Training hard but stalling out :( HELP! *w/ pic*
Cheri_Moves
Posts: 625 Member
It's taken me a lot of nerve to post this, but I would really like some honest, knowledgeable feedback and help if possible.
14 months ago, I started my new, healthy lifestyle. For the first 8-9 months, it was just about shedding the pounds, which I successfully did, about 50 pounds. but then in February, I started training for a triathlon and running races. I was only eating 1200 cals a day, so I started slowly increasing which has brought me to the past 2 months. I now eat roughly 2K a day.
I've been seeing a nutritionist once a week for the past month, and the only things she has told me to change is add tuna, flax and eat plenty of fruit. She agreed with my daily intake, but said to eat more (and more carbs) on long training days
~Im 5'7", 155, 24.5% BF
~I eat about 80-90% "clean"
~I train 6 days a week; HIIT for running (hills and speed) 1x/ wk, HIT for strength (crossfit style) 2x wk, endurance runs 1-2x/ wk, swimming 1-2x/ wk, cycling 1-2x/ wk. These are aproximate as I get board and have to switch things up frequently. I have been doing these things (besides NROLFW which I did march-June) since February.
~I like muscle and want to have plenty of LBM. I train hard and try to get at least 130 grams of protein each day. Some days I don't, but on lifting days I really push it.
My issue is this:
I can not seem to loose any more weight. I have had a body composition done, it said @ 154 I was 24% body fat. I want to be 145-150 which seems unattainable. I also desperately want to shed fat from my mid section. It is where I am storing the FAT!
If you can offer KNOWLEDGEABLE advice, please do so... I really want to figure out why I cant loose.
This is the most recent pic of me... that i am brave enough to post :blushing:
Thank you!
14 months ago, I started my new, healthy lifestyle. For the first 8-9 months, it was just about shedding the pounds, which I successfully did, about 50 pounds. but then in February, I started training for a triathlon and running races. I was only eating 1200 cals a day, so I started slowly increasing which has brought me to the past 2 months. I now eat roughly 2K a day.
I've been seeing a nutritionist once a week for the past month, and the only things she has told me to change is add tuna, flax and eat plenty of fruit. She agreed with my daily intake, but said to eat more (and more carbs) on long training days
~Im 5'7", 155, 24.5% BF
~I eat about 80-90% "clean"
~I train 6 days a week; HIIT for running (hills and speed) 1x/ wk, HIT for strength (crossfit style) 2x wk, endurance runs 1-2x/ wk, swimming 1-2x/ wk, cycling 1-2x/ wk. These are aproximate as I get board and have to switch things up frequently. I have been doing these things (besides NROLFW which I did march-June) since February.
~I like muscle and want to have plenty of LBM. I train hard and try to get at least 130 grams of protein each day. Some days I don't, but on lifting days I really push it.
My issue is this:
I can not seem to loose any more weight. I have had a body composition done, it said @ 154 I was 24% body fat. I want to be 145-150 which seems unattainable. I also desperately want to shed fat from my mid section. It is where I am storing the FAT!
If you can offer KNOWLEDGEABLE advice, please do so... I really want to figure out why I cant loose.
This is the most recent pic of me... that i am brave enough to post :blushing:
Thank you!
0
Replies
-
Well, I am not a trainer or anything special but I think you are doing great by the picture you posted. I would say that you need to change up your routine, do something that the body is not used to, it will get the body to work harder and help shed weight. Weight training burns more calories than cardio if you spend no more than 15-30 seconds between sets/machines. Eating a little less will also give you a little more chance to lose weight seeing as most women on here seem to be aiming for 1200 net calories. If your net calories is 2k then that could be why as well.0
-
Sounds like you have hit the plateau. You have to switch up your diet and excersise. Your body has gotten used to the same stuff and therefore you have to change it. Change the times you usaly eat around, times you excersise, the actual excersise... stuff like that. Get your body confused and you can shed more weight. Lots of people hit a plateau and stop and give up.
You don't have to be that person! I have hit many plateaus and now I am off to square one again. Don't go into your old eating habits but just sorta switch it up. Good luck!0 -
I am in the same boat as you. I'd like to lose another 2-5lbs, but really I just want the fat around my belly to be gone.
