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Please help im getting really frustrated here.

RBtrucking4

RBtrucking4

New member
I have been stuck at 220 for at least a couple of months now and there are no visible changes in my body i am stuck i dont know what to do this is getting me so mad i am at the point where i am about to quit the whole weightloss and go back to my original 380 weight. Please someone point me in the right direction i am sick of wasting time!

My diet goes like this
wake up protien shake
30 minutes of hiit
after that chicken breast , another protien shake, 15 almonds
lift
then another protien/dextrose shake, 15 more almonds and then more oatmeal
next meal 5:00 pm more oatmeal tuna and 15 more almonds
dinner 8:00 pm chicken breast lowfat soup brocolli and mixed vegetables
11:00 pm lowfat cottage cheese and then bed.
 
I put my stuff into fitday and i am consuming 2579 calories a day it says 50%from protien,25% from fat, and the other 25% carbs. It seems like im doing something wrong here can you give me a idea of what my diet should look like cuz i really dont know what to do anymore with. Thanks.
 
Try to get close to a 33/33/33 a more balanced approach.

What's your BMR?

And have you been adjusting you intake accordingly for every week you've lost weight?
 
I started a zig zag last month and have seen more of a change in 4 weeks than I saw in 4 months.
A- day high Protien, mod carbs, mod\high fat
B- day less fat
C-day high protien, low carb, low fat

A-A-B-C-C-B-C then start over again
 
promet1 said:
I started a zig zag last month and have seen more of a change in 4 weeks than I saw in 4 months.
Click to expand...
I'm interested.

Define "change" as you put it exactly... a few bf % drop, pounds, ect...? And how's your training with this diet, example: Do you make sure to have leg day on a higher carb day so you have more energy?
 
well this is the thing i can see my top 4 abs but ill tell ya ive been able to see that for the past couple months but i have some fat on my lower stomach that i just cannot get rid of no matter what i do. Cant get below 220 no matter what i do. I came all this way just to get stuck at the final stages and im trying as hard as i can not to turn to fat burning supplements because i hear they are not the best thing for ya but ill tell ya nothing is working. Damn am i getting mad!
 
bro I hear ya... the lower abs and the love handles are a BITCH i'm trying to destroy them right now too!

post up a VERY Average days worth of meals from wake to bed and hour consumed.

Are you lifting weights?? I think i only remember reading cardio?
 
See thats the funny thing about the weight though i will weigh myself one day and it will say like 219 then the next day it will say something like 226 and i always weigh myself first thing in the morning how can the numbers fluctuate that bad?
 
I like to see what the scale says too but that doesn' mean shit... I go by the mirror and my clothes... and measuring tape occasionally.

Scale does not factor body composition. Example: You put on 2 pounds of LBM (lean body mass) and weight heavier... get me?

- ditch the scale

Let me see a list of foods you eat and a diet plan...
 
If they are fluctuatingt hat bad it looks like your h2o intake is off. Are you drinkin 1-2 gallons/day.

I hold little waterweight these days because i fluish my system daily so sodium and water are flushed away.

you also "heard" they were bad for you, given they are not great. But maybe throw in some T-REX, its ephedra free. Then when you get closer to weight u can throw in some epehdra stacks. Sometimes our bodies need a change, our bodies LOVE to ADAPT.

also are you eating real food every 2-3 hours? or shakes, RTD, etc?

Are you on any miltivitamins? also again like sarg asked, what about weight trainign?

ALSO is youir HIIT on an incline? REAL HIIT is 80% MHR, are you really doing REAL HIT or running getting tired walking running walking. Im not puting down your training, just trying to figure out whats holding ya back!
 
160 lbs lost, top 4 abs showing: bro, that's an incredible achievement.

the fact that you're seeing some stall in your losses is not a big deal. from what I remember, you're about 20 years old and your diet has significantly changed since you first got here.

just keep going. if you're only losing 1lb every 2 weeks, you're still losing weight. just because your weight says 220 usually, it could mean a number of things.

have you been keeping your water intake constant? if you drink 1 gallon one day and 1.5 gallons the next day, depending on how much salt is in your diet, it could really throw the scale off.
 
I listed the food i eat its the first post and i put it into fitday and ill tell ya that site isnt that accurate because it claims for what i eat it equals 300grams of protien and thats not true im lucky if i get 220 grams and thats including the protien shakes that i didnt even put down cuz the site doesnt list em. The fat it claims is like 65 to and again im lucky if i get 40grams of fat in a day.
 
