College Athlete Who Has Hit a Plateau

sbwilson5

Hey all,

I am currently a college athlete and I am looking to get as lean as possible for competition reasons. For the past couple of weeks I seem to be running repeatedly into the brick wall of zero progress. I

feel as though I am not as defined as I should be given the amount that I work out and the attention that I pay to what I put into my body. Food and nutrition confuses the heck out of me given that I am an analytical person who likes clear cut answers. Unfortunately, every body is unique and there is no one method that applies to everyone. I am still struggling to understand what works best for me.

If anyone could give me some guidance I would greatly appreciate it. Thanks in advance!

KLangleydoula

Hi there! My name is Kim and my weight loss journey began two years ago. I was at my heaviest (225) and things were not good. I couldn't keep up with my kids, I was tired all the time, and my doctor told me that my cholesterol was on the rise! I decided something needed to change. I started walking, and eventually doing some weight training. I am down over 65 pounds! I feel so much better, and I love supporting and encouraging people to do the same. I would be happy to be an accountability partner with you. I am 5'8" and my daily calorie intake is 1400 calories. It seems to work for me. Also, my macros are 50% protein, 30% carbs, and 20% fat. It has really worked for me. The nutrition is key. If you would like to chat more about it, send me a buddy request. I have lost 9 lbs in 4 weeks using this eating method.

oldwesterns

Seems like you mentioned two different goals: 1) to get lean, and 2) to get defined. By defined, do you mean build muscle?

For the first goal, keeping a food journal and counting calories is the best way to lose fat. Using myfitnesspal.com is an excellent start. Diet trumps exercise when it comes to losing weight.

This youtube video makes a great point on how diet trumps exercise: https://www.youtube.com/watch?v=UQbuzsY_34Q

When it comes to losing weight, just use myfitnesspal.com to count your calories, and make sure you keep a calorie deficit. It's that simple. Find the diet that works for you. For me, I find it helps not to drink my carbs, so I've reduced the amount of milk or juice that I drink....I pretty much stay away from it. But you have to find the diet that works for you.

I exercised everyday, and gained weight, because I was eating too much. That's why I started counting calories.

For building muscle, you will want a sensible strength training workout. Actually, strength training is great for weight loss too. I found this awesome website that includes a beginner strength training workout (and also has excellent, sensible advice on losing weight):

http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

It's time for the ladies to move away from the pink weights, and do some real weight lifting. Do not worry about gaining too much muscle, that's a myth. Unless you're on steroids, most people will just look awesome with a sensible strength training workout.