My trainer told me that I need to cut out the long, endurance running, and just focus on lifting.
Try cutting the cardio, and focus more on the weights and see if that changes anything.0 -
Sounds like you have hit the plateau. You have to switch up your diet and excersise. Your body has gotten used to the same stuff and therefore you have to change it. Change the times you usaly eat around, times you excersise, the actual excersise... stuff like that. Get your body confused and you can shed more weight. Lots of people hit a plateau and stop and give up.
You don't have to be that person! I have hit many plateaus and now I am off to square one again. Don't go into your old eating habits but just sorta switch it up. Good luck!
yup0 -
I asked my trainer the same thing and she said that my intensity level was TOO HIGH.. that trying longer and slower pace workouts should keep me in the weight loss bracket again.. but i crave the high intensity. That has been a few months back now and i never did make the switch.. to me an hour of moderate pace seemed like a waste of an hour. Maybe i will try again though.. mu pics are almost identical to your shape (but at 5'0) and have the same trouble getting the belly off. that and the backs of my arms are virtually the ONLY fat i have left..
Not expert advice but add me and we could work through this together. I see a trainer and have body comps done every 30 days now that i am 10lbs away from my goal of 125
hope that helped..??0 -
Based on your exercise, I would have you eat around 1850 calories a day for fat loss. Also, I would concentrate more on heavy weight training as opposed to cardio. This will help increase fat loss. You should aim for 6-8 reps when lifting. You could also try for 30 days reducing your carbs to 30% of your calories and do 30% fats and 40% carbs. If you do that and something like NROLFW, then it should give you fat loss. When you start adding a lot of cardio, it's harder.0
-
Perhaps too much running - stressful- high cortisol levels shows as belly fat. Agree with the 2 posters directly above me.0
-
I'm seeing a trainer too...
Shes also a crossfitter, so our workout are High Intensity Strength training... She is a triathlete and has given me my workout routine pretty much.
I have changed things around quite a bit, but for triathlon training I really have to focus on running, biking and swimming mostly, and cant cut them out until the season is over.
I have done A LOT of research, (i always want to know everything) but even so, the fat wont go away! I am hoping to hear something I havent tried yet
And thank you everyone for taking the time to respond!!!0 -
Based on your exercise, I would have you eat around 1850 calories a day for fat loss. Also, I would concentrate more on heavy weight training as opposed to cardio. This will help increase fat loss. You should aim for 6-8 reps when lifting. You could also try for 30 days reducing your carbs to 30% of your calories and do 30% fats and 40% carbs. If you do that and something like NROLFW, then it should give you fat loss. When you start adding a lot of cardio, it's harder.
Im at a 40/30/30 macros ratio right now and have been for some time. I did new rules for 3 months, my trainer suggested to me to stop it for a while to 1) change up my routine because of my stall 2) to focus on tri training This is why I am doing HIT strength right now.
I could lower my cals again, but my net would be low... My HRM often reads a 500-700 cal per day burn, and higher on endurance run days.0 -
Do you use a HRM or something to know how many calories you're burning in all your activities? I have a HRM and I eat 2k or more some days and I don't think I'm doing anywhere close to what you're doing.It's taken me a lot of nerve to post this, but I would really like some honest, knowledgeable feedback and help if possible.
14 months ago, I started my new, healthy lifestyle. For the first 8-9 months, it was just about shedding the pounds, which I successfully did, about 50 pounds. but then in February, I started training for a triathlon and running races. I was only eating 1200 cals a day, so I started slowly increasing which has brought me to the past 2 months. I now eat roughly 2K a day.
I've been seeing a nutritionist once a week for the past month, and the only things she has told me to change is add tuna, flax and eat plenty of fruit. She agreed with my daily intake, but said to eat more (and more carbs) on long training days
~Im 5'7", 155, 24.5% BF
~I eat about 80-90% "clean"
~I train 6 days a week; HIIT for running (hills and speed) 1x/ wk, HIT for strength (crossfit style) 2x wk, endurance runs 1-2x/ wk, swimming 1-2x/ wk, cycling 1-2x/ wk. These are aproximate as I get board and have to switch things up frequently. I have been doing these things (besides NROLFW which I did march-June) since February.
