I've hit a wall

[TheValley]

well seems like I have hit a wall with cutting......started at 280 in january....now 230-235 still got at least another 20-30 to go.

I have been keeping track to cals on i find myself around 2700-3000 durring the week. and a little higher on the weekends. I have also been keeping track of the cals burned says workout days around 4500-5000 cals and about 4000 on off days.....any input

I was losing 1-2lbs a week and now it seems to bounce up a little and then down a bit on other day....cant seem to break that 230 mark. its been almost 3 weeks same general weight

lifting m w f ....I hurt my shoulder 4 weeks ago and have been doing nother but lower body workouts.....squats.....standing deads......leg press.....lungs

then doing cardo 30 mins ....after working out and maybe another day or two of cardo on the off days for 20-30 mins....

then there is the diet carbs low around 90-150 max then 200-300 protein and 100-150 fat is about were my food is at 5-6 meals

help me out bros

 

[SgtSlaughter]

What are your the foods that make up your diet?

Alcohol will hinder progress.

Cheat/Reward meals?? ... describe them and frequency.

Cardio you say is 3 days a week after lifting... and MAYBE another 1 or 2 days... make it cardio 5 days a week consistantly.

Switch it up... do a different type of cardio. Run stairs, sprint, Arch trainer, Elliptical, Stair Mill, run up and down school bleachers in the area... lot of options for new cardio ideas.

 

[TheValley]

foods typcial day

8:30 7 egg whites pam/scrambled
12:00 3 cups lettuse/ red pepper 1/4 c cucumber 1/4 c onion1/4 c olive oil 1.5 t red vinagar 3-4t
3:00 8-10 oz chicken breast or pork tenderloin
green beans or brock
6:00 chicken breast or pork tenderloin
1-1 1/2 cups brown instant rice or 2-3 cups frozen green beans or brock w/garlic salt
7:15- 9:00 gym 45-60 mins lifting
30 mins.....reclinded bike
work out protein shake
9:00 chicken or pork tenderloin
green beans or brock

then maybe 2 t of all natural peanut butter or a low cab bar

maybe subway roasted chicken bread 1ft.....or other than that maybe drunken pizza once a month 3-4 pec.....but drinking on the weekends pretty heavy
whats a bro gonna do ya know

 

[*Bunny*]

Do you track you cals with a free food counter like www.fitday.com ?
With the acutal Cals / Macros & the %'s for P/C/F?

 

[Agent Dana Scully]

Get rid of the brown rice, especially if its instant, and replace it with a carb with a low GL, maybe spinach or brock again. No more bread. No more drinking either, NONE. If you feel like drinking work out till you fall asleep

 

[TheValley]

yeah i use fitday.com been using it for like 2-3 weeks

yeah no rice...everyone is telling me need some more complex carbs...and stuff.

What do u think about the low-carb bread? 7 net carbs/ slice goes pretty well on tuna?

yeah I dont know if i can stop drinking on the weekends...28 recently single and still in party mode on the weekends.....love them Hotties.

 

[*Bunny*]

foods typcial day

8:30 7 egg whites pam/scrambled
12:00 3 cups lettuse/ red pepper 1/4 c cucumber 1/4 c onion1/4 c olive oil 1.5 t red vinagar 3-4t Maybe add something a little more of substance like Spinach/Mixed Greens .. with more nutrional value
3:00 8-10 oz chicken breast or pork tenderloin What is nutrional info of thie pork tenderloin? Chicken fresh, frozen, prepackaged?
green beans or brock
6:00 chicken breast or pork tenderloin see above
1-1 1/2 cups brown instant rice or 2-3 cups frozen green beans or brock w/garlic salt I would avoid instant anything.. maybe swap out for a sweet potato
7:15- 9:00 gym 45-60 mins lifting
30 mins.....reclinded bike
work out protein shake What is in this? Protein & Carb?
9:00 chicken or pork tenderloinSee above comments
green beans or brock

then maybe 2 t of all natural peanut butter or a low cab bar WHat kind of bar? Can you replace with real food?

maybe subway roasted chicken bread 1ft PROCESSED .. even the healthiest they offer... .....or other than that maybe drunken pizza once a month 3-4 pec.....One cheat meal one a week is fine, just don't overdo it ... but drinking on the weekends pretty heavy Drinking heavily can basically ruin your week of hard work in the gym ... not including the other possible problems it can cause
whats a bro gonna do ya know

Think you need to find some self control, learn how to say no and make a choice if your progress is more important than the bottle .... keep drinking to one night once a weekend and not heavy .. if you can't do that, try not drinking for 3-4 weeks and tell me how much better you feel & the results you'll probably see from giving your body/liver a rest

Wish you luck ...

 

[SgtSlaughter]

Think you need to find some self control, learn how to say no and make a choice if your progress is more important than the bottle .... keep drinking to one night once a weekend and not heavy .. if you can't do that, try not drinking for 3-4 weeks and tell me how much better you feel & the results you'll probably see from giving your body/liver a rest

Wish you luck ...

That's my B_Bunny.

Yes bro... you can do it if you want it bad enough. Most things worth struggling for and achieving are more than worth it I'm not much over the legal drinking age... no excuses You want results... you know what you gotta do

 

[TheValley]

the chicken boneless skinless frozen 3lb. bag 15% h20 + some salt maybe.....wal-mart is were i get it.....the porkloin......frozen whole loin....I cut it into 8-10oz portions and its pretty much as lean as beef...steak.

The protein shake is american body builder 240 cals....40 g protein.....8 carbs......5 fat

the low carb bar is Quaker low carb bar

The drinking be improved but what the hell.....a case of beer never hurt anyone for the weekend......burrrrrhrrrrrr

thanks everyone

 

[SgtSlaughter]

The drinking be improved but what the hell.....a case of beer never hurt anyone for the weekend......burrrrrhrrrrrr
thanks everyone

Just watch your sugars... case of beer = 30 beers?? that's a shitload, lol.

Think of it this way... eating right all week Monday - Friday... ...Friday night - sundayish drink and eat like shit... your body doesn't even get used to the eating right until you start boozing again next weekend.

Just trying to keep you informed.

Glucorell-R and SeasaPURE from the AF Store would be Extremly beneficial to helping you along... non-stimulant products.

Basically, in a nutshell they make your body VERY effiecient.

Good luck.