Help me break my plateau? Plus other questions...
xruss7
Posts: 9
Hey guys, so lately I've been going thru a weight loss plateau (AGAIN). It varies from 155 to 157. I know it's not a big difference, but I'm desperate to hit 140 by the summer.
Anyway, here's my routine. Mon-Fri 50 minutes of workout. Cardio and strength, sometimes with a bit of stretching. In case you're wondering, it's Shaun T's T25. I do one alpha and one beta. I keep to calories to 1500-1700. Help please!!
Also I've been working out for almost a year (insanity, hip hop abs, turbofire, t25) and I haven't been getting abs? Lol, the pictures of results from the programs show abs in the span of a month.
Final question. I notice in the morning my stomach is small, and throughout the day after meals it gets bigger? Then the next morning it's small again. Does it have to do with drinking and eating? Is it normal?
Anyway, here's my routine. Mon-Fri 50 minutes of workout. Cardio and strength, sometimes with a bit of stretching. In case you're wondering, it's Shaun T's T25. I do one alpha and one beta. I keep to calories to 1500-1700. Help please!!
Also I've been working out for almost a year (insanity, hip hop abs, turbofire, t25) and I haven't been getting abs? Lol, the pictures of results from the programs show abs in the span of a month.
Final question. I notice in the morning my stomach is small, and throughout the day after meals it gets bigger? Then the next morning it's small again. Does it have to do with drinking and eating? Is it normal?
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Replies
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Hey awesome job working out so much! I love t25, but 2 in a day? thats crazy haha. There are a bunch of things that could be causing your plateau so ill try to help here but it will be easier over private message. 1 and the most likely is what is called metabolic damage, you are working out ALOT and your calories arent low but not very high for that much activity, to fix that just add in 100 calories and watch what happens. 2nd you could be not getting sufficient protein so we could bump that up a bit to get things moving, 3rd you could be overtrained which can be fixed easily with a rest week.
As for your stomach question that happens to everyone so dont worry about it! it depends on the foods and the fiber contents but depending on the time of day and the food I eat my stomach gets bigger too.
Either way keep going strong sounds like youve been doing great!0 -
Can you open your diary?0
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Train harder. Push yourself to the next level each time.0
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Chrisparadise579 wrote: »1 and the most likely is what is called metabolic damage, you are working out ALOT and your calories arent low but not very high for that much activity, to fix that just add in 100 calories and watch what happens.
Yer im still skeptical about this. Unless you have been eating 500 cal a day for months then no metabolic damage.
Even so if your still fat then your still giving the body excess calories0 -
Hey guys, so lately I've been going thru a weight loss plateau (AGAIN). It varies from 155 to 157. I know it's not a big difference, but I'm desperate to hit 140 by the summer.
Anyway, here's my routine. Mon-Fri 50 minutes of workout. Cardio and strength, sometimes with a bit of stretching. In case you're wondering, it's Shaun T's T25. I do one alpha and one beta. I keep to calories to 1500-1700. Help please!!
Also I've been working out for almost a year (insanity, hip hop abs, turbofire, t25) and I haven't been getting abs? Lol, the pictures of results from the programs show abs in the span of a month.
Final question. I notice in the morning my stomach is small, and throughout the day after meals it gets bigger? Then the next morning it's small again. Does it have to do with drinking and eating? Is it normal?
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Chrisparadise579 wrote: »Hey awesome job working out so much! I love t25, but 2 in a day? thats crazy haha. There are a bunch of things that could be causing your plateau so ill try to help here but it will be easier over private message. 1 and the most likely is what is called metabolic damage, you are working out ALOT and your calories arent low but not very high for that much activity, to fix that just add in 100 calories and watch what happens. 2nd you could be not getting sufficient protein so we could bump that up a bit to get things moving, 3rd you could be overtrained which can be fixed easily with a rest week.
As for your stomach question that happens to everyone so dont worry about it! it depends on the foods and the fiber contents but depending on the time of day and the food I eat my stomach gets bigger too.
Either way keep going strong sounds like youve been doing great!
You have no history of the OP and you're telling her she has metabolic adaptation??0 -
Chrisparadise579 wrote: »1 and the most likely is what is called metabolic damage, you are working out ALOT and your calories arent low but not very high for that much activity, to fix that just add in 100 calories and watch what happens.
Yer im still skeptical about this. Unless you have been eating 500 cal a day for months then no metabolic damage.
Even so if your still fat then your still giving the body excess calories
Sydking, check out some of Layne Nortons blogs, Metabolic damage can happen at any calorie level if you reduce your calorie intake for an extended period of time. All body builders including myself experience metabolic damage even at 3600 calories per day0 -
Your workout regime is great! What is your food intake like? How much protein and what sources? Clean healthy food is super important! In other words for the same amount of calories as a foot long sub you could be having quinoa, chicken and a spinach salad which your body could use more optimally. Maybe you just need to change up your foods?0
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I'm no expert but I would do the opposite. I would cut out 100 calories and maybe do 60 mins of exercise.0
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Based on my experience and what the poster told us, I agree with Chris.
Eat more (protein and fat... not carbs). You should know your BMR and the adjusted numbers for weight loss and then make sure you hit a minimum.0 -
Chrisparadise579 wrote: »Hey awesome job working out so much! I love t25, but 2 in a day? thats crazy haha. There are a bunch of things that could be causing your plateau so ill try to help here but it will be easier over private message. 1 and the most likely is what is called metabolic damage, you are working out ALOT and your calories arent low but not very high for that much activity, to fix that just add in 100 calories and watch what happens. 2nd you could be not getting sufficient protein so we could bump that up a bit to get things moving, 3rd you could be overtrained which can be fixed easily with a rest week.
As for your stomach question that happens to everyone so dont worry about it! it depends on the foods and the fiber contents but depending on the time of day and the food I eat my stomach gets bigger too.
Either way keep going strong sounds like youve been doing great!
*SMH* Not again.0 -
not again?0
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Chrisparadise579 wrote: »Chrisparadise579 wrote: »1 and the most likely is what is called metabolic damage, you are working out ALOT and your calories arent low but not very high for that much activity, to fix that just add in 100 calories and watch what happens.
Yer im still skeptical about this. Unless you have been eating 500 cal a day for months then no metabolic damage.
Even so if your still fat then your still giving the body excess calories
Sydking, check out some of Layne Nortons blogs, Metabolic damage can happen at any calorie level if you reduce your calorie intake for an extended period of time. All body builders including myself experience metabolic damage even at 3600 calories per day
I've read and watched a lot of Dr Norton's blogs and I don't recall anything about metabolic damage at 3600 cals. Got a link to the exact blog or video where he says this?0 -
Wheelhouse I dont have a link, but I would log to help! he mentions metabolic damage at high calorie levels in the podcast about sohee lees contest prep and there is another one with eric trexler. They are both on his website. I really enjoy his podcast heads up though they are all an hour long. also the 3600 calories specifically was my personal example, Im going into contest prep at 3600 calories0
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Chrisparadise579 wrote: »Wheelhouse I dont have a link, but I would log to help! he mentions metabolic damage at high calorie levels in the podcast about sohee lees contest prep and there is another one with eric trexler. They are both on his website. I really enjoy his podcast heads up though they are all an hour long. also the 3600 calories specifically was my personal example, Im going into contest prep at 3600 calories
I think you better listen to it again. I don't think he was saying what you think he was saying.0 -
also feel free to pm me, I love talking nutrition science0
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Well first of all it's great your doing cardio and strength training, also yes eating can cause that especially if foods are higher in sodium, I guess I didn't really see that much about your diet on this post, work out 3 times a week eat right and you should have no problem!0
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Chrisparadise579 wrote: »also feel free to pm me, I love talking nutrition science
So do I, that's why I study it as a hobby. I also have a background in neuroscience so I've taken courses related to it. There is enough evidence that adaptive thermogenesis exists but the effect seems to be around 5% on the BMR and some other minor gains on EAT and NEAT that aren't completely explained by loss in muscle but might be explainable in reduction in movement and some minor gains in efficiencies such as increases in mitochondria. However, these aren't enough to really stop weight loss and Lyle McDonald has proposed alternate theories based on cortisol and water retention.0 -
christinev297 wrote: »
That is all bull honkey. Haven't you been on the forums for a while? You should know this already.0 -
Hey guys, so lately I've been going thru a weight loss plateau (AGAIN). It varies from 155 to 157. I know it's not a big difference, but I'm desperate to hit 140 by the summer.
Anyway, here's my routine. Mon-Fri 50 minutes of workout. Cardio and strength, sometimes with a bit of stretching. In case you're wondering, it's Shaun T's T25. I do one alpha and one beta. I keep to calories to 1500-1700. Help please!!
Also I've been working out for almost a year (insanity, hip hop abs, turbofire, t25) and I haven't been getting abs? Lol, the pictures of results from the programs show abs in the span of a month.
Final question. I notice in the morning my stomach is small, and throughout the day after meals it gets bigger? Then the next morning it's small again. Does it have to do with drinking and eating? Is it normal?
Abs are all about body fat percentage. No workout in the history of the world will give you abs to show off unless until you get the diet dialed and get your body fat at/under the 12% to 15% range (a few points lower for males).
It's not so much raw weight, either, but the *percentage* of fat to whatever your total weight is.
The folks who show in a short time were close to that range to begin and only had a couple of percentage points to go.
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They both stated and cited example of having to reverse diet out of a contest prep diet. Which is for most people a regular weight loss diet. for example one of his clients had to reverse diet even when cutting at 700g of carbs. The main point of reverse dieting is increasing your metabolism so that you can cut at a higher healthier calorie level. for instance above if you are not losing weight at 1500 calories after a sustained year long diet it would be best to reverse diet so that you have somewhere to cut from again0
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christinev297 wrote: »
I'll take a few guesses, probably one of these...
"ill try to help here but it will be easier over private message" (which is against forum rules)
"Metabolic damage"
A variation of increase your calories to lose weight when OPs diary is closed so she may just be logging improperly0 -
The pm was to Wheelhouse because I enjoy talking about this stuff, and second that is why I stated multiple reasons there could be a plateau0
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Chrisparadise579 wrote: »Hey awesome job working out so much! I love t25, but 2 in a day? thats crazy haha. There are a bunch of things that could be causing your plateau so ill try to help here but it will be easier over private message. 1 and the most likely is what is called metabolic damage, you are working out ALOT and your calories arent low but not very high for that much activity, to fix that just add in 100 calories and watch what happens. 2nd you could be not getting sufficient protein so we could bump that up a bit to get things moving, 3rd you could be overtrained which can be fixed easily with a rest week.
As for your stomach question that happens to everyone so dont worry about it! it depends on the foods and the fiber contents but depending on the time of day and the food I eat my stomach gets bigger too.
Either way keep going strong sounds like youve been doing great!
LOL - Yer funny. "metabolic damage" ... Try "metabolic broscience", bro
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dude metabolic damage is 100% actual science. check the studies0
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christinev297 wrote: »
That is all bull honkey. Haven't you been on the forums for a while? You should know this already.
Please, tell me more about this "metabolic damage" and how I can repair such.
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Chrisparadise579 wrote: »They both stated and cited example of having to reverse diet out of a contest prep diet. Which is for most people a regular weight loss diet. for example one of his clients had to reverse diet even when cutting at 700g of carbs. The main point of reverse dieting is increasing your metabolism so that you can cut at a higher healthier calorie level. for instance above if you are not losing weight at 1500 calories after a sustained year long diet it would be best to reverse diet so that you have somewhere to cut from again
Yes, Dr. Norton is clear that you will also gain weight on a reverse diet, not lose, but the idea is that you will close the thermal gap with minimal weight gain vs a refeed at a higher level. As the gap closes you will increase your metabolic capacity at a higher weight but it will be lower than it would be if you refeed by coming off your diet to a normal caloric intake without a slow climb back.
This link is part of a series he has done and worth a look https://youtube.com/watch?v=b5C3uqA1yRI0 -
ive seen all the video logs and love them! and I know the point of a reverse diet isnt to lose, but it is very common for weight loss to happen.0
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Just a note on the abs question, ever heard the saying "abs are made in the kitchen"?
It's true, the more fat you lose the more visible your abs will become.
Abs are muscles that we use everyday, they sit under your tummy fat. Imagine a brick wall with a layer of foam sheeting laying over it, the thinner the foam layer (fat) the more visible the shape of the brick (abs) will become.
In short, training abs won't get you a visible six-pack, it will increase your core strength. Those ab muscles will only be visible when there is less fat covering them.
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