~I like muscle and want to have plenty of LBM. I train hard and try to get at least 130 grams of protein each day. Some days I don't, but on lifting days I really push it.
My issue is this:
I can not seem to loose any more weight. I have had a body composition done, it said @ 154 I was 24% body fat. I want to be 145-150 which seems unattainable. I also desperately want to shed fat from my mid section. It is where I am storing the FAT!
If you can offer KNOWLEDGEABLE advice, please do so... I really want to figure out why I cant loose.
This is the most recent pic of me... that i am brave enough to post :blushing:
Thank you!0 -
Do you use a HRM or something to know how many calories you're burning in all your activities? I have a HRM and I eat 2k or more some days and I don't think I'm doing anywhere close to what you're doing.It's taken me a lot of nerve to post this, but I would really like some honest, knowledgeable feedback and help if possible.
14 months ago, I started my new, healthy lifestyle. For the first 8-9 months, it was just about shedding the pounds, which I successfully did, about 50 pounds. but then in February, I started training for a triathlon and running races. I was only eating 1200 cals a day, so I started slowly increasing which has brought me to the past 2 months. I now eat roughly 2K a day.
I've been seeing a nutritionist once a week for the past month, and the only things she has told me to change is add tuna, flax and eat plenty of fruit. She agreed with my daily intake, but said to eat more (and more carbs) on long training days
~Im 5'7", 155, 24.5% BF
~I eat about 80-90% "clean"
~I train 6 days a week; HIIT for running (hills and speed) 1x/ wk, HIT for strength (crossfit style) 2x wk, endurance runs 1-2x/ wk, swimming 1-2x/ wk, cycling 1-2x/ wk. These are aproximate as I get board and have to switch things up frequently. I have been doing these things (besides NROLFW which I did march-June) since February.
~I like muscle and want to have plenty of LBM. I train hard and try to get at least 130 grams of protein each day. Some days I don't, but on lifting days I really push it.
My issue is this:
I can not seem to loose any more weight. I have had a body composition done, it said @ 154 I was 24% body fat. I want to be 145-150 which seems unattainable. I also desperately want to shed fat from my mid section. It is where I am storing the FAT!
If you can offer KNOWLEDGEABLE advice, please do so... I really want to figure out why I cant loose.
This is the most recent pic of me... that i am brave enough to post :blushing:
Thank you!
One more thing...
My trainer has out right told me she doesn't think I'm eating enough... But my nutritionist (who knows my goals, my intake and my training level) has me at 2K, so I'm confused, but this whole TOPIC is confusing, which is why diet/exercise/food companies make MILLIONS of $$$!!!0 -
you might want to continue eating the same and step down on your workouts a notch.I used to go nuts burning 900 cals a day and eat around 1700-1900.now i only burn 300-400 eating my same 1700-1900 im losing 1 pound a week now.i realized im affected by the cortisol levels a lot.0
-
I now eat roughly 2K a day.
I can not seem to loose any more weight.
The hard truth. You haven't stalled. Your eating maintenance calories. If you want to drop more weight you have to reduce your intake to be at a deficit. If you're doing that much cardio and doing regular strength training your metabolism is probably just fine. Keep exercising the same and drop off 100-200 calories a day. We're talking about skipping a snack. Nothing drastic. If that doesn't work after a couple weeks then drop another 200 and see what happens.
For the most part this is simple math. Calories in - calories burned = your weight change. If I eat 2470 calories a day (I'm 6'2") I'm "stalled" too. If I cut out 300 -500 calories a day I'll start losing weight. It's not a mystery. Just accept that this is your body's level or required intake and work with it. You're probably at a high enough fitness level that you're not going to get any more noob muscle gains along with fat loss. Pick one mode or the other. You either want to lose fat or gain muscle. Keeping your protein intake high will help you preserve muscle mass while you cut fat (Your 40/30/30 sounds good) but you can't do both at once.0 -
Okay i am going to do a little more research on the cortisol levels topic and get back to you on message k? Also have you heard of carb cycling? The theory is that you rev up your metabolism to burn a lot then cut carbs, its a one day high one day low cycle.. thinking i will resrch that as well.
