Plateau... How to get off of it?
finalnull
Posts: 20 Member
Hi! I'm doing a loose belt fat in 30 days workout and a Spartan workout but I seem to have hit a snag. With all the effort I'm putting in, the results have stopped. Thoughts, suggestions?
2
Replies
-
Stephanie, need more input! How long is this effort? Your height, weight, goal, are you male or female? How long have been stuck?1
-
It's hard to say since you just started logging the past two days. Log everything as accurately as possible (use a food scale to weigh everything if need be), and have some patience (if you started both of these workouts recently you're likely retaining water).1
-
Been doing the workouts just over a month. I'm male. 6'4". 221lbs. Is there a way I can post my profile info here? Didn't see it... But I just updated a ton of stuff so if you check it out it should be public. If not I'll post any other answers you need.
Thanks!0 -
How much weight have you lost thus far?1
-
The food intake is a bigger predictor of success. But I'm also wondering how much you've lost so far, as well as how long you've been stalled. Sometimes we get great initial results, and when that slows it feels like it's no longer working, when in reality, it might be time to adjust expectations.1
-
Lost 18lbs in about a month. Just started bike riding again hoping that would help out.0
-
Lost 18lbs in about a month. Just started bike riding again hoping that would help out.Been doing the workouts just over a month. I'm male. 6'4". 221lbs. Is there a way I can post my profile info here? Didn't see it... But I just updated a ton of stuff so if you check it out it should be public. If not I'll post any other answers you need.
Thanks!
theres no info on your profile? not sure what you think you have updated?
18lbs in one month is a massive amount when you don't really have that much to lose. how long since you lost any weight?5 -
Hey - I hit a plateau that lasted about 3 weeks. I didn't change anything up though and left my calorie and workout routine the same. My reasoning was that the weight I lost by the method that got me there wouldn't fail me and the plateau came and went. Belly fat is always the last to go! Keep at it you're doing great bud2
-
TavistockToad wrote: »Lost 18lbs in about a month. Just started bike riding again hoping that would help out.Been doing the workouts just over a month. I'm male. 6'4". 221lbs. Is there a way I can post my profile info here? Didn't see it... But I just updated a ton of stuff so if you check it out it should be public. If not I'll post any other answers you need.
Thanks!
theres no info on your profile? not sure what you think you have updated?
18lbs in one month is a massive amount when you don't really have that much to lose. how long since you lost any weight?
I was 240 about a month ago. Now as of today I'm 220 trying to get to 200. I updated the profile but I don't think anyone can see it unless you friend me.0 -
TavistockToad wrote: »Lost 18lbs in about a month. Just started bike riding again hoping that would help out.Been doing the workouts just over a month. I'm male. 6'4". 221lbs. Is there a way I can post my profile info here? Didn't see it... But I just updated a ton of stuff so if you check it out it should be public. If not I'll post any other answers you need.
Thanks!
theres no info on your profile? not sure what you think you have updated?
18lbs in one month is a massive amount when you don't really have that much to lose. how long since you lost any weight?
I was 240 about a month ago. Now as of today I'm 220 trying to get to 200. I updated the profile but I don't think anyone can see it unless you friend me.
you should be aiming to lose 0.5lb to 1lb per week to avoid losing more muscle.
not sure why you think you're in a plateau if you have lost nearly 20lbs in a month?2 -
Hey brother how are you?
A few things I can think of might be halting your progress.
1. Too much weight lost too quickly. Your body is trying to preserve it's normal baseline and because you have lost too much too quick your cortisol levels are raised. This halts weight-loss (fat loss) and can actually lead to muscle wastage and weight gain (from fat). My advice is ditch the diet and eat normal for a week or two (a little weight gain is actually good here) help your body reset the baseline, lower your cortisol levels and have another crack at the diet. Just try to slow the weight loss down. Slow and steady is the key to permanent fat loss and body recoup.
