Help a girl out w/ her plateau! :)
in4nomz
Posts: 230
Height: 5'11
Weight: 158.2 lbs
Age: 22
BF%: 22.5%
Currently intaking between 1400-1500 calories daily.
106 g carbs, 48 g fat, 143 g protein (taken from a 7 day average)
I use a food scale to measure my intake.
I track all of my foods.
No real cheat "days" but I do the occasional cheat "meal" maybe once a week.
I have been in the range of 158-160 since November 28th (my last recorded weight).
I work in an office 8-5 M-F so little activity there. I have a 4 year old so once I'm home I'm running around with him. At least 5 days out of the week I go to the gym for 10-20 minutes HIIT cardio on the treadmil followed by 45-60 minutes (depending on which muscle group I work) on the weight floor. I change muscle groups I work everyday (chest/tris/abs, legs, back/bis/abs, shoulders, legs). I also am doing a day a week of hot yoga (this just started recently so the yoga has not been a consistent activity)
I've been stalled about 2-ish months. I haven't lost any weight, like I said I've been teetering in the 158-160 lb range since November (probably longer than that).
No breastfeeding and no thyroid issues or medical issues at all.
Any advice would be greatly appreciated!!
Weight: 158.2 lbs
Age: 22
BF%: 22.5%
Currently intaking between 1400-1500 calories daily.
106 g carbs, 48 g fat, 143 g protein (taken from a 7 day average)
I use a food scale to measure my intake.
I track all of my foods.
No real cheat "days" but I do the occasional cheat "meal" maybe once a week.
I have been in the range of 158-160 since November 28th (my last recorded weight).
I work in an office 8-5 M-F so little activity there. I have a 4 year old so once I'm home I'm running around with him. At least 5 days out of the week I go to the gym for 10-20 minutes HIIT cardio on the treadmil followed by 45-60 minutes (depending on which muscle group I work) on the weight floor. I change muscle groups I work everyday (chest/tris/abs, legs, back/bis/abs, shoulders, legs). I also am doing a day a week of hot yoga (this just started recently so the yoga has not been a consistent activity)
I've been stalled about 2-ish months. I haven't lost any weight, like I said I've been teetering in the 158-160 lb range since November (probably longer than that).
No breastfeeding and no thyroid issues or medical issues at all.
Any advice would be greatly appreciated!!
0
Replies
-
tagging0
-
Tagging0
-
Can you describe the nature of your HIIT cardio?
Sounds silly, but describe what you do in detail as far as the intervals and the intensity.
Can you outline your training program? Are you tracking your sets/reps/weight?
We are also looking at your intake as well.
Averages for Nov-current (posting this for Sara and I to utilize later):
1514.206897 147.8793103 51.03448276 114.22413790 -
No problem!
For HIIT I typically have been doing sprints on the treadmill. I do fast paced walking 1 minute and then sprint for one minute and repeat for about 20 minutes followed by a 5 minute cool down. I also do intervals of longer running, so walk 2 minutes and run 3 minutes (not a full spring like my 1:1 HIIT though). I alternate these 2 throughout the week.
As for training, I track all reps/sets and weight in a logging book I bring to the gym. I tend to aim for 8-10 reps and 4 sets of each lift. As for what type of lifts I actually do...chest/tri/ab days are usually the bench press, incline chest flyes, lying tricep extensions, triceps pushdowns w/ rope, cable crunches, knee raises. Back/bi/abs are pull-ups, cable rows, lat pull downs, dumbbell rows, bicep curls, preacher curls, decline crunches, twists. Shoulders are arnold presses, shoulder press, lateral or front raises, shrugs. Legs are squats, deadlifts, lunges, leg curls, leg extensions and some thigh work. These are all possible to change though as I don't like to lift the same routine all the time.0 -
No problem!
For HIIT I typically have been doing sprints on the treadmill. I do fast paced walking 1 minute and then sprint for one minute and repeat for about 20 minutes followed by a 5 minute cool down. I also do intervals of longer running, so walk 2 minutes and run 3 minutes (not a full spring like my 1:1 HIIT though). I alternate these 2 throughout the week.
As for training, I track all reps/sets and weight in a logging book I bring to the gym. I tend to aim for 8-10 reps and 4 sets of each lift. As for what type of lifts I actually do...chest/tri/ab days are usually the bench press, incline chest flyes, lying tricep extensions, triceps pushdowns w/ rope, cable crunches, knee raises. Back/bi/abs are pull-ups, cable rows, lat pull downs, dumbbell rows, bicep curls, preacher curls, decline crunches, twists. Shoulders are arnold presses, shoulder press, lateral or front raises, shrugs. Legs are squats, deadlifts, lunges, leg curls, leg extensions and some thigh work. These are all possible to change though as I don't like to lift the same routine all the time.
Are you increasing the weight of your lifts over the course of weeks or are you lifting the same weights/reps each time? If you do increase the weight, how do you determine when to do so?0 -
Yes, I usually increase after 2 weeks of being able to do a rep range of 10-12. So since I try to lift between 5-8 reps, if I can do more than that for 2 weeks then that's when I move the weight up.0
-
Bueller? Bueller?0
-
Bueller? Bueller?
Sorry. We have not had much chance to chat this week as I have been swamped at work. We are hoping to go through threads this weekend.0 -
Have you considered taking a training and diet break for a week or two? It could be beneficial for you given your training volume and relatively low intake. Essentially you'd be bringing calories to theoretical maintenance (perhaps adjusting it slightly downwards to account for reduced activity) taking some time off of training, and relaxing.
The other options would be to reduce calories further, or increase activity further, but in your case we'd suggest taking a break first.
When you come back from the training/diet break you may want to consider weekly refeeds as well.0 -
Have you considered taking a training and diet break for a week or two? It could be beneficial for you given your training volume and relatively low intake. Essentially you'd be bringing calories to theoretical maintenance (perhaps adjusting it slightly downwards to account for reduced activity) taking some time off of training, and relaxing.
The other options would be to reduce calories further, or increase activity further, but in your case we'd suggest taking a break first.
When you come back from the training/diet break you may want to consider weekly refeeds as well.
I will have to give the training/diet break a shot and see how it goes, if anything the "relaxing" part will be highly beneficial!
Weekly refeeds...could you explain this? Or is there a link for a post within the group explaining? I've heard of this, but never knew much about it so I'm not sure how to go about doing this.0 -
Refeeds are basically 1 day where you set calories to right around maintenance level, keep protein about the same as your normal deficit days, keep fats around 50g, and increase carbs enough to bring cals to maintenance.
Generally a good idea to position the refeed on tougher training days (or the night before if you train first thing in the AM) so that you can take advantage of the added carbs for performance.
If you decide to do this I'd start with no more than 1 per week. You may want to wait at first to see what intake level you need to be at to lose weight once the diet break/training break is over. Feel free to PM one of us at that point.0
