Techniques for getting past a plateau..

dangerz

I started at 182lbs (the most I've ever weighed). I have a stationary bike that I do for an hour each session. I do 2 days relaxed paced, 1 really hard day, 1 day rest and then repeat. I also do some strength training (I'm limited to what I can do at my house) and have a pull up bar, so I'll do 3 sets of 7 pullups, 3 sets of 12-15 crunches depending on how tired I am and 3 sets of 12 pushups. That's my basic training regimen.

For diet, I try and stick to 1200 calories per day. Sometimes I eat more, sometimes a little less (but not by much). I don't eat any snack food at all.

I've gotten down to 173 but I can't seem to get any further. I've been stuck at this weight for 2 weeks and I'd like to get down to 160. Do you guys have any tips for getting past this plateau? Should I work out longer? Eat more/less?

Javajunkie67

If you want the scale to move down, I'd ramp up the cardio. Hit it hard for those three days, not just one.

You could also make your strength program more of a circuit program, maybe wear a filled/partially filled backpack if your body has a adapted to what you're doing. You won't build muscle on a calorie deficit, but you should be able to maintain.

I'm not a pro by any means, but this is what works for me.

dangerz

I don't have time for more cardio I usually up the amount of exercise I do in a set when I find it becoming too easy.