Is this possible?

[Early Riser]

Before stats: 177lbs, 5'11", 36yrs.
To date: 165 lbs.

I've been on a high protein, low carb diet since May 2, and have been doing cardio on average 6 days per week with sessions averaging 45 min, in the morning on an empty stomach, and have a protein shake about 60 min. later.

My cardio consists of walking at a fairly brisk pace (4 mph maybe), and doing continual sets of military presses, flys, shoulder shrugs, bicep curls and lateral raises with 5 lbs. dumbells (started with 2 lbs. went up a pound a week. Actual reps/sets is about 16-18 sets each exercise at 30 reps, followed by a 2-1/2 mile run (7.5 min mile about)....all told almost an hour.

Initially, I went from 177 to 165 in 4 weeks, but now have been stuck at 165 for 10 days.

I'm eating about 1800 - 2000 cals a day, 4 meals a day, and eating about a 50%protein, 20% carb, 30% fat (good fat), good carbs mostly at lunch, but balance spread out to remaining two meals of day.

Shouldn't I be losing about 2 lbs. per week.

OR....Am I actually (which is what I'm hoping is happening) creating more lean muscle mass and that is why my weight is holding steady.

I've always been at healthy weights, and was a runner (amateur, never trained longer than 8 weeks at a time) 10yrs ago (i.e., did 10ks at respectable 7-7.5 min miles), and occasionally lifted weights in college (not so much for body building).

SO - am I building lean muscle, or is something else happening, and

How does my workout regime sound? I want to be cut (i.e., 5-7% body fat) firstly, then, maybe bulk slightly (i.e., 10 lbs, maybe).

What do you think?

 

[jennifer BFL chick]

Ok, I am a beginner too, so maybe I'm not the best person to respond to your question, but hey, I will give my input.

(My stats: 5 months working out with heavy weights, low weights, and cardio, so far have lost about 25 pounds of fat, and gained around 8 pounds of muscle, lost 9% body fat at a steady pace)

Maybe try to switch up your routine a bit. I have found that very helpful with my program. Adding more weight training would be very beneficial to getting down to such a low body fat of 5%. Basically, just shock your muscles. Adding heavy weight training in a couple times a week, will definitely shock them pretty nicely. From my experience, I love to switch from heavy weight low reps, to low weight high reps. Also, working out your legs/chest/back ect. With weight training, would add some extra muscle as well instead of always working the same body parts.

Just my little input, take it as you may

 

[tripleV]

I am definitely not a pro, but I do have an opinion that you may want to give a shot. I think you should add heavy weight lifting and stop doing so much cardio. Also I would separate your cardio and weights because it seems your muscles are not getting a full chance to build. Like Jennifer said, you need to shock your muscles so don't make them part of your cardio, give them your full attention and go heavy.

 

[Early Riser]

Thanks Jen, appreciate the advice.

 

[MS]

The only way to know is to monitor you bodyfat %, preferably with skin fold calipers. If the caliper measurements are decreasing you're losing fat. If the calipers go down but your weight stays the same then you are gaining muscle (or water).

 

[wynnyelle]

Bodyfat calipers may measure it but an easier way to measure: how are your clothes fitting? Muscle is denser than fat, so if your weight is staying the same, if you are putting on muscle while your weight stays the same then your clothes will begin to be looser. If your clothes aren't getting any looser you're probably not losing any fat.

 

[Early Riser]

Yeah, clothes are much looser (pants especially); with the walking flys, military presses, lateral raises and bicep curls, each set being at least 30 reps till exhaustion (over 18,000 lbs. lifted in 35 minutes...), allowing me to maintain chest measurement (maintaining muscle in upper body).

I think its working; feel great, looking better day by day. Can see almost 6 pack on abs, definitely 4 pack...can also see muscle outlining ribs on each side next to my arm.

My conclusion is that I'm burning roughly 600-700 cals during my daily exercise, and taking in 2000 for the day, (base cals necessary about 2200-2400), so I should be loosing anywhere between 1.5 - 2lbs of body fat per week.

I just wanted to hear what everyone else thought. Thanks for the input.