hitting a plateau

Karstenf

So I hit the weights 5 times a week, do at least 30 minutes cardio 5-6 times a week, and I work in construction(industrial electrician) which keeps me moving and lifting things all day. I lost 10 pounds right out of the gate(the first 11 days), and now I'm kinda hovering in the mid 230's. What gives? Is it overtaining?

ironanimal

Overtraining/undereating are likely suspects. Hard to say without seeing your food diary.

Karstenf

Don't think it's undereating because my exercise is the only reason I'm below my suggested calorie intake. FR me and you can see.

LeanMeanFitnessMachine

Diet is 75% of the work when it comes to weight loss.

jelicaa

You need to eat back the calories you burn..its fuel for your body

ironanimal

Don't think it's undereating because my exercise is the only reason I'm below my suggested calorie intake. FR me and you can see.

If you're under your recommended intake by 100-200, thats fine, in fact I think better than hitting the number when you workout as I feel MFP overestimates some things. If you're talking 500+, then your overall defecit could be too high.

holeshottdr

How long have you been at a plateau. How long have you been on a calorie deficit?

Karstenf

It's usually only 150-250 cals below MFP's number. I've been working out for about a year and a half. I started out at 258 pounds. I quit smoking in July 2010, and going to the gym was part of that. I lost 30 pounds in about 8 months, but held there for another 2 months. I got frustrated, so I slacked off a little. I was still hitting the gym about 3 times a week, but that was just maintaining my weight. Got up to 246 over the holidays, so I hit the gym hard again. Now I'm stuck around 230 again, it's been about 3 weeks.

live4turns

It's usually only 150-250 cals below MFP's number. I've been working out for about a year and a half. I started out at 258 pounds. I quit smoking in July 2010, and going to the gym was part of that. I lost 30 pounds in about 8 months, but held there for another 2 months. I got frustrated, so I slacked off a little. I was still hitting the gym about 3 times a week, but that was just maintaining my weight. Got up to 246 over the holidays, so I hit the gym hard again. Now I'm stuck around 230 again, it's been about 3 weeks.

Do you do the same workout all the time? Try some different workouts your muscles aren't used to. I change my routines monthly. Have you tried circuit training? HIIT? Let your body experience a new workout and adapt. This may help you break your plateau. Good luck.

Karstenf

Just started HIIT on the elliptical this week. Does it matter to change the days when you lift?