That's your diet 7 days a week?

Average water intake every day?

Weight training?

Yes fitday.com is not accurate unless you customize the foods slightly otherwise it's just a good indicator of where your "around" for your macros, ect...
 
How old are you and how tall are you? What type of frame do you have? Also, how long did it take you to get you from 380 to 220? Losing 160 pounds is one hell of an accomplishment in itself. I myself, am at 219, and am trying to get down to 205. I have been stuck at 219 for three weeks. I was at 277. I would say to do what you have been doing and not make any drastic changes to what you eat everyday. If you do that, you won't feel like yourself. The changes should be gradual. I read you do 30 minutes of H.I.T. every morning. Are you lifting weights in addition to this?
 
Ya i weightlift 3 days a week. I do bench press. deadlift, curls, tricep curls, sit ups, leg raises. I am 6'4 it took me about 8 months to get down from 380 I would say i have a medium size frame. definately not scrony. And yes thats my 7 day a week diet and i drink from 1.5 to 2.0 gallons of water a day.
 
Nice... good job with the H20 intake!

You mentioned no leg workouts... any particular reason?

IMO too many protein shakes. Try incorporating more whole foods... you'll burn more calories simply digesting them also.

Keep the protein/carb shake for during or post workout.

Might be time to take dairy out of your diet and supplement with Calcium Citrate. Try ANPB and egg whites at night instead of cottage cheese.
 
deadlifts do, but not nearly as much as squats.

Deads are more back... depending on form.

Check out the weight lifting forum about some front squats... I do them occasinoally when I lift at home cuz I don't have a squat rack either. They may take a while to get the form down but once you do... your glutes and legs will thank you.
 
See the problem is i dont have a rack or anything so whatever i want to squat id have to be able to pick it up and put it on my back or chest for the front so i couldnt really do any heavy weight.
 
I don't have a rack either.
Front squats, bar stays in front... no way in hell would most people be able to press overhead much weight after being exhausted from a set a taxing squats.

Type out all your lifts for me... you can do front squats. They don't have to be wicked heavy. 80, 100, whatever weight you can get up to the starting position.

If you know some OLY lifts you can do it for sure. Power Clean it up to position, ect... eh, it'll take practice either way man.
 
Lifts would be
Deadlift max 285lb
bench press max 240lb
curl max 135
tricep curl max 115
then i do dumbell curls and tricep curls also dumbell bench pres but i dont know the exact weight of those i just throw something i consider heavy on there.
 
You're strong... you can deff. get a barbell up with some weight on it to do front squats.


P.S. As far as I know there's no such thing as tricep curls... the tricep muscle "presses" it does not curl like the bicep in. For future reference. Tricep press downs are what you're refering to probably.
 
RBtrucking4 said:
See the problem is i dont have a rack or anything so whatever i want to squat id have to be able to pick it up and put it on my back or chest for the front so i couldnt really do any heavy weight.
Click to expand...

You may want to look into sled pulling for your legs. This is something you can do on any parking lot or grassy area. If you are interested let me know.

I definately think SGt is on the right track with his advice. I also agree with a diet that is fairly consistent in the type of food eaten, but there are also a few suggestions I would make. I would remove the cottage cheese from the last meal and switch to an egg white, protein pancake or some protein and fibrous veg. No carbs this final meal. Sgt also suggested less shakes and more whole food - better all around. Best to wake up after fasting through the night to a whole food meal; egg whites, protein (lean meat) and oats or grapefruit (all in this meal). Next or 2nd meal as a shake (only), but 3-4 hrs after first. Need to give your metabolism time to rise, but not so long as for your insulin level to drop back down. You may be doing yourself less benefit with some of your food choices? Maybe something like this may make a difference.

Breakfast: egg white2, lean meat, grapefruit half or oatmeal
Meal 2: Shake (only) in water
Lunch: lean meat, fibrous veg (or salad), sweet potato
Meal 4: Shake (only)
If training - Post workout shake
Meal 5: lean meat, fibrous veg (or salad)

If you are at 220, I'm thinking lean meat somewhere in the 6oz at Breakf, 8oz lunch, 8oz dinner. 6-8 oz sweet potato lunch, 1 Cup on the fibrous veg, 2 Cup on salad (Oil & Vinegar) dressing like Newman's Own.

Your great on the water intake. Meals all 3-4hrs apart, very important on the timing. Think about your leg training though - it is where much of the body lean tissue is held. Boost the mass there and your metabolism will respond in kind. Also sled pulling is kick-ass cardio.

