I lost over 30lbs but i think im losing the point :S .

[Wildapple]

Hello everyone . My name is Stelios.I'm 20 years old , 5'9'' tall and 169lbs .

I started at 202lbs eight months ago :confused4: . Little by little i lost those 30+lbs. The good thing is , i combined Cardio / Weight Training / Nutrition together so i didnt lose any significant amount of muscle (The only muscle i lost comes from my lower body cause i didnt train it the first 2-3 months,running was the only training i was doing for lower body) . Instead i saw an increase in my upper Lean Mass and Power (i can bench 2 times more weight now than when i was 30lbs fatter!:cool3 .So far so GOOD. The problem lies in Calories

My "Daily Calorie Needs" is around 2800-3000. Im going to Gym 2-3 times a week to do my Full Body Weight Training Wrokout which consists of :

1) 4xBench Press
2) 4xLat Pulldowns
3) 4xSteated Cable Rows
4) 4xSeated Overhead Barbell Press (on the machine)
5) 3xSquats
6) 3xAnother Exercise for lower body
7) 3xStanding barbell/Dumbell curl
8) 3xAn exercise for dumbells for Triceps

Conclusion : As you can see my exercises are compound (apart from the last 2 which i do them because i like them) - who doesnt want bigger arms? - .

The other 3 days of the week i do my Cardio routine . I just go out and start running for 30-40 mins . I love running out . I run through parks , uphill roads and sometimes i jump through obstacles . Before or After my Cardio i do some exercises for ABS .

My real problem is in nutrition . I eat very clean but my daily calories are too low . Around 1700 - 1900 . Thats 1000 cals lower than my "Daily Calorie Needs" . I know that going that low may cause muscle loss but i cant see any other way to get rid of my belly( i lost over 4 inches btw) . I think that my body uses its last defense against fat loss . Thats why i decided to go that low to break the paltue and at last get a flat stomach .

My day goes like this :

Breakfast : (9:30)

1 Glass of water with Green Tea Extract as soon as i wake up .
2 weetabix with 250 ml milk 0.1% , half scoop whey protein , 1 gound tblsp Flax Seed , 4-5 almonds ,1 tblsp Fibre ,

+ Multivitamins and Fish oil capsule

-------------------------------------------------------------------

Lunch : (13:15)

Whatever my mom cooks . It's always a healthy food , never fried or smth .
Sometimes is beans with tuna or chicken with broccoli or fish or ... endless options

+ Fish oil Capsule.

------------------------------------------------------------------

Afternoon : (17:00)

1 scoop Protein with 250 ml milk 0.1% , 1 tblsp nescafe, and some almonds

------------------------------------------------------------------

Dinner : (20:00)

Sandwicth : 2xWhole Grain Bread Slices , 2xSlices Cheese and Turkey , with tomato and lettuce

Or

Tuna Salad or Chicken Salad . . .

Sleep At (2:00)

-------------------------------------------------------------------------

So any suggestion ? What i should do , stay like this untill my last bit of fat of my belly is gone . Add another Meal at night ? Change My routine ?

I feel a little dizzy and tired throughout the day . Is that from eating that low ? Exercising too much ?

Thanks in Advance (Long read sorry )

Stelios!

 

[va_bank]

I'm not sure what your question is, but I'm in the same boat. Used to be 200lbs+, now at 167. and still trying to find the right balance, not to lose any more weight. But same as you, want to lose that last small piece of belly fat.

"I feel a little dizzy and tired throughout the day . Is that from eating that low ? Exercising too much ? "

Yes. You also mentioned that you go to sleep at 2:00AM, or was that a typo?

There's such thing as overtraining and under-recovery. I'm dealing with it myself. You may be suffering from either or both. Also 30% below your required intake is very low. Also considering that you excercise, there's no telling how much you're burning off on top of that. You need to sleep more and eat your required intake. Or excercise less. Or maybe both. If you like your food the way it is, just increase the portions a bit, but get the right nutrition. If you are overtrained/underrecovered - and it sounds like you may be - it's only gonna get worse if you don't change something. Don't repeat my mistake - I learned the hard way.

I don't know what either of can do to get rid of that last bit of fat, but I do know that severe undereating, especially while training, is not it.

 

[Wildapple]

I'm not sure what your question is, but I'm in the same boat. Used to be 200lbs+, now at 167. and still trying to find the right balance, not to lose any more weight. But same as you, want to lose that last small piece of belly fat.

Lets see what others have to say . I think eating at maintance calories and doing more weights its the way to go

Yes. You also mentioned that you go to sleep at 2:00AM, or was that a typo?

Nop wasnt a typo . Thats the time i sleep . Coz im going out almost everyday, but im not drinking .

There's such thing as overtraining and under-recovery. I'm dealing with it myself. You may be suffering from either or both. Also 30% below your required intake is very low. Also considering that you excercise, there's no telling how much you're burning off on top of that. You need to sleep more and eat your required intake. Or excercise less. Or maybe both. If you like your food the way it is, just increase the portions a bit, but get the right nutrition. If you are overtrained/underrecovered - and it sounds like you may be - it's only gonna get worse if you don't change something. Don't repeat my mistake - I learned the hard

Thanks for mentioning that and replying .

Stelios

 

[Chillen]

Hello everyone . My name is Stelios.I'm 20 years old , 5'9'' tall and 169lbs .

I started at 202lbs eight months ago :confused4: . Little by little i lost those 30+lbs.

Hello, Wildapple, I believe we talked before? I think any way, I am not sure.

Information understood. You weigh about what I do, with exception of being two inches taller.

My "Daily Calorie Needs" is around 2800-3000.

Understood. And, this seems to be a close approximation, without taking into consideration metabolic adaptions due to length of deficit dieting.


Checked through my Harris-Benedict formula made in excel:

Conclusion : As you can see my exercises are