Please help im getting really frustrated here.

[*Bunny*]

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.

Great info here QSS

 

[alex2678]

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

 

[RBtrucking4]

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?

 

[*Bunny*]

^^^The squats?? Ya, those are killer

 

[Quadsweeps Sister]

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.

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

 

[alex2678]

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?

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.

 

[RBtrucking4]

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?

 

[SgtSlaughter]

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.

 

[pintoca]

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.

 

[alex2678]

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?

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.