Am I Over-training? Plateau?

lnguyen578

I have been stuck on the scale for the past month and I'm not sure why... I was wondering if it was possible that I might be over-training...? I try to be very strict and count all of my calories to make sure I'm not miscalculating. I used to weigh 237lbs last year and I have lost almost 100lbs. My goal is to get to 120-130 lbs and under 20% body fat and it's been really frustrating with the scale lately so I've been trying to stay away from it and use a measuring tape instead. I have lost inches off my waist but no lbs lost at all... I have tried to zig zag my calories and have a once in awhile spike day where I eat around 2000 calories. I have also tried increasing the intensity of my cardio by doing hiit sprinting and switching up my cardio with stair climbing too. I've been thinking about going low carb to see if this will bust through my plateau or eat this whole week at maintenance... Any advice would be greatly appreciated, thank you so much!

Stats:
20 Years Old
140 lbs
26% Body Fat
5'6 Feet Tall

Training:
I try to lift heavy and go to failure and do around 15 sets

Monday:
60 Min Legs
30-40 Min Running

Tuesday:
40 Min Shoulders
30 Min Running
50 Min Yoga

Wednesday:
50 Min Bodypump
50 Min Spinning

Thursday:
50 Min Running or Stair Master
50 Min Bodypump

Friday:
Rest

Saturday:
60 Min Back & Biceps
40 Min Running

Sunday:
60 Min Chest & Triceps
30-40 Min Running

Diet:
1400-1700 calories
40/40/20 Macros
Diary open!

Hendrix7

First thing I would do would be look at the intensity of your weight lifting sessions, 40 minutes just to train shoulders? How long are your rest periods between sets? Are you really pushing yourself, if I only had to train shoulders I could be in and out in probably half an hour and have them destroyed.

For someone in your position I would not be doing a complete body part split, I would look at something such as either 3 full body workouts per week, an upper/lower routine or at the most a push/pull/legs....and then I would try and keep the weights and the cardio a little more separate.

What rep ranges do you use? How many isolation exercises compared to compound movements?

TavistockToad

I had a quick look at your diary and on the days u work out u seem to only net about 1000 cals. Try eating your exercise cals.

lnguyen578

First thing I would do would be look at the intensity of your weight lifting sessions, 40 minutes just to train shoulders? How long are your rest periods between sets? Are you really pushing yourself, if I only had to train shoulders I could be in and out in probably half an hour and have them destroyed.

For someone in your position I would not be doing a complete body part split, I would look at something such as either 3 full body workouts per week, an upper/lower routine or at the most a push/pull/legs.

What rep ranges do you use? How many isolation exercises compared to compound movements?

I do the Hodge Twin's routine and rest is 1-2min max between each set.
http://www.2buildmusclefast.com/p/muscle-building-routines-muscle.html
3-4 sets of 8-12 reps
I always go to failure and I am definitely getting stronger but as far as weight goes it's a stand still.
Oh and 40 min is not just shoulders! It's also abs too... whoops!

Hendrix7

yeah that's a good routine for someone looking to build muscle..but that's not really going to happen for a female in a calorie deficit.

IMO if your looking burn as many calories as possible... spending 20 minutes doing shrugs and dumbbell side raises is probably not the best use of your time.

I would strongly consider a basic upper/lower split with majority of the movements being compounds, maybe also switch the rep ranges up a bit...go a bit heavier 5-8 rep range.