I have lost 142 lbs and now I am at a pleatu

[Iammotivated]

Age?
I assume you are a guy so:

you are definately over training. Try only doing cardio 4 times a week and upping your caloric intake.

First find your BMR (basal metabolic rate ~2000-~2100 /day)
Then figure out how many calories a day you eat (~1600 /day)
Figure out how many calories you burn a week from cardio (??)
Then assume that 1 lb of body fat = 3500 calories.
You shouldn't be losing more than 1-2 lbs per week (your bf is too low now to have dramatic 5+ lb/week losses)

So losing 1.5 lbs per week means you need a 5250 Caloric deficit per week
BMR (weekly) = 14,000
Caloric intake = 11,200
Caloric deficit (with no exercise) = 2800
This leaves 2450 calories that you need to burn from working out throughout the week:

if you (on average) are burning 300-500 calories each workout session (out of the 10 sessions you've listed) that is 3000-5000 calories you are burning.

I think you should probably take a break and shoot for only 1 lb loss a week for a few months. (safer on the muscle)
I don't recommend doing this by adjusting your diet. Mostly because if you've come down from > 300 lbs at 5'7" there was a major issue with your eating habbits. Losses like you've accomplished are not possible without some major rewiring on your eating habbits. You seemed to have done this very well and I don't recommend moving backwards. Also, if you plan on losing another 60 lbs that you puts you at a BMR of ~1700 Cal/day so if you just stick with where you are, you will never have to "Diet" again.
I say cut out a few cardio sessions and if you must workout, replace them with strength training.

Good luck!

I am 5'6 and a female.

thank you for the imput I need it, I dont ever want to go back to where I was. I love this info thanks again!!

 

[cyrex]

Ahhh female is a bit different, you may need to take it even slower since you naturally will have higher bf, however at 215 lbs, 5'7" 24% bf seems off by quite a bit for a female (how was it calculated?) especially if you haven't been doing much weight training. That is quite a heavy LBM.

I could definately be wrong.

Either way, I really think taking a break for a few months would do wonders (and by break I mean tone down the cardio)

 

[SgtSlaughter]

Wow... good job!

http://www.elitefitness.com/forum/showthread.php?t=450393

I got some very good input as you have from ^^^ that link. Calculators, ect.

Personally, I would take time off..... or slow way down from the gym. Let your body think it doesn't have to expand energy for awhile (a few weeks). Then hit it hard, easy, medium... ect.

The ONLY WAY to keep getting results is to CYCLE... cycle everything, your diet, training... and you'll keep getting results. The body is an amazing thing and it learns to adapt quite quickly.

Good luck!

 

[Iammotivated]

Ahhh female is a bit different, you may need to take it even slower since you naturally will have higher bf, however at 215 lbs, 5'7" 24% bf seems off by quite a bit for a female (how was it calculated?) especially if you haven't been doing much weight training. That is quite a heavy LBM.

I could definately be wrong.

Either way, I really think taking a break for a few months would do wonders (and by break I mean tone down the cardio)

I have always been very muscluar, when I was 160 I was totally thin. I jsut had it done again last night. They take the body folds. The personal trainners did it at the gym. I do weight training but light and the classes I take have a lot of resistance training in them. Plus in my cardio I do like level 10 so my thighs get a big work out every time.

 

[Iammotivated]

Wow... good job!

http://www.elitefitness.com/forum/showthread.php?t=450393

I got some very good input as you have from ^^^ that link. Calculators, ect.

Personally, I would take time off..... or slow way down from the gym. Let your body think it doesn't have to expand energy for awhile (a few weeks). Then hit it hard, easy, medium... ect.

The ONLY WAY to keep getting results is to CYCLE... cycle everything, your diet, training... and you'll keep getting results. The body is an amazing thing and it learns to adapt quite quickly.

Good luck!

Oh one more thing everone thinks I weight like 165 - 175 I dont look 215 at all, trainners have been shocked when I have told them that.

 

[SgtSlaughter]

Oh one more thing everone thinks I weight like 165 - 175 I dont look 215 at all, trainners have been shocked when I have told them that.

That's great... probably means you put on a good amount of LBM (lean body mass = muscle = burn more fat without doing anything).

Post up some pics. We can cirtique your current physique and help you tailor your routine to get results where you want them.

lol... that sounded like an "info 'mercial."

 

[cyrex]

YES YES
PICS PICS POST THOSE PICS

hehe. I don't feel like doing anymore math. Could you please post your beginning stats top weight/bf with a date next to it
right next to your current weight with the pics?

 

[scout69]

142 lbs holy shit congrats on that bro....

 

[Iammotivated]

YES YES
PICS PICS POST THOSE PICS

hehe. I don't feel like doing anymore math. Could you please post your beginning stats top weight/bf with a date next to it
right next to your current weight with the pics?

I dont have a scanner so no pics PLUS I would never post my fat ass on these boards oh my my body is ugly, sagging skin the works. My top weight was 355 yes I was a tub of lard. But I have come too far to stop now and I want the rest of this BLUBBER OFF!!

You are all so helpful here I love it

 

[SgtSlaughter]

142 lbs holy shit congrats on that bro....

it's a broette.

"iammotivated": Ok, well good luck!! Remember... Cycle everything!! Have a "cheat" day once a week(or every other)... not a whole pizza but a slice or two is fine, it'll get your body to release some stagnaite insulin again, to fake out your body. Keeps us people cuttting (on diets) saine as well