should I get a trainer???

[BeeUnique]

Also posted stats on Training board

I would prefer to be my own trainer! I have just hit a long damn plateau!!!
I am eating clean doing what I think is a good routine, but when I had my bf checked 2 wks into my latest routine I gained 2% bf. Now I know the hand held devices aren't too accurate but it was up not down.

I am not new to clean eating and muscle building. It just seems I am not seeing any results anywhere.
Don't know what my body responds well too, cause it isn't responding at all.

Here is a low down:
1500-1800 cals a day....closer to the 1600.
Cho:123
Fat:33.5
Prot:166

Training:
Mon:legs
Tues: shoulders,back, abs + 30 min treadmill (vary the incline, between 3.5-4.0 mph)
Wed: off OR 30 min treadmill (vary the incline, between 3.5-4.0 mph)
Thurs:Chest, abs, Tris + 30 min treadmill (vary the incline, between 3.5-4.0 mph)
Fri: Back, bis, forearms + 30 min treadmill (vary the incline, between 3.5-4.0 mph)
Sat: off OR 30 min treadmill (vary the incline, between 3.5-4.0 mph)
Sun: Off

5'3
145-148
current bf: 24-26%(don't believe the 26%)

and I have been taking Xenadrine for about 3 weeks....NOTHING!


Since I want to shed bf would it be wise to not lift so much weight and do more cardio? Then once I get my bf down start building mass?
Maybe I am just confusing my body!

 

[gingernut]

No carry on lifting heavy. It may take a little longer, I find it can take up to 5 weeks to notice any fat/weight loss due to hormonal fluctuations.

Are you sure you are eating the amount you say you are?What foods are you eating exactly?

 

[Gladiola]

Absolutely keep lifting heavy.
1. The lifting burns cals
2. more lean mass = higher BMR= more cals burned even at rest
3. Your metabolism gets a boost from your actual lifting session, which lasts for hours after... much longer than the metabolic boost from cardio, which doesn't really last when you're done walking/running/pedaling.

Try cycling carbs to keep your metabolism guessing.

Also try increasing the intensity of your cardio (HIIT might be good) & changing the mode (do different forms of cardio). I would also recommend to do LESS CARDIO & MORE CARDIO! Maybe 4X per week instead of 5, but do 45-60 minutes per session instead of 30 min.

Definitely NEVER use the bio-electrical imedepance body fat calculators!!!! (hand-held or stand-on tanita scales). They are shown to be less effective with muscular people. They are so ineffective that it's not even worth using to track progress. Underwater weighing & air displacement are best, otherwise calipers. Best bet is to just look in the mirror.

 

[vinylgroover]

Go easier on the cardio. Cut back to 3-4 sessions per week 30-40 mins but at a high intensity to burn more cals.

If you can, do your cardio early in the morning before eating to tap into fat stores.

Spread your carbs thoughout the day with primary focus earlier in the morning and after working out. Cut out carbs in the evening.

Eat plenty of 'cold' fish, ie Tuna, salmon etc. They are a good source of OMEGA 3 which helps in breaking down fat.

Use ma-huang which is the herbal equivalent of Ephedrine. It is safer than synthetic ephedrine.

Be patient. Results will come if you work hard and consistantly.