shredlegend88
New member
Hello all. I am having a problem continuing to lose weight. I have been working really hard to slim down for about 9 months now. I started at 313 Lbs and I am now at 267 Lbs.
While I am glad I have gotten this far, I have been stuck at this weight for nearly a month and a half now and I am not sure why. I am looking for any advice for those who have been in my shoes to break this plateau.
Here is some basic info about me:
Height: 6'2
Weight: 267 Lbs
Body Type: Stocky
Shoe Size: 12
How many workouts per week: 4-5 times for anywhere from 45 mins to an hour long
Workout Style: I focus on 1-2 muscle groups per day and I usually have two circuits each of which consist of 3-4 exercises for 10-15 reps followed by some form of cardio (jump rope, elliptical, treadmill, etc) for a minute or so and I do the exercises followed by cardio I just mentioned usually 3-4 times and thats the definition of the circuit. Here is an example of My leg day workout:
4 Min Treadmill walk/warmup to get the blood flowing followed by about 4 minutes of leg and back stretches
Circuit 1:
-90 degree barbell squat with one plate on each side for 10 reps
-Jump Rope for 1 minute
-Deep Body weight lunges for 1 Minute
-Repeat the above 4 times
Circuit 2:
-Leg Extensions with about 130 Lbs for 15 Reps
-Laydown Leg curls with about 100 Lbs for 15 Reps
-Weighted Calf Raises with about 100 Lbs for 12-15 reps
-Body Weight Calf Raises for 12-15 reps
-Repeat the above 4 times
4 Minute walk at 3.5 mph at 10% incline to warmdown
End of Workout ~55 minutes
This is the general outline for all of my workouts. I do Legs on day 1, Chest/Back/Abs on day 2, shoulders on day 3, Bis/Tris on day 4, and Legs again on day 5 followed by a day of rest or two days of rest occassionally if I end on a weekend.
My goal in my workouts is to get my sweat on and keep my heartrate between 150 and 160 bpm hence the cardio stuck throughout my circuits. I do alot of reps/sets, so I keep the weight pretty light.
My nutrition outline which I followed literally everyday almost. Every once in awhile I will trade a lunch or dinner for a subway sandwich (~750-900 calories).
Cal Carb Sodium Protein Time Food
240 6 173.33 48 After Workout: around 6:15am Protein (2 scoops) Optimum Nutrition Whey Double Rich Chocolate
460 76 1 18 Before lunch: around 9:30am Kashi Go Lean Crunch (2 Cups w/ 1 Cup Almond Milk Vanilla Unsweetened)
316.5 0 132 60 LunchTime: Around 12:30pm Chicken (Deck of Cards = 6 oz)
25 6 290 0 LunchTime: Around 12:30pm Ketchup (2Tblspn)
78 15 30 9 LunchTime: Around 12:30pm Frozen Brocolli (1.5 Cup)
70 12 132 3.6 LunchTime: Around 12:30pm Slice Wheat Bread
80 22 0 1 LunchTime: Around 12:30pm Pineapple (1 Cup)
50 12 2 1 LunchTime: Around 12:30pm Strawberries (1 Cup ~8)
422 0 176 80 Dinner Time: Around 5:00pm Chicken (Deck of Cards = 8 oz)
25 6 290 0 Dinner Time: Around 5:00pm Ketchup (2Tblspn)
177 36 96 8 Dinner Time: Around 5:00pm Frozen Brocolli (1.5 Cup Cooked)
50 12 2 1 Dinner Time: Around 5:00pm Strawberries (1 Cup ~8)
1993.5 203 1324.333333 229.6 Total
I drink a gallon of water almost everyday as well.
The only deviation from this is I will occassional have a granola bar or pickles for a snack between lunch and dinner if I get a craving.
I cook almost everything I eat and I only season my chicken. The ketchup is for flavor, clean eating can get pretty bland.
I have some ideas about why I am stuck, but I am not sure if they hold any merit, here are my questions?
Am I eating too much, too little?
Should I restrict my food intake into an 8 hour window (Intermittent fasting)?
Should I skip breakfast? (9:30 meal - see above) (I read conflicting information about this)
Is there something in my diet that points to a slow down?
Are my workouts not cardio intensive enough? Heavy enough?
Am I not pushing hard enough? (I don't kill myself at the gym, but I feel like I get a good workout in usually)
Here is my usual workday:
4:20am - Wakeup and put shoes on (As I sleep in my workout clothes because I am a slow zombie in the morning)
4:25am - Take my preworkout and eat a banana (I don't eat a banana every workout but I do take my pre everytime - Cellucor 4 Fruit Punch)
4:30am - Drive to gym
5:00am - Wrap shins with ace bandages and begin workout (I get shin splints easy, this helps avoid them)
5:55am - Take shower and drink 2 scoops of protein
6:15am - Drive to work
6:45am - Brush teeth and gel hair at work bathroom and begin working
9:30am - Eat Kashi cereal as noted above
12:00pm - Eat lunch as noted above (I usually half 1/2 gallon of water down by now)
3:45pm - Leave work and go home
4:45pm - Prepare dinner if not already done and eat as noted above (I try to prepare my meals two days in advance)
8:30pm - Go to bed once my workout bag is prepared, preworkout set out, and workout clothes put on
I have tried to included everything I can think of so you get a full picture of my situation.
Any and all constructive, well thought out, and well supported statements are welcome.
Thank you very much.