Also i agree with the OP's change is good and a rest week is even better. I ALWAYS lose 2+ lbs after a rest week..0 -
Your trainer is probably on the right track. My unprofessional guess is that you're not eating enough. Check out the Eat More to Weigh Less group.0
-
I now eat roughly 2K a day.
I can not seem to loose any more weight.
The hard truth. You haven't stalled. Your eating maintenance calories. If you want to drop more weight you have to reduce your intake to be at a deficit. If you're doing that much cardio and doing regular strength training your metabolism is probably just fine. Keep exercising the same and drop off 100-200 calories a day. We're talking about skipping a snack. Nothing drastic. If that doesn't work after a couple weeks then drop another 200 and see what happens.
For the most part this is simple math. Calories in - calories burned = your weight change. If I eat 2470 calories a day (I'm 6'2") I'm "stalled" too. If I cut out 300 -500 calories a day I'll start losing weight. It's not a mystery. Just accept that this is your body's level or required intake and work with it. You're probably at a high enough fitness level that you're not going to get any more noob muscle gains along with fat loss. Pick one mode or the other. You either want to lose fat or gain muscle. Keeping your protein intake high will help you preserve muscle mass while you cut fat (Your 40/30/30 sounds good) but you can't do both at once.
I very much appreciate and value your opinion, although I have done multiple 24 hour tests of my TDEE burns, calculated them with every calculator out there as well as worked with my nutritionist on this and I burn 2400-3000/day depending on activity level, of course. I am set at 2000 as a moderate deficit. Don't get me wrong, you could be correct... but this is what I am getting from all my research as testing.0 -
And, I am unfortunately aware of the cortisol issue. Maybe that's the problem but i cant do anything about it until my training is done for the season.0
-
^^^^^^^^Sounds like you have hit the plateau. You have to switch up your diet and excersise. Your body has gotten used to the same stuff and therefore you have to change it. Change the times you usaly eat around, times you excersise, the actual excersise... stuff like that. Get your body confused and you can shed more weight. Lots of people hit a plateau and stop and give up.
You don't have to be that person! I have hit many plateaus and now I am off to square one again. Don't go into your old eating habits but just sorta switch it up. Good luck!
THIS
For sure, steady and healthy weight loss, metabolism is key. We need to keep it rev'd up to burn fat.
Sometimes, we seem to be doing everything right, then hit the dreaded "plateau" where the body has reached a state of equilibrium. So, how do we punch through?
You change up your whole program to keep your body guessing. That works as a proactive measure, yet in most cases people experiencing a plateau have overreached and are not eating enough.
Here is a great article on breaking through.
http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html
And are you following the MFP recommendations for healthy weight loss?
This is how MFP works
http://www.myfitnesspal.com/help/faq/3-how-does-myfitnesspal-work
Good Luck :flowerforyou:0 -
I am by no means an expert, but I am a triathlete and totally understand your workout schedule. One thing I could suggest, take a week off from training. It won't necessarily hurt your training, depending on where you are in your schedule. I can't explain why it happens, but it has worked in the past for me. I take a week off and then when I return to training, the weight starts coming off again.0
-
you need to change up your rutine, muscle confusion is the key to getting passed the barrier you have reached.0
-
^^^^^^^^Sounds like you have hit the plateau. You have to switch up your diet and excersise. Your body has gotten used to the same stuff and therefore you have to change it. Change the times you usaly eat around, times you excersise, the actual excersise... stuff like that. Get your body confused and you can shed more weight. Lots of people hit a plateau and stop and give up.
You don't have to be that person! I have hit many plateaus and now I am off to square one again. Don't go into your old eating habits but just sorta switch it up. Good luck!
THIS
For sure, steady and healthy weight loss, metabolism is key. We need to keep it rev'd up to burn fat.
Sometimes, we seem to be doing everything right, then hit the dreaded "plateau" where the body has reached a state of equilibrium. So, how do we punch through?