2. You are training too hard and not giving yourself adequate time for recovery. Again the cortisol issue... If your CNS (central nervous system) is taxed too much ie. training too hard or too little recovery time, cortisol skyrockets. Also if training especially hard, fast glycogen replacement (I use a tablespoon of dextrose) and fast protein uptake afterwards will significantly lower cortisol quite quickly.
3. Sleep sleep sleep. 8 hours is OK but after serious weightlifting sessions 9-10 hours is great. A rough guide to check is to take your heart rate upon rising. 60 and below is perfect. But anything above 65-70 would indicate not enough sleep. (Pre-existing conditions and your level of fitness must also be considered here). Good sleep also lowers carb and sugar cravings substantially.
4. Hydration.
I had the same issues mate. Went from 152kg to 130kg in 8 weeks then stalled out completely. Turns out it was the first point I mentioned. Took quite a bit of research to actually find the answer but eventually I stumbled across that.
Hope this helps mate. Congrats on the fantastic progress too. Keep it up!3 -
TavistockToad wrote: »TavistockToad wrote: »Lost 18lbs in about a month. Just started bike riding again hoping that would help out.Been doing the workouts just over a month. I'm male. 6'4". 221lbs. Is there a way I can post my profile info here? Didn't see it... But I just updated a ton of stuff so if you check it out it should be public. If not I'll post any other answers you need.
Thanks!
theres no info on your profile? not sure what you think you have updated?
18lbs in one month is a massive amount when you don't really have that much to lose. how long since you lost any weight?
I was 240 about a month ago. Now as of today I'm 220 trying to get to 200. I updated the profile but I don't think anyone can see it unless you friend me.
you should be aiming to lose 0.5lb to 1lb per week to avoid losing more muscle.
not sure why you think you're in a plateau if you have lost nearly 20lbs in a month?
Because I haven't lost much but 1 or two lbs in about a week or so. I dropped to 225 and miss have stood still around there for a while.3 -
Metalman224 wrote: »Hey brother how are you?
A few things I can think of might be halting your progress.
1. Too much weight lost too quickly. Your body is trying to preserve it's normal baseline and because you have lost too much too quick your cortisol levels are raised. This halts weight-loss (fat loss) and can actually lead to muscle wastage and weight gain (from fat). My advice is ditch the diet and eat normal for a week or two (a little weight gain is actually good here) help your body reset the baseline, lower your cortisol levels and have another crack at the diet. Just try to slow the weight loss down. Slow and steady is the key to permanent fat loss and body recoup.
2. You are training too hard and not giving yourself adequate time for recovery. Again the cortisol issue... If your CNS (central nervous system) is taxed too much ie. training too hard or too little recovery time, cortisol skyrockets. Also if training especially hard, fast glycogen replacement (I use a tablespoon of dextrose) and fast protein uptake afterwards will significantly lower cortisol quite quickly.
3. Sleep sleep sleep. 8 hours is OK but after serious weightlifting sessions 9-10 hours is great. A rough guide to check is to take your heart rate upon rising. 60 and below is perfect. But anything above 65-70 would indicate not enough sleep. (Pre-existing conditions and your level of fitness must also be considered here). Good sleep also lowers carb and sugar cravings substantially.
4. Hydration.
I had the same issues mate. Went from 152kg to 130kg in 8 weeks then stalled out completely. Turns out it was the first point I mentioned. Took quite a bit of research to actually find the answer but eventually I stumbled across that.
Hope this helps mate. Congrats on the fantastic progress too. Keep it up!
Awesome! I will be looking into all of this. I know I'm not doing everything I should be.. Wish you could just see my entire profile to get a better idea. But, given my job and the workouts I figured there had to be something else that was preventing further weight loss /muscle gain.
Again, thank you. this is some killer info!