:) Good luck.
 
Quadsweep's Sister said:
You may want to look into sled pulling for your legs. This is something you can do on any parking lot or grassy area. If you are interested let me know.

I definately think SGt is on the right track with his advice. I also agree with a diet that is fairly consistent in the type of food eaten, but there are also a few suggestions I would make. I would remove the cottage cheese from the last meal and switch to an egg white, protein pancake or some protein and fibrous veg. No carbs this final meal. Sgt also suggested less shakes and more whole food - better all around. Best to wake up after fasting through the night to a whole food meal; egg whites, protein (lean meat) and oats or grapefruit (all in this meal). Next or 2nd meal as a shake (only), but 3-4 hrs after first. Need to give your metabolism time to rise, but not so long as for your insulin level to drop back down. You may be doing yourself less benefit with some of your food choices? Maybe something like this may make a difference.

Breakfast: egg white2, lean meat, grapefruit half or oatmeal
Meal 2: Shake (only) in water
Lunch: lean meat, fibrous veg (or salad), sweet potato
Meal 4: Shake (only)
If training - Post workout shake
Meal 5: lean meat, fibrous veg (or salad)

If you are at 220, I'm thinking lean meat somewhere in the 6oz at Breakf, 8oz lunch, 8oz dinner. 6-8 oz sweet potato lunch, 1 Cup on the fibrous veg, 2 Cup on salad (Oil & Vinegar) dressing like Newman's Own.

Your great on the water intake. Meals all 3-4hrs apart, very important on the timing. Think about your leg training though - it is where much of the body lean tissue is held. Boost the mass there and your metabolism will respond in kind. Also sled pulling is kick-ass cardio.

:) Good luck.
Click to expand...

Great advice Quadsweep looks like you nailed this one...
 
well i dont know where i would find a sled but i thought of something what if i was to push a car that was in neutral around a parking lot and someone else was to steer it inside how would that work? I know that is good exercise because i have done it before and i remember getting so winded i threw up but that was when i was 380.
 
Quadsweep's Sister said:
You may want to look into sled pulling for your legs. This is something you can do on any parking lot or grassy area. If you are interested let me know.

I definately think SGt is on the right track with his advice. I also agree with a diet that is fairly consistent in the type of food eaten, but there are also a few suggestions I would make. I would remove the cottage cheese from the last meal and switch to an egg white, protein pancake or some protein and fibrous veg. No carbs this final meal. Sgt also suggested less shakes and more whole food - better all around. Best to wake up after fasting through the night to a whole food meal; egg whites, protein (lean meat) and oats or grapefruit (all in this meal). Next or 2nd meal as a shake (only), but 3-4 hrs after first. Need to give your metabolism time to rise, but not so long as for your insulin level to drop back down. You may be doing yourself less benefit with some of your food choices? Maybe something like this may make a difference.

Breakfast: egg white2, lean meat, grapefruit half or oatmeal
Meal 2: Shake (only) in water
Lunch: lean meat, fibrous veg (or salad), sweet potato
Meal 4: Shake (only)
If training - Post workout shake
Meal 5: lean meat, fibrous veg (or salad)

If you are at 220, I'm thinking lean meat somewhere in the 6oz at Breakf, 8oz lunch, 8oz dinner. 6-8 oz sweet potato lunch, 1 Cup on the fibrous veg, 2 Cup on salad (Oil & Vinegar) dressing like Newman's Own.

Your great on the water intake. Meals all 3-4hrs apart, very important on the timing. Think about your leg training though - it is where much of the body lean tissue is held. Boost the mass there and your metabolism will respond in kind. Also sled pulling is kick-ass cardio.

:) Good luck.
Click to expand...
Great info here QSS :D
 
If you're not losing or gaining fat then your overall calorie expenditure, through diet, exercise or a combination of the two, is equivalent to your daily calorie intake. Try altering your calories every few days. (The old zig zag approach) Not sure if you mentioned how many calories your taking in per day now, but generally 5 days you'll eat roughly 500 calories below maintenence and 2 days you eat 250 calories above. It comes out to a 2000 calorie a week deficit or around a half a pound. Added up over time this is 26 pounds of fat in 6 months. Probably more than enough to get your bodyfat down to the single digits.

You mentioned HIIT. Works great for a lot of people, but if your not presently losing fat, you might want to change it up a bit.