You change up your whole program to keep your body guessing. That works as a proactive measure, yet in most cases people experiencing a plateau have overreached and are not eating enough.
Here is a great article on breaking through.
http://fitnesswithnatalie.blogspot.com/2011/05/most-dreaded-word-in-weight-loss.html
And are you following the MFP recommendations for healthy weight loss?
This is how MFP works
http://www.myfitnesspal.com/help/faq/3-how-does-myfitnesspal-work
Good Luck :flowerforyou:
Thank you very much
I am not really following the MFP recommendations simply because I am working closely with a nutritionist and trainer. I know my activity level, my daily intake goals. But its good to know! And I will be checking out the plateau link soon! 0 -
High five to you for all your efforts and bravery. I would agree with some of the other comments. I'd try decreasing your calories a bit (250-350/day) to bust through a plateau just until you see change and then up it again. For myself, weight training doesn't really do much to change my weight, long slow distance cardio does. I know it's counter intuitive but for me it works. I add 12 min bodyrock workouts to longer trail runs and bike spinning. After a few weeks...kapow...I'm feeling good again. Most runs are around 50-70 mins with a longer run of 90-200 mins once a week. Hope this helps.0
-
Based on your exercise, I would have you eat around 1850 calories a day for fat loss. Also, I would concentrate more on heavy weight training as opposed to cardio. This will help increase fat loss. You should aim for 6-8 reps when lifting. You could also try for 30 days reducing your carbs to 30% of your calories and do 30% fats and 40% carbs. If you do that and something like NROLFW, then it should give you fat loss. When you start adding a lot of cardio, it's harder.
Im at a 40/30/30 macros ratio right now and have been for some time. I did new rules for 3 months, my trainer suggested to me to stop it for a while to 1) change up my routine because of my stall 2) to focus on tri training This is why I am doing HIT strength right now.
I could lower my cals again, but my net would be low... My HRM often reads a 500-700 cal per day burn, and higher on endurance run days.
Are you active during the day? It is quite possible that you are under eating still. Hell, I was under eating at 1800 calories and not until I bumped it to 2600 calories did I start losing weight. What you could do is try to eat 2200-2400 calories for a month and see if that provides progress. It's not uncommon that when people hit plateaus that I suggest eating more. I know you are training, but taking a week off and eating at maintenance can help repair your body and allow your body to drop weight.
So maybe take your nutritionist advice and add another 200/300 calories to yoru diet. Worst case scenario is you gain 2 lbs.0 -
Based on your exercise, I would have you eat around 1850 calories a day for fat loss. Also, I would concentrate more on heavy weight training as opposed to cardio. This will help increase fat loss. You should aim for 6-8 reps when lifting. You could also try for 30 days reducing your carbs to 30% of your calories and do 30% fats and 40% carbs. If you do that and something like NROLFW, then it should give you fat loss. When you start adding a lot of cardio, it's harder.
Im at a 40/30/30 macros ratio right now and have been for some time. I did new rules for 3 months, my trainer suggested to me to stop it for a while to 1) change up my routine because of my stall 2) to focus on tri training This is why I am doing HIT strength right now.
I could lower my cals again, but my net would be low... My HRM often reads a 500-700 cal per day burn, and higher on endurance run days.
Are you active during the day? It is quite possible that you are under eating still. Hell, I was under eating at 1800 calories and not until I bumped it to 2600 calories did I start losing weight. What you could do is try to eat 2200-2400 calories for a month and see if that provides progress. It's not uncommon that when people hit plateaus that I suggest eating more. I know you are training, but taking a week off and eating at maintenance can help repair your body and allow your body to drop weight.
So maybe take your nutritionist advice and add another 200/300 calories to yoru diet. Worst case scenario is you gain 2 lbs.
I have 4 children during the day, 10 mo, 17mo and 2-3 yo's... 2 are mine, two are my nephews for full time day care. With That said, Im VERY busy during the day and train hard. Im thinking might be a good step... Im always hungry @ 1950 cals.0 -
I very much appreciate and value your opinion, although I have done multiple 24 hour tests of my TDEE burns, calculated them with every calculator out there as well as worked with my nutritionist on this and I burn 2400-3000/day depending on activity level, of course. I am set at 2000 as a moderate deficit. Don't get me wrong, you could be correct... but this is what I am getting from all my research as testing.
