Help the Fat Guy!

[bmjaa]

I need some help....

I started a diet, lifting, cario routine to drop some serious poundage... In March, 2001 I was 294lbs, 5'10" and around 38% body fat... Terrible!!!

Anyway, fast forward to today... I'm 258lbs! Started lifting and cardio about 8 weeks ago.... at about 285lbs.

Sounds great but I'm stuck! For the last three weeks i've not budged at 258... My workout is pretty intense....

MWF - 6am - Treadmill 30 min walk then lift (30% of 1 rep max weight for 30 reps, 2-3 sets, 8 exercises)

TRS - 6 am Treadmill 30 min walk

Sunday - off

I break up my meals to about 6 per day,

Breakfest - 2 whole eggs poached, 1/2 cup grape nuts, 1 bananna or 6 fresh strawberries (after workout)

Snack - 10:30ish - Bananna or Pretzels

Lunch - Usually a 6inch subway sub (chicken or turkey with greens, no mayo or cheese on whole wheat bread)

Snack - 3pm ish - Bananna or Apple or Can or Tuna or Pretzels

Dinner - Depends on wife - usually lean steak, tuna, catfish with salad, greenbeans, and/or starch

Snack - 9pm-ish - Rice cake or some kind of starch/bread

I average around 2000 to 2500 calories per day i think...

I'm taking Ephedra, Caffiene, Chromium, etc...

Anyway, I need some fresh ideas on what to change to get the furnace burning again without sarcaficing what little muscle i have !

Note: I just changed my lifiting this week to a high rep routine from a moderate (70% or 1 Rep Max, 10 reps, 3 sets) workout...

Anyways, any help in diet, supplements, workout would be very helpful!

- Bryan

 

[blood_drinker]

I can tell you some things with a quick glance

1) CUt out carbs in the evening.
2) you seem to be unsure of your cal intake. 2000-2500 is a big range and can make the difference. You have to get your cal intake right . I know the danger of those "Depends on wife meals". She will usually put a little butter for taste, or a little oil "because the recipe requires it". Watch out bro.
3) Post your macronutrient totals. We cannot give you good suggestions without totals.

 

[fawnmarie]

1. Cut the starch!
Ditch the pretzels and rice cakes. Quit worrying about low-fat and start adding high quality protein. Feed the muscle and the fat will take care of itself.

2. Lift first - then do cardio.

Fawn

 

[3Vandoo]

Change the 30min treadmills walk for a real walk with weight on you
you will triple the calories burned

 

[HumanShell]

Or to change it up a bit, get some intense jump roping in for 15 minutes or so. You can get jump ropes with weights you can put it/take out of the handles too.

 

[gymtime]

I know what it's like to hit the wall man, it sucks. I went from 275 to 240 and stayed there for a couple years. But that's another post.

Everyone's got good advice here. I have a couple more suggestions. If you're gonna eat rice, eat brown rice. And for bread, use whole wheat/grain bread. Also, I counted three bananas in your diet, plus the strawberries. That's too much fruit believe it or not, it's a lot of sugar. I'd substitute two bananas for a couple chicken breasts, tuna, turkey, something like that. You should also look into adding one or two low carb, low calorie protein shakes.

Hope this helps man, and congratulations on the weight loss so far!

 

[flex4life]

just a quick note to add to good advice already given... pretzels, breads, rice cakes- all high GI... see blood's thread on 'right carbs to build muscle' for differences in carb foods

 

[fiatconspiracy]

Get the hell off the tread mill!! who are you trying to kid? get on the stairmaster , or elliptical trainer, or shadow box, get a heart rate monitor and crank your beats per min as high as possible......the tread mill wont cut it , if you want to break thru the wall