P.S. My job is sedentary (desk job) as a programmer for an aerospace company in Arlington, TX
Also, I take vitamin D, Fish Oil, Optimen Multivitamin, and Torrid ECA Stacker (every other day) 5 times a week
While I am glad I have gotten this far, I have been stuck at this weight for nearly a month and a half now and I am not sure why. I am looking for any advice for those who have been in my shoes to break this plateau.
Here is some basic info about me:
Height: 6'2
Weight: 267 Lbs
Body Type: Stocky
Shoe Size: 12
How many workouts per week: 4-5 times for anywhere from 45 mins to an hour long
Workout Style: I focus on 1-2 muscle groups per day and I usually have two circuits each of which consist of 3-4 exercises for 10-15 reps followed by some form of cardio (jump rope, elliptical, treadmill, etc) for a minute or so and I do the exercises followed by cardio I just mentioned usually 3-4 times and thats the definition of the circuit. Here is an example of My leg day workout:
4 Min Treadmill walk/warmup to get the blood flowing followed by about 4 minutes of leg and back stretches
Circuit 1:
-90 degree barbell squat with one plate on each side for 10 reps
-Jump Rope for 1 minute
-Deep Body weight lunges for 1 Minute
-Repeat the above 4 times
Circuit 2:
-Leg Extensions with about 130 Lbs for 15 Reps
-Laydown Leg curls with about 100 Lbs for 15 Reps
-Weighted Calf Raises with about 100 Lbs for 12-15 reps
-Body Weight Calf Raises for 12-15 reps
-Repeat the above 4 times
4 Minute walk at 3.5 mph at 10% incline to warmdown
End of Workout ~55 minutes
This is the general outline for all of my workouts. I do Legs on day 1, Chest/Back/Abs on day 2, shoulders on day 3, Bis/Tris on day 4, and Legs again on day 5 followed by a day of rest or two days of rest occassionally if I end on a weekend.
My goal in my workouts is to get my sweat on and keep my heartrate between 150 and 160 bpm hence the cardio stuck throughout my circuits. I do alot of reps/sets, so I keep the weight pretty light.
My nutrition outline which I followed literally everyday almost. Every once in awhile I will trade a lunch or dinner for a subway sandwich (~750-900 calories).
Cal Carb Sodium Protein Time Food
240 6 173.33 48 After Workout: around 6:15am Protein (2 scoops) Optimum Nutrition Whey Double Rich Chocolate
460 76 1 18 Before lunch: around 9:30am Kashi Go Lean Crunch (2 Cups w/ 1 Cup Almond Milk Vanilla Unsweetened)
316.5 0 132 60 LunchTime: Around 12:30pm Chicken (Deck of Cards = 6 oz)
25 6 290 0 LunchTime: Around 12:30pm Ketchup (2Tblspn)
78 15 30 9 LunchTime: Around 12:30pm Frozen Brocolli (1.5 Cup)
70 12 132 3.6 LunchTime: Around 12:30pm Slice Wheat Bread
80 22 0 1 LunchTime: Around 12:30pm Pineapple (1 Cup)
50 12 2 1 LunchTime: Around 12:30pm Strawberries (1 Cup ~8)
422 0 176 80 Dinner Time: Around 5:00pm Chicken (Deck of Cards = 8 oz)
25 6 290 0 Dinner Time: Around 5:00pm Ketchup (2Tblspn)
177 36 96 8 Dinner Time: Around 5:00pm Frozen Brocolli (1.5 Cup Cooked)
50 12 2 1 Dinner Time: Around 5:00pm Strawberries (1 Cup ~8)
1993.5 203 1324.333333 229.6 Total
I drink a gallon of water almost everyday as well.
The only deviation from this is I will occassional have a granola bar or pickles for a snack between lunch and dinner if I get a craving.
I cook almost everything I eat and I only season my chicken. The ketchup is for flavor, clean eating can get pretty bland.
I have some ideas about why I am stuck, but I am not sure if they hold any merit, here are my questions?
Am I eating too much, too little?
Should I restrict my food intake into an 8 hour window (Intermittent fasting)?
Should I skip breakfast? (9:30 meal - see above) (I read conflicting information about this)
Is there something in my diet that points to a slow down?
Are my workouts not cardio intensive enough? Heavy enough?
Am I not pushing hard enough? (I don't kill myself at the gym, but I feel like I get a good workout in usually)
Here is my usual workday:
4:20am - Wakeup and put shoes on (As I sleep in my workout clothes because I am a slow zombie in the morning)
4:25am - Take my preworkout and eat a banana (I don't eat a banana every workout but I do take my pre everytime - Cellucor 4 Fruit Punch)
4:30am - Drive to gym
5:00am - Wrap shins with ace bandages and begin workout (I get shin splints easy, this helps avoid them)
5:55am - Take shower and drink 2 scoops of protein
6:15am - Drive to work
6:45am - Brush teeth and gel hair at work bathroom and begin working
9:30am - Eat Kashi cereal as noted above
12:00pm - Eat lunch as noted above (I usually half 1/2 gallon of water down by now)
3:45pm - Leave work and go home
4:45pm - Prepare dinner if not already done and eat as noted above (I try to prepare my meals two days in advance)
8:30pm - Go to bed once my workout bag is prepared, preworkout set out, and workout clothes put on
I have tried to included everything I can think of so you get a full picture of my situation.
Any and all constructive, well thought out, and well supported statements are welcome.
Thank you very much.
P.S. My job is sedentary (desk job) as a programmer for an aerospace company in Arlington, TX
Also, I take vitamin D, Fish Oil, Optimen Multivitamin, and Torrid ECA Stacker (every other day) 5 times a week