Well I suppose you should listen to your nutritionist if you have one. To me it just doesn't make sense for you to have a TDEE of 2400-3000, only eat 2000 and still not lose weight. That just doesn't add up for me. The other option of course is you're overestimating calories used during exercise.
Good luck and let us know what worked out for you.0 -
I very much appreciate and value your opinion, although I have done multiple 24 hour tests of my TDEE burns, calculated them with every calculator out there as well as worked with my nutritionist on this and I burn 2400-3000/day depending on activity level, of course. I am set at 2000 as a moderate deficit. Don't get me wrong, you could be correct... but this is what I am getting from all my research as testing.
Well I suppose you should listen to your nutritionist if you have one. To me it just doesn't make sense for you to have a TDEE of 2400-3000, only eat 2000 and still not lose weight. That just doesn't add up for me. The other option of course is you're overestimating calories used during exercise.
Good luck and let us know what worked out for you.
I use a HRM when I train.
I ate at 1200 for a long time, therefore I believe I did some damage to my metabolism. I have read Leigh Peele's book "The Metabolic Repair Manual" and know a bit about it. I have worked for the past few months increasing my daily intake with this in mind and I am still stuck.
I am very active... I burn a lot because I am constantly moving.0 -
High five to you for training for a triathlon! I would like to do my first 5k in Sept. I am experiencing a plateau as well. I had already upped my cals and that worked at first but I am stalled again. I have to be careful with my calories because I am nursing an infant, but for you I would suggest upping again! I know, crazy right? Check out the group Eat More to Weigh Less. There is a wealth of info there that could be helpful for you and also a wonderful read on plateau. I'm going to have to agree with your trainer. Nutritionists are great for getting you started and helping you choose WHICH foods to eat. As for caloric intake, I would go with your trainer. Only that person KNOWS how involved your work outs are. They are trained in BMR and TDEE and also have a general idea of what each of their clients burn. Some trainers are also certified nutritionists and they can be a very helpful source as all the info is 'in one spot'. If you are nervous to increase your calories, just do it a little at a time. Add an extra 100-200 cal snack for 2 weeks straight and see what happens. I also have to agree with others that said cut back exercise. I did this due to an injury. Just stopped working out for 2 weeks and lost 4.5 lbs. it blew my mind!!!
The bottom line: change is needed to break the plateau. You have two options; increase cals or back off working out for one week. It's up to you but I would be willing to bet one of them would work!
Good luck!!0 -
I have changed things around quite a bit, but for triathlon training I really have to focus on running, biking and swimming mostly, and cant cut them out until the season is over.
Read this...oddly enough, it pretty much covers your exact issues:
http://www.t-nation.com/free_online_article/most_recent/the_final_nail_in_the_cardio_coffin
Granted she doesn't talk about her actual deficit...but there's still some good information in there.
(Edited for a better link)0 -
I have changed things around quite a bit, but for triathlon training I really have to focus on running, biking and swimming mostly, and cant cut them out until the season is over.
Read this...oddly enough, it pretty much covers your exact issues:
http://www.t-nation.com/free_online_article/most_recent/the_final_nail_in_the_cardio_coffin
Granted she doesn't talk about her actual deficit...but there's still some good information in there.
(Edited for a better link)
This was absolutely the most helpful thing Ive seen so far. MUCH THANKS for sharing this with me!!! I have a few friends who would be blessed to see it to!0 -
I have changed things around quite a bit, but for triathlon training I really have to focus on running, biking and swimming mostly, and cant cut them out until the season is over.
Read this...oddly enough, it pretty much covers your exact issues:
http://www.t-nation.com/free_online_article/most_recent/the_final_nail_in_the_cardio_coffin
Granted she doesn't talk about her actual deficit...but there's still some good information in there.
(Edited for a better link)
This was absolutely the most helpful thing Ive seen so far. MUCH THANKS for sharing this with me!!! I have a few friends who would be blessed to see it to!
I second the THANK YOU Great information in that article. 
0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K 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
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions