I need to loose another 30 lbs

[EarthRider]

Hello,

Quick story,
I started out my weight loss journey in February at 320 lbs. I am now at 248, and at a major plateau. I have lost 7 lbs in 6 weeks. I have been use to loosing 3-4 pounds a week. I have kept my diet the same, but made my workouts longer.

As of right now I don't lift weights more then once a week. I do mostly cardio.

50 - 100 miles of road or mountain biking
5-10 miles / week of running
20 - 30 laps a week in pool

So 3 questions

1. I know what foods to eat and not eat. What is a good ration of carbs/fat/protein? Also, what amount of calories should I aim for. Should I try cycling carbs, like 2 days no carbs one day carbs.

2. It is coming to the off season of biking. I have a triathlon in May. So if lifting weights heavier over the next few months and adding muscle would help me break this plateau, I would do it. What is a good routine.

3. With my diet, I have added a cheat day, should I chuck that.

3.

 

[SaiBoT]

Hello,

Quick story,
I started out my weight loss journey in February at 320 lbs. I am now at 248, and at a major plateau. I have lost 7 lbs in 6 weeks. I have been use to loosing 3-4 pounds a week. I have kept my diet the same, but made my workouts longer.

As of right now I don't lift weights more then once a week. I do mostly cardio.

50 - 100 miles of road or mountain biking
5-10 miles / week of running
20 - 30 laps a week in pool

So 3 questions

1. I know what foods to eat and not eat. What is a good ration of carbs/fat/protein? Also, what amount of calories should I aim for. Should I try cycling carbs, like 2 days no carbs one day carbs.

2. It is coming to the off season of biking. I have a triathlon in May. So if lifting weights heavier over the next few months and adding muscle would help me break this plateau, I would do it. What is a good routine.

3. With my diet, I have added a cheat day, should I chuck that.

3.

Any supps and aid we should know about?

You definitely need a fullbody workout 3 times a week, like the 5x5 or the HST. A good ratio it's 40%protein-30% carbs-30%fat.

A eca stack will also help alot.

This is more than enough to reak the plateau.

 

[moya]

ill answer number 2...
lifting heavier weights will stimulate your metabolism far greater than any cardio activity... you will burn more fat lifting heavy...

 

[gstacker]

what are your specs besides your weight? bf% hight? when your obese 2-3 pounds a week will melt off you, when you start to get lean 1`lb a week may not be a platu but good progress...so where you at now? not sure id get it checked by someone with EXPERIENCE measuring bf or a water tank would be best, also it looks like your work outs are intense and long i wouldnt try restricting carbs your going to need those if your going to work your ass off like that...most of us here are used to weight training and buliding muscle so are carb intake will be less than yours for the most part...how many calories you taking in a day?

 

[EarthRider]

what are your specs besides your weight? bf% hight? when your obese 2-3 pounds a week will melt off you, when you start to get lean 1`lb a week may not be a platu but good progress...so where you at now? not sure id get it checked by someone with EXPERIENCE measuring bf or a water tank would be best, also it looks like your work outs are intense and long i wouldnt try restricting carbs your going to need those if your going to work your ass off like that...most of us here are used to weight training and buliding muscle so are carb intake will be less than yours for the most part...how many calories you taking in a day?

Stats

6'2" 248 lbs, picture in my avatar is me at 255.

I guess I should have been more clear about future workout. I will not be biking as much as I have been. My calories depend on my workouts. For instance, Saturday I will be mountain biking pretty hard for around 3-4 hours. So tomorrow I will eat all day when I am hungry, but I will eat clean sources of carbs, and protein. I don't watch my calories pre-workout days, I just watch what food I eat. Other days I watch what I eat better.

I like the idea of doing a heavier routine, not sure if I want to do a 5x5. I would prefer to stick around 10-15 reps. I want strength more than mass.

 

[EarthRider]

Any supps and aid we should know about?

You definitely need a fullbody workout 3 times a week, like the 5x5 or the HST. A good ratio it's 40%protein-30% carbs-30%fat.

A eca stack will also help alot.

This is more than enough to reak the plateau.

Yes I do take a weight loss product that has 20 mg of ephedra per pill

I drink whey protein and add fiber

Multi

Flax Oil

Cytomax during rides over 1 hour along with goo's and gels and stuff.

 

[gstacker]

Stats

6'2" 248 lbs, picture in my avatar is me at 255.

I guess I should have been more clear about future workout. I will not be biking as much as I have been. My calories depend on my workouts. For instance, Saturday I will be mountain biking pretty hard for around 3-4 hours. So tomorrow I will eat all day when I am hungry, but I will eat clean sources of carbs, and protein. I don't watch my calories pre-workout days, I just watch what food I eat. Other days I watch what I eat better.

I like the idea of doing a heavier routine, not sure if I want to do a 5x5. I would prefer to stick around 10-15 reps. I want strength more than mass.

cant tell bf by your pic but it doesnt matter your not obese and 1`lb a week imo is good progress bro...5x5 would give you strength and if your not interested in that deff stay in the 8-10 rep range, i wouldnt try messing with your diet to much at this point like i said i think your doing good, ad the weight training in there and keep your eyes off the scale you might see a increase in weight or a hault but rest asured your body comp will be changing for the better...then you can re evaluate evrything diet and exercise you will have a better feel for how your body is responding too......oh congrads on the great progress bro!

 

[SaiBoT]

cant tell bf by your pic but it doesnt matter your not obese and 1`lb a week imo is good progress bro...5x5 would give you strength and if your not interested in that deff stay in the 8-10 rep range, i wouldnt try messing with your diet to much at this point like i said i think your doing good, ad the weight training in there and keep your eyes off the scale you might see a increase in weight or a hault but rest asured your body comp will be changing for the better...then you can re evaluate evrything diet and exercise you will have a better feel for how your body is responding too......oh congrads on the great progress bro!

I agree with this!

Ok this is a nice routine, maybe a bit high volume but will help burning extra fat.

Workout A

Bench press 2x8-12
Db inclined 2x8-12
Pullover 2x8-12
Bentover rows 2x8-12
Deadlift 2x8-12
Press Military 2x8-12
Upright rows 2x8-12

Workout B

Squats 2x8-12
Leg Press 2x8-12
Leg Curl 2x6-8
Standing calves 2x12-15
Seated Calves 2x20-25

Warmups are not listed, those sets are with the max weight you can handle for those reps once you are able to hit 12 reps add more weight.

Do it monday A Wednesday B Friday A wekend rest next week start with B workout and so on.

 

[EarthRider]

cant tell bf by your pic but it doesnt matter your not obese and 1`lb a week imo is good progress bro...5x5 would give you strength and if your not interested in that deff stay in the 8-10 rep range, i wouldnt try messing with your diet to much at this point like i said i think your doing good, ad the weight training in there and keep your eyes off the scale you might see a increase in weight or a hault but rest asured your body comp will be changing for the better...then you can re evaluate evrything diet and exercise you will have a better feel for how your body is responding too......oh congrads on the great progress bro!

Thanks for the encouragement and advice. I honestly don't want to do the 5x5 because I don't like lifting heavy weight, I actually hate it. I don't like lifting weights to be honest, only doing it to loose the weight and get lighter for my training. I figure if I lift weights, it should shock my system. I probably will hardly ever lift from May through Sept. next year.

These are my goals for next year.

Triathlon Sprint size May
3-4 hour adventure race June
6 hour single track mountain bike race August
8-12 hour adventure race Sept
maybe a half marathon in Oct. of 2010

So I am not a wimp because I don't like to lift, I just enjoy endurance sports way more. It doesn't hurt my body as much, and easier on my joints.

I also thought of trying the p90x

 

[EarthRider]

I agree with this!

Ok this is a nice routine, maybe a bit high volume but will help burning extra fat.

Workout A

Bench press 2x8-12
Db inclined 2x8-12
Pullover 2x8-12
Bentover rows 2x8-12
Deadlift 2x8-12
Press Military 2x8-12
Upright rows 2x8-12

Workout B

Squats 2x8-12
Leg Press 2x8-12
Leg Curl 2x6-8
Standing calves 2x12-15
Seated Calves 2x20-25

Warmups are not listed, those sets are with the max weight you can handle for those reps once you are able to hit 12 reps add more weight.

Do it monday A Wednesday B Friday A wekend rest next week start with B workout and so on.

I do like this routine, I think I may give this a try. Thanks

 

[bblazer]

I guess I am confused, and maybe even playing semantics here.

Do you want muscle endurance, or strength?

If you want muscle endurance, then the 8-12 rep scheme with a 1-2 min rest between sets is fine.

If you want strength, 3-5 reps with a 4 min rest between sets is where you should be.

B-

 

[jballz]

You could also try High Intensity Interval Training. Adding muscle mass would be crucial to seeing those pounds melt off again. Plus you would be getting cardio while you lift and muscular endurance which I think you would enjoy based on the sports you like. Mainly just stay motivated and keep that diet in check n you will be sure to hit your goals.

 

[EarthRider]

I guess I am confused, and maybe even playing semantics here.

Do you want muscle endurance, or strength?

If you want muscle endurance, then the 8-12 rep scheme with a 1-2 min rest between sets is fine.

If you want strength, 3-5 reps with a 4 min rest between sets is where you should be.

B-

Ok, I would want muscle endurance. I like the 8-12 rep scheme more then 5 reps.

To the guy with the Hit training. I get that type of training riding a bike in a round about way. When you ride in Missouri, every minute your hitting a hill. I do Hit when I am running also. I will run a minute, and job a minute for around 20 minutes. After the 20 minutes I will then jog for another 40 minutes.