week for some tips. But I wouldn't mind hearing what you lot have to say...
There are lots of ways to stop your body loosing muscles whilst loosing fat, you just need to do specific things to make your body become more anti catabolic such as make your intake higher, so 1.5g of protein for every 1 pound sof body weight and should be consumed all dayl, eat well all day, about 5-6 smaller meals and increase your cardio.
If you don't already you should probably start measuring your food intake.
At the minute I'm dropping bodyfat (without losing any muscle) and I'm having 1g of protein per lb of bodyweight and slightly less in carbs, but with very little fat (about 25g per day). I also try not to eat any great quantity of carbs - if any - after around 3pm.
I don't know the specifics of your training routine or diet, but I train first thing in the morning on an empty stomach and finish off each workout with some low-intensity cardio. It does involve boring walking on a treadmill, but this does stimulate my metabolism for the rest of the day - even if it's only for 10-15 minutes at the end of a workout. However, to squeeze this in I do find that I'm training faster and resting less between sets/exercises, which does make my workouts more intense...
HTH,
Animal
At the minute I'm dropping bodyfat (without losing any muscle) and I'm having 1g of protein per lb of bodyweight and slightly less in carbs, but with very little fat (about 25g per day). I also try not to eat any great quantity of carbs - if any - after around 3pm.
I don't know the specifics of your training routine or diet, but I train first thing in the morning on an empty stomach and finish off each workout with some low-intensity cardio. It does involve boring walking on a treadmill, but this does stimulate my metabolism for the rest of the day - even if it's only for 10-15 minutes at the end of a workout. However, to squeeze this in I do find that I'm training faster and resting less between sets/exercises, which does make my workouts more intense...
HTH,
Animal
Get real recommending eph to someone platueing after loosing a stone, its a form of amphetamine, certinaly doesnt need to be used for someone at such an early stage.
Op, its just simple science at the start, intake v output, just balance the two, monitor your total cals carbs fats etc, keep fats at a decent level from good sources, keep carbs about 150g, then its a case of trial and error on the calories, if you put weight on, drop them by say, 500 a day, if your loosing too fast, anything more than about 1-2 lbs a week, up it slightly.
By sounds of things your similar to me if you gain muscle and fat very easy, i find keeping carbs quite low when dieting is esential.
I`d probably aim to keep your exercise constant, go 5x5 on big compounds, and do some HIT maybe 3 days a week.
Also, how old are you? You could probably get closer too a 6pack than you think.
Op, its just simple science at the start, intake v output, just balance the two, monitor your total cals carbs fats etc, keep fats at a decent level from good sources, keep carbs about 150g, then its a case of trial and error on the calories, if you put weight on, drop them by say, 500 a day, if your loosing too fast, anything more than about 1-2 lbs a week, up it slightly.
By sounds of things your similar to me if you gain muscle and fat very easy, i find keeping carbs quite low when dieting is esential.
I`d probably aim to keep your exercise constant, go 5x5 on big compounds, and do some HIT maybe 3 days a week.
Also, how old are you? You could probably get closer too a 6pack than you think.
Munter said:
Some of the suppliments are...well..unplesant. They'll block and fat in your diet being absorbed or strip it out of your and "dump" it through your arse. Being fat it stinks/is an odd colour/and it's slippery so sometimes you get "leaks".
But apart from that....
You're kidding... right? But apart from that....
Dale19 said:
Get real recommending eph to someone platueing after loosing a stone, its a form of amphetamine, certinaly doesnt need to be used for someone at such an early stage.
Op, its just simple science at the start, intake v output, just balance the two, monitor your total cals carbs fats etc, keep fats at a decent level from good sources, keep carbs about 150g, then its a case of trial and error on the calories, if you put weight on, drop them by say, 500 a day, if your loosing too fast, anything more than about 1-2 lbs a week, up it slightly.
By sounds of things your similar to me if you gain muscle and fat very easy, i find keeping carbs quite low when dieting is esential.
I`d probably aim to keep your exercise constant, go 5x5 on big compounds, and do some HIT maybe 3 days a week.
Also, how old are you? You could probably get closer too a 6pack than you think.
Hi chap - I'm 32. Op, its just simple science at the start, intake v output, just balance the two, monitor your total cals carbs fats etc, keep fats at a decent level from good sources, keep carbs about 150g, then its a case of trial and error on the calories, if you put weight on, drop them by say, 500 a day, if your loosing too fast, anything more than about 1-2 lbs a week, up it slightly.
By sounds of things your similar to me if you gain muscle and fat very easy, i find keeping carbs quite low when dieting is esential.
I`d probably aim to keep your exercise constant, go 5x5 on big compounds, and do some HIT maybe 3 days a week.
Also, how old are you? You could probably get closer too a 6pack than you think.
With you on supplements/drugs: I would rather not take them, and do this with a decent diet and the right exercises.
Munter said:
Some of the suppliments are...well..unplesant. They'll block and fat in your diet being absorbed or strip it out of your and "dump" it through your arse. Being fat it stinks/is an odd colour/and it's slippery so sometimes you get "leaks".
But apart from that....
I heard about a girl who was taking something like that. Ate a pizza and it went though here like a dose of salts. But apart from that....
Cotty said:
Munter said:
Some of the suppliments are...well..unplesant. They'll block and fat in your diet being absorbed or strip it out of your and "dump" it through your arse. Being fat it stinks/is an odd colour/and it's slippery so sometimes you get "leaks".
But apart from that....
I heard about a girl who was taking something like that. Ate a pizza and it went though here like a dose of salts. But apart from that....
Stick with it Harry and don't loose motivation, it might be that your metabolism has just got used to what you are doing so needs something different. I've got 4lb to go until I hit my target weight and whilst it feels like it is taking for ever, it is coming off gradually. See what the personal trainer says about diet and exercise before popping any pills.
triggersbroom said:
Munter said:
Some of the suppliments are...well..unplesant. They'll block and fat in your diet being absorbed or strip it out of your and "dump" it through your arse. Being fat it stinks/is an odd colour/and it's slippery so sometimes you get "leaks".
But apart from that....
You're kidding... right? But apart from that....
you cant loose fat in specific places its completely up to your body. In the gym make sure you do squats as that is an all rounder will train your abs, ass legs and back, so should in time firm those areas up. Do fat burning cardio, set the tredmill up to say 8 degrees and the pace to about say 6.5 KmPH and do that for say 30 mins at a time preferably 3/4 times per week. Drink protein and have small meals. Its important you feed your body with good food.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff