I have dramatically changed my eating habits and exercise regime for the last weeks and have not dropped at all in weight whch confuses me.
Do you have a diet/nutrition and training log that displays your calorie consumption, etc, for these last few weeks/months?
If so, you have the "super-duper power-thumper" to theoretically "thump" this plateau into submission. It will scoop the friggen poop, and put power back into your mental soup!
YES BABY!......THIS ROCKS.
When fat-loss death walks in.
You are the single-unit fat burning machine.
And, the data you keep rumbles the thunder in close distance and your goal "breathes" timeless
subsistence.
Giving
resistance the
least persistence in your personal
existence.
Though we are technically put together the same, we don't "react" to diet and exercise the same. Each can be different.
If you kept track of your calorie consumption coupled with a macro-nutrients, you will have a list of the approximated grams of nutrients (the big three), and a calorie history to:
Make an educated change to break this plateau.
There is no guess work involved (if you were honest) in the log.
Most of us go into diet and fitness, having an idea, but not really knowing (for sure) how our body are going to respond, and this data is priceless in my opinion in providing a base attempt of getting "rid of the unknowns" and "make them known......to you".
For example, at first when one "freshly" begins, a simple adjustment in calories (with activities considered) can be all it takes to facilitate some fat loss.
As time passes (and the body metabolically adjusts) to your new diet and fitness history some changes are are going to logically occur.
Additionally, it is logical that if one is weight training (and hasn't in the past or hasn't in many, many months), that it is possible the dreaded scale will not show any change in overall body weight (but will in the mirror).
Is this a logical thought? Yes it is. The body can react rather strong at first (when new) on adding strength/muscle, and potentially fat loss. And, if both of these are corresponding at the same time: The scale reflects this truth--because this process "can" "off-set" one another. Likewise, one can be more than the other, and the scale can go up (and fat loss may have still occurred)
In addition, Fat loss can slow over time, and one (for example) could see that there approximated carb intake was during this period, and adjust it "down" a tad, and this alone (without reducing calories further) could restart fat loss (this is just one example among many).
Thus revealing the absolute POWER in one's personal data. This example (if one's mind is open) should reveal the power of "combo manipulation" (with calories, and macro nutrients) from their own personal data in creating an educated plan of action to combat problems.
You have to learn yourself in this diet and fitness training process.
For example, you could be carb sensitive and not know it. I am NOT saying you are (I am using this as an example), I am just saying with some (trying to lose fat tissue weight this could be true).
And, though restricting carbs in evening can be beneficial; however, if the data you kept specifies you took in (for example) 200 grams of carbs (in a 24 hour day approximately) even with not eating at night along with a calorie restriction (of a few weeks), and you hit a plateau in fat tissue loss. It is "possible" lowering the carbs slightly....and reasonable (for some) may solicit additional changes the dieter is after.
Of course this can depend on the personal data and history, but think of it as an example, manipulation one could do.
After all.....this is a "learn as you go" process. Is it not?
Some can lose good fat tissue, with a straight line calorie deficit according to their personal particulars, others it can take a calorie restriction and a nutrient manipulation combination (such as keeping carbs at certain levels). With the previous aforementioned sentence in mind, it can also take a change in their exercise plan to assist to be more effective (for them).
Learning YOU is the KEY.
And you do this with DATA....about yourself, as you continue on your journey.
I am 28yrs old, weigh 83kgs and doing the BMR(or rmr cant remember its name) my intake at level assuming i want to maintain my weight is 2070 calories per day and no exercise.
83KG is that about 183 pounds? How tall are you?
This base is "fairly" close. (without not knowing your hgt).
My average input for the last 2 weeks has been around 1200-1500 calories a day. I swim 3 days a week for 30mins and do gym for 3-4 days a week with cardio for 15-20mins and 30mins wieghts sessions.
IMO, and let me make this absolutely clear:
You should NEVER eat below your base need of calories. NEVER.
One manipulates calories "in-between" the
base need and the
calorie need with activities included. This is your common manipulation play ground, IMO. My base is 1600c, I have an old an aging metabolism, and I NEVER at below this when I lost my 30+ pounds.
Let me explain something to you. Whether you eat or not, the body "always" has food around to use.
Its your tissue (your flesh).
Likewise, if you restrict your calories to
sub-base, you are not doing yourself any "optimal" favors toward your efforts in the weight room.
Sure your weight is going to drop (especially when starting--fresh), but eating below Base Level is "severely" starving the body, and the body will "metabolically shift" (or adjust to your consumption trend) by its design to stay alive, fat loss will slow, and you muscle loss (even with a plan to maintain in the weight room) also will increase--given enough time on severe calorie restrictions.
Eventually, this slow down will also be effected as the body begins to pull (from muscle and fat stores)--as eventually it cannot overcome a SEVERE calorie deficit------in the end (
think concentration camps).
My point is you want to try to optimize your muscle potential in an already suboptimal environment (the calorie restriction) by manipulating your calories (and nutrition) "between" your
base calorie need and your
need in calories when exercises is considered; this is where you work with your current problem (not to leave out nutrient timing, and manipulation of the big three nutrients as previously mentioned).
Increasing your calories above your base need, but slightly below your activity level of calories, just may be the answer to your problem (there are far too many "unknowns" about you at the present to be sure, however), but from what I currently, know: Your calories are too low, and have been at this level for several weeks.
I don't if you have a "pick there", "nibble there", "sample over-here", and you do not account for these calories--sort of problem, and consuming more than you think.
This could be a "long enough" trend "for you" to allow for a metabolic shift, and by increasing your calories, and prevent your body from "freaking out", to more healthy and reasonable level, just may jump start your loss again.
If doesn't than re-read my comment reference what I quoted first, and "read between the lines": Educate, manipulate, give it time, repeat, as necessary.
There is no novel on Mazstar, you have to write it.
You have to learn your personal science from educating yourself on the available data that (science and researchers) gave us to work with and from, and find the proper blend that works for you.
There is no "book on you, specifically", but their are guidelines you can apply to work from--since our "human design premise" are basically the same.
Let me tell you something. I know one thing for absolute certainty.
In the summer of 2009, I will be over 170 (around 172), lean, sub 8% BF, and you can bet the data history I keep on my self is the absolute "cornerstone" on the reason: Why. Seriously, I have more biological problems than you (assuming you are healthy like me), I am well over 20 years older (which can make my metabolism slower), my natural testosterone likewise "can be" lower than yours due to age. In other words, I am successful--even with these natural biological factors.
Call it obsession.
Call it too much.
Ask me, I will tell you: I dont give a f#CK.
As I ride off in the sunset with my goal
possessed......I will remain personally
obsessed.........Got that?
I am not staring into space, dumb
founded.
I am data
grounded.
This "assists" me in make my diet and fitness
"well-rounded"
Ya......think you can deal with your age related "Prime biological factors".....brotha?
Then don't operate into the dark.
Ensure you track your calories and nutrients as you move forward.
Do it painstakingly accurate.
Ensure you keep a fitness journal and record what you do.
Make sure the intensity and progression is increasing at "regular and continues intervals". Know the concepts. Know what to do when a plateau develops in training (by the way, it will come--eventually).
Education on this subject = dealing with it.
Education on this subject + dealing with it + adapting information from your diet and fitness journal = solving it.
Educate yourself on carbohydrates, educate yourself on "some" of the biological functions of the body as it relates to fat loss and muscle gain-continually.
As you do, you will learn how to modify certain things you read and tailor certain information to yourself to adjust and overcome obstacles......as the form in front of you.
Build the tools to assist you.
You build the foundation of no surrender.
And, you do this by going on personal offense to provide yourself the best goal defense.
Best regards,
Chillen
