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gbargsley
gbargsley Posts: 55
edited November 10 in Health and Weight Loss
I have been "trapped" at my current weight for 4 weeks now. My exercise routine is more intense than ever and my meal plan is pretty consistent with what it has been for the last year. I have lost 100 pounds since last February when I started my journey.

Current Exercise Plan:
- 4 days a week of cardio (treadmill for 60 minutes, I am on a cardio program for 12 weeks so my times in my different zones vary each workout. My HRM says I am burning an average of 800 calories per 60 minutes, sometimes more, sometimes a little less)
- 2 days a week I am working with a personal trainer and those workouts tend to be interval training sessions and strength training

Current Meal Plan:
I am eating around 2000 calories a day. On cardio days I tend to eat more carbs like wheat bread and cereal. On non cardio days I try to keep the carbs low. I always get a lot of protein and sometimes that comes in the form of protein shakes.

Current Stats:
35 year old male. 6'4 currently at 390.


I am really interested to see what others might be doing with their meal/exercise routines to see consistent weight loss. During last year I would lose 2-4 pounds a week on average. Now I am just a little baffled by what I feel is more exercise and less results.

Any info or advise would be greatly appreciated..

Thanks
gb

Replies

  • steverdb
    steverdb Posts: 2
    Hi GB,

    There are numerous reasons why we don't lose weight at times and it is unique for all of us. I know the mantra is caloric intake vs output but I have also found that there are other variables at play that can help and hinder weight loss. I have been in the gyms for 30 years and have been a boxer and coach for decades as well. I have helped more athletes cut weight than I can remember. I have also met many people who experience what you are experiencing. For me and other metabolic rates/body types similar to mine, I have discovered that low carbing increases my metabolism and ensures that I lose the weight I want without sacrificing muscle. I started a week or so ago at a little over 260lbs. This morning I was 244.5. Sure a lot of the loss is water at the moment but from my experience with low carbing, I will carry on right down to looking and feeling good - of course, as long as I maintain feeding my body what IT needs. Low carbing is hard at the beginning, most especially because I love carbs but there can be no debate about its effectiveness. It works for EVERY SINGLE person who utilizes it, especially hard losers. I go to the point of watching my ketone levels, meaning I low carb to the point of ketosis lipolysis = my body (liver) produces ketones which use stored fat as energy (in short). I know I am in ketosis because I purchase keto strips from the pharmacy and pee on them. When they start to show pink and purple I know that my liver is producing fat eating ketones and seeing the proof is in part motivating. In order to get effectively into carb depletion I low carb for two weeks straight, then deplete from Sunday to Friday night and then add carbs Friday night through to Saturday night. Sunday morning it's right back to carb depletion. As time passes and my weight gets down to appropriates levels which for me is around 215-220lb as I am fairly muscular, I start to add more good carbs into my diet such as fruit, starchy veggies, oatmeal, brown rice - the odd treat etc. I can do this only ONCE I have restored my metabolic/digestive condition ie efficiency to burn calories, hormone levels etc. This can take 3-4 months of disciplined dieting. The discipline that I must maintain is in the overall quantity and quality of what I eat. If I maintain that, I maintain a good weight. If I stop watching my intake (ie on here etc) I start to become a carb and overall food addict and my weight increases.

    In a nutshell, I have experienced that some people who retain fat more easily than others and have a hard time losing it, benefit from very low carbing.

    Cheers and all the best.

    Steve
  • gbargsley
    gbargsley Posts: 55
    That is great information. I might try low carbing. I did notice last year when I started some of my bigger weightloss weeks was when I had lower carb counts. However, I worry about the negative impacts to my body. So I might get some of the liver test strips you talk about.

    Thanks
  • steverdb
    steverdb Posts: 2
    No probs.....don't believe the negative articles or comments that you might run into. I heard them all years ago too and after much research and experience with low carbing all of them were misinformed. Many people are inexperienced with low carbing and/or have no need for it due to their metabolism/body make-up etc. It is not bad for your health at all and science is even proving that in many cases in can be good for your health. Often Ketosis lypolysis is confused with ketoacidosis. They are two very different things ketoacidosis being life-threatening and unrelated to the other. Keys are to eat healthy, lower cholesterol proteins and healthy fats. I eat a lot of egg whites omelets with some cheddar cheese, lean chicken, lots of broccoli, flax and fish oils etc etc One of the other concerns is IF one tries to low carb just to lose the weight and they have no long term plan. Some people have experienced a rapid return of the weight if they return to their old eating habits. All I can say to that is it's true and its because low carbs revs your metabolism and makes it a calorie burning machine. If you go back to the crap then all that reverses and you end up with the same result as before which often feels worse when compared to how good you felt. Low carbing is the start, JUST ENOUGH carbs is the goal for the long haul. My experience with low carbing is that you will feel a little rough as your body adjust which subsides in about two weeks. After that you will feel and watch you body recompose.

    If I can offer any guidance feel free to ask.

    All the best,

    Steve
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