Squats are one of the best exercise for losing fat. Do you have access to a swiss ball? You can lean up against the wall with the swiss ball behind your back and do one legged squats. Stick one leg out away from your body and squat all the way down and up. Works the stabalizers better than anything else. You can do it without a swiss ball as well. Takes a while to get used to but it gives you an awesome leg workout if you don't have anywhere to squat.

http://www.bodybuilding.com/fun/mahler2.htm
 
Ill tell ya alex thats a hell of an idea i just tried it and i must admitt it works great. I think ill add that to my workout routine now should i do this every other day or everyday or once a week? What would ya suggest?
 
RBtrucking4 said:
well i dont know where i would find a sled but i thought of something what if i was to push a car that was in neutral around a parking lot and someone else was to steer it inside how would that work? I know that is good exercise because i have done it before and i remember getting so winded i threw up but that was when i was 380.
Click to expand...

Visit here and scroll down to the bottom of the page where you will see 'Pulling Sled'. You can work your upper body as well as lower when you add that strap to the setup. Not much money to spend for something that does so much. Put the 45lb plates on it and you're good to go. :)

Westside Barbell
 
RBtrucking4 said:
Ill tell ya alex thats a hell of an idea i just tried it and i must admitt it works great. I think ill add that to my workout routine now should i do this every other day or everyday or once a week? What would ya suggest?
Click to expand...


If you're new to leg training you could probably get away with doing the one legged squats 3x a week. (I did squats MWF in high school and made some of my best leg growth). If they get easy start holding a dumbell to increase the resistance. Look into Quadsweep's sisters suggestion too. Great idea.

Another variation of those squats only if you have good balance. There's a video demonstration at the bottom.

http://www.wannabebig.com/article.php?articleid=178

Look into maybe getting a power rack if you train at home and workout in the basement. One of the best investments you'll make. And you'll be able to do full squats with more safety.
 
Do you guys think i should try any fat burning supplements i mean i have lost alot of weight without em but it honestly dont seem like ill be losing any more without reinforcements. Or should i just do alot more cardio? I right now do hiit for 35 minutes each morning i was thinking of adding the punching bag and maybe the car pushing thing. What do ya think that or supplements?
 
I wouldn't add anything until you plateau with these new ideas.


Even then you don't really NEED them...

it's all diet manipulation, but if you want add them - after/at your next plateau.
 
diet is a numbers game man, take the guessing out of the question and come back with numbers. Everything you put in your mouth counts (either positively or negatively) towards your goals.

Efficient dieting does not happen without a plan, you need to plan ahead, as much as 12 weeks, what your goals are and track them, work out your menus, your water intake, don't get caught with your pants down.
 
RBtrucking4 said:
Do you guys think i should try any fat burning supplements i mean i have lost alot of weight without em but it honestly dont seem like ill be losing any more without reinforcements. Or should i just do alot more cardio? I right now do hiit for 35 minutes each morning i was thinking of adding the punching bag and maybe the car pushing thing. What do ya think that or supplements?
Click to expand...


Forget about supplements. Diet and cardio are far more important. If you're not losing fat now, obviously something is wrong. You're body is in a state of homeostasis and is balancing out calories in vs. calories out. If you're current HIIT isn't working try doing someting else. You've adapted to the workload and it's no longer a challenge. Heavy bag work is awesome if you have access to one. Sparring, jumping rope, running hills or the treadmill equivalent. And try that zig zag approach to diet I mentioned in post 32. If you keep your diet the same week in and week out you usually end up looking the same.
 
one thing that i just thought of is the fact that i am always either smoking weed or drinking alcohol on the weekends witch almost always leads to major munchies by that i mean at least 3 bowls of sugar filled cerial it just hit me that this is probably the reason for my fat loss stalling. When i drink its usually 2 40oz steel reserves witch is a pretty heavy liquor i dont know the exact calories but i heard more alcohol= more calories so its gotta be up there. My question is could i stick with just the weed if i force myself not to take part in any munchies just on the weekends of course?
 
Now you're asking for people to condone smoking weed.

Reanalyze your goals bro... or if you have some self will, don't munch on the muchies... or shitty muchines at least.

You've obviously found your plateau sticking point.

Good luck.
 
lol ya im sorry i dont mean to ask people to condone its just that i know how alcohol is packed with cals and i have heard its very easy to wipe a whole workout week down the drain by just a few beers im just wondering if i didnt give in to the munchies would weed hinder my fat loss at all?
 
honestly no idea... but it makes most people lathargic and lazy so in turn will hinder your metabolism from staying high and burning calories.

If you must.. i'd say keep it to one J a week.... start cutting back, you'll deff. make better progress without than with.

Experiment with both ways... only you can know how it's working for you, just change it when it's not working.
 
Should've mentioned the weed and munchies on your first post so there wouldn't have been so many replies trying to help out. In my opinion 40oz. beers and pot don't have any place in building a great physique. This a sport, contrary to what a lot of people might say, that requires just as much dedication and sacrifice as any other. Kick the weed and alcohol completely or just limit it to special occasions if you must.
 
ya to be honest i didnt even think of it because i always considered the munchies to be my cheat meal but i must admitt i did go way overboard with it and now i see that it has to stop and i appreciate all the help you guys and girls have given me if it werent for you i wouldnt have made it this far!
 
RBtrucking4 said:
ya to be honest i didnt even think of it because i always considered the munchies to be my cheat meal but i must admitt i did go way overboard with it and now i see that it has to stop and i appreciate all the help you guys and girls have given me if it werent for you i wouldnt have made it this far!
Click to expand...
cuz you smoke too much weed my dear ... stop it :)
 
alex2678 said:
Should've mentioned the weed and munchies on your first post so there wouldn't have been so many replies trying to help out
Click to expand...

^^^ a little more guilt trip :evil:


We can't help you if you don't want to help yourself.

Step #1

lol.
 
RBtrucking4 said:
Ya i guess its time to straighten up and stop the smoking and drinking and well see what happens, again thanks for all the help.
Click to expand...
We are only looking out for you & have your best interest at :heart: ... even if the big tough guys don't say it :)
 
Alcohol - 8 calories/gram, fat - 9 calories/gram. Might as well be socking back straight oil!

Good luck on your goals - you'll figure it out!
 
wlmcrae said:
Alcohol - 8 calories/gram, fat - 9 calories/gram. Might as well be socking back straight oil!

Good luck on your goals - you'll figure it out!
Click to expand...

Agreed

imagine what a Piña colada does to a diet: Alcohol, sugar and coconut

but damn they taste good
 
All alcohol is bad, look at wlmcrae's post. Just as many calories per gram as fat. Beer especially. How many college kids and middle aged people do you see going out to bars to get hammered off wine? Zero. Just pitchers of beer 99% of the time.
 
RBtrucking4 said:
ya i never knew alcohol was that bad i always thought it was just the wine that was real bad.
Click to expand...
Red wine specifically has some positive health benefits ... keg of miller/bud lite ? Not so much ...

:)
 
Grain Alcohol - Alcohol made from grains - grains are carbs - alcohol / grains / yeast = sugar.

Just a though
 
*Bunny* said:
Red wine specifically has some positive health benefits ... keg of miller/bud lite ? Not so much ...

:)
Click to expand...


Now Muscletech can come out with a red wine based fat loss product. (CaberTECH maybe? :))

Red Wine Averts Weight Gain
Posted on: 02/02/2006

TARRAGONA, Spain--Modest intake of red wine may be inversely related to weight gain, according to a study published in The Journal of Nutritional Biochemistry (17, 2:139-42, 2006).

Researchers from Universitat Rovira i Virgili fed male Zucker lean rats a high-fat diet (HFD; n=5), a high-fat-diet red-wine diet (HFRWD; n=5), and a standard diet (SD; n=5), for eight weeks. At the end of the intervention, the HFRWD group had gained less weight, had adopted a lower daily energy intake and had less fat mass (as measured at epidymal fat pads) with respect to total body weight, than the HFD group. The researchers concluded these findings, though preliminary, show moderate red wine intake can prevent the increase of body weight by modulating energy intake in a rat diet-induced model of obesity.
 
"A rat diet-induced model of obesity." What an expression that is! I always love how scientists perform these "12 week" studies on rats and mice and then correlate the findings that the same will happen in humans. My opinion is that if you are trying to lead a healthy lifestyle, a person should stay away from alcohol as much as possible. Even if wine is suppose to be "heart healthy," I still say a person will be healthier if they stay away from alcohol altogether. As for the pot-smoking, that's a no brainer. I do agree with some of the arguments supporting medical marijuana, but not for people who get a hangnail and then cry for a joint to "ease the pain."
 
yeah he really has to stop that smoking crap! i try to tell him all the time but he doesnt listen! i dont do anything like that but im just kinda lazy and i dont have the dedication he has to losing wieght but im trying!
 
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