2 -
Why do you need to drop it like it's hot. 6'4" 220 is right on the money in my humble opinion. Work on your muscle mass. There's the brain weight vs. the dream weight. Maybe your bone structure will like 220 @ 6'4". I would.3
-
Why do you need to drop it like it's hot. 6'4" 220 is right on the money in my humble opinion. Work on your muscle mass. There's the brain weight vs. the dream weight. Maybe your bone structure will like 220 @ 6'4". I would.
I tried to post a picture, it won't let me. But anyway, I'm not trying to do it fast.. Im just being me. I was looking at bmi and a few other stats to measure by.0 -
TavistockToad wrote: »TavistockToad wrote: »Lost 18lbs in about a month. Just started bike riding again hoping that would help out.Been doing the workouts just over a month. I'm male. 6'4". 221lbs. Is there a way I can post my profile info here? Didn't see it... But I just updated a ton of stuff so if you check it out it should be public. If not I'll post any other answers you need.
Thanks!
theres no info on your profile? not sure what you think you have updated?
18lbs in one month is a massive amount when you don't really have that much to lose. how long since you lost any weight?
I was 240 about a month ago. Now as of today I'm 220 trying to get to 200. I updated the profile but I don't think anyone can see it unless you friend me.
you should be aiming to lose 0.5lb to 1lb per week to avoid losing more muscle.
not sure why you think you're in a plateau if you have lost nearly 20lbs in a month?
Because I haven't lost much but 1 or two lbs in about a week or so. I dropped to 225 and miss have stood still around there for a while.
A plateau is usually described as 6-8+ weeks without a loss while making no changes to your routine. Losing 1-2 pounds in a week or so is a fast rate of loss and you're just being impatient.5 -
Why do you need to drop it like it's hot. 6'4" 220 is right on the money in my humble opinion. Work on your muscle mass. There's the brain weight vs. the dream weight. Maybe your bone structure will like 220 @ 6'4". I would.
I tried to post a picture, it won't let me. But anyway, I'm not trying to do it fast.. Im just being me. I was looking at bmi and a few other stats to measure by.
You don't think 18lbs in a month is fast? :huh:4 -
TavistockToad wrote: »TavistockToad wrote: »Lost 18lbs in about a month. Just started bike riding again hoping that would help out.Been doing the workouts just over a month. I'm male. 6'4". 221lbs. Is there a way I can post my profile info here? Didn't see it... But I just updated a ton of stuff so if you check it out it should be public. If not I'll post any other answers you need.
Thanks!
theres no info on your profile? not sure what you think you have updated?
18lbs in one month is a massive amount when you don't really have that much to lose. how long since you lost any weight?
I was 240 about a month ago. Now as of today I'm 220 trying to get to 200. I updated the profile but I don't think anyone can see it unless you friend me.
you should be aiming to lose 0.5lb to 1lb per week to avoid losing more muscle.
not sure why you think you're in a plateau if you have lost nearly 20lbs in a month?
Because I haven't lost much but 1 or two lbs in about a week or so. I dropped to 225 and miss have stood still around there for a while.
But you don't want to lose more than a pound a week, unless you want to lose muscle?5 -
diannethegeek wrote: »TavistockToad wrote: »TavistockToad wrote: »Lost 18lbs in about a month. Just started bike riding again hoping that would help out.Been doing the workouts just over a month. I'm male. 6'4". 221lbs. Is there a way I can post my profile info here? Didn't see it... But I just updated a ton of stuff so if you check it out it should be public. If not I'll post any other answers you need.
Thanks!
theres no info on your profile? not sure what you think you have updated?
18lbs in one month is a massive amount when you don't really have that much to lose. how long since you lost any weight?
I was 240 about a month ago. Now as of today I'm 220 trying to get to 200. I updated the profile but I don't think anyone can see it unless you friend me.
you should be aiming to lose 0.5lb to 1lb per week to avoid losing more muscle.
not sure why you think you're in a plateau if you have lost nearly 20lbs in a month?
Because I haven't lost much but 1 or two lbs in about a week or so. I dropped to 225 and miss have stood still around there for a while.
A plateau is usually described as 6-8+ weeks without a loss while making no changes to your routine. Losing 1-2 pounds in a week or so is a fast rate of loss and you're just being impatient.
Oh wow.. Ok. Had no idea.1 -
TavistockToad wrote: »Why do you need to drop it like it's hot. 6'4" 220 is right on the money in my humble opinion. Work on your muscle mass. There's the brain weight vs. the dream weight. Maybe your bone structure will like 220 @ 6'4". I would.
I tried to post a picture, it won't let me. But anyway, I'm not trying to do it fast.. Im just being me. I was looking at bmi and a few other stats to measure by.
You don't think 18lbs in a month is fast? :huh:
No, I've done more in the past but I guess at my age it slows down.0 -
TavistockToad wrote: »TavistockToad wrote: »TavistockToad wrote: »Lost 18lbs in about a month. Just started bike riding again hoping that would help out.Been doing the workouts just over a month. I'm male. 6'4". 221lbs. Is there a way I can post my profile info here? Didn't see it... But I just updated a ton of stuff so if you check it out it should be public. If not I'll post any other answers you need.
Thanks!
theres no info on your profile? not sure what you think you have updated?
18lbs in one month is a massive amount when you don't really have that much to lose. how long since you lost any weight?
I was 240 about a month ago. Now as of today I'm 220 trying to get to 200. I updated the profile but I don't think anyone can see it unless you friend me.
you should be aiming to lose 0.5lb to 1lb per week to avoid losing more muscle.
not sure why you think you're in a plateau if you have lost nearly 20lbs in a month?
Because I haven't lost much but 1 or two lbs in about a week or so. I dropped to 225 and miss have stood still around there for a while.
But you don't want to lose more than a pound a week, unless you want to lose muscle?
No i want to cut just a bit. Not a ton but just a bit.0 -
TavistockToad wrote: »Why do you need to drop it like it's hot. 6'4" 220 is right on the money in my humble opinion. Work on your muscle mass. There's the brain weight vs. the dream weight. Maybe your bone structure will like 220 @ 6'4". I would.
I tried to post a picture, it won't let me. But anyway, I'm not trying to do it fast.. Im just being me. I was looking at bmi and a few other stats to measure by.
You don't think 18lbs in a month is fast? :huh:
No, I've done more in the past but I guess at my age it slows down.
Are you deliberately ignoring the fact that when you lose that much weight you lose muscle, or....?3 -
TavistockToad wrote: »TavistockToad wrote: »Why do you need to drop it like it's hot. 6'4" 220 is right on the money in my humble opinion. Work on your muscle mass. There's the brain weight vs. the dream weight. Maybe your bone structure will like 220 @ 6'4". I would.
I tried to post a picture, it won't let me. But anyway, I'm not trying to do it fast.. Im just being me. I was looking at bmi and a few other stats to measure by.
You don't think 18lbs in a month is fast? :huh:
No, I've done more in the past but I guess at my age it slows down.
Are you deliberately ignoring the fact that when you lose that much weight you lose muscle, or....?
Just a question, might some men actually want to lose muscle, as to literally just weigh less? For example, might the OP want to weigh 200lbs and be 18% body fat, rather than 200lbs and 10% body, because 18% is easier to maintain? Just a thought, could totally be wrong.1 -
TavistockToad wrote: »TavistockToad wrote: »Why do you need to drop it like it's hot. 6'4" 220 is right on the money in my humble opinion. Work on your muscle mass. There's the brain weight vs. the dream weight. Maybe your bone structure will like 220 @ 6'4". I would.
I tried to post a picture, it won't let me. But anyway, I'm not trying to do it fast.. Im just being me. I was looking at bmi and a few other stats to measure by.
You don't think 18lbs in a month is fast? :huh:
No, I've done more in the past but I guess at my age it slows down.
Are you deliberately ignoring the fact that when you lose that much weight you lose muscle, or....?
Haha Omg ok... Let me just fill something in so this doesn't go haywire. I'm a single dad trying to get in better shape... A month ago I was eating burgers and ribs for most meals. This healthy stuff is very new. So no... I had no idea on losing muscle but, I do have a very physical job that keeps my strength up. With that said, I'm learning on here tons of stuff with every message. So I do thank you but, please don't assume I know something. I probably don't. Haha!2 -
Leslierussell4134 wrote: »TavistockToad wrote: »TavistockToad wrote: »Why do you need to drop it like it's hot. 6'4" 220 is right on the money in my humble opinion. Work on your muscle mass. There's the brain weight vs. the dream weight. Maybe your bone structure will like 220 @ 6'4". I would.
I tried to post a picture, it won't let me. But anyway, I'm not trying to do it fast.. Im just being me. I was looking at bmi and a few other stats to measure by.
You don't think 18lbs in a month is fast? :huh:
No, I've done more in the past but I guess at my age it slows down.
Are you deliberately ignoring the fact that when you lose that much weight you lose muscle, or....?
Just a question, might some men actually want to lose muscle, as to literally just weigh less? For example, might the OP want to weigh 200lbs and be 18% body fat, rather than 200lbs and 10% body, because 18% is easier to maintain? Just a thought, could totally be wrong.
Not totally wrong at all. As in my last reply, I just don't know this is very new to me. I've looked up some basic info like the protein powder, creatine I use and how to make the most of it to keep my muscle lean for my job. But, the muscle strength I have pretty good, I am trying to get rid of the belly I had. I've got that down quite a bit. Now I just want to have a bit more definition. My arms are ok for me. I'd like some weight off my abdomin and just some more definition.
Thank you all for your feedback and kindness.
0 -
Tell me what you need to friend me or look at my entire profile so you can see all the numbers.0
-
What people are getting at is, when we lose weight, it is always some combination of fat and lean muscle mass. When you lose at the rate you have been, you burn more muscle mass in proportion to fat. Protein and strength training are normally helpful to preserve lean muscle mass, but at the rate you've been going, you're still losing an undesirable amount. It doesn't matter if you *feel* strong... lean muscle mass comes from other places too. Like your heart
Slow down.
To put it in perspective, 4 lbs+/week is an appropriate rate of loss for a 400 lb man.2 -
Leslierussell4134 wrote: »TavistockToad wrote: »TavistockToad wrote: »Why do you need to drop it like it's hot. 6'4" 220 is right on the money in my humble opinion. Work on your muscle mass. There's the brain weight vs. the dream weight. Maybe your bone structure will like 220 @ 6'4". I would.
I tried to post a picture, it won't let me. But anyway, I'm not trying to do it fast.. Im just being me. I was looking at bmi and a few other stats to measure by.
You don't think 18lbs in a month is fast? :huh:
No, I've done more in the past but I guess at my age it slows down.
Are you deliberately ignoring the fact that when you lose that much weight you lose muscle, or....?
Just a question, might some men actually want to lose muscle, as to literally just weigh less? For example, might the OP want to weigh 200lbs and be 18% body fat, rather than 200lbs and 10% body, because 18% is easier to maintain? Just a thought, could totally be wrong.
even at that if you lose muscle mass you end up getting that skinny fat look, so if you lose more mass than fat you are going to have a higher fat ratio to muscle even if you weigh less. no one wants to lose muscle as its very hard to build back up. if you want to weigh less you try and lose fat and preserve muscle. not the other way around1 -
Hmm... Ok. I lift very heavy things for 5 hours straight a day. So that's physically why I haven't lost the strength but the heart thing makes sense. So I'll check back into my diet and see if i can come up with something to help the goal..
Thank your all again for your help!
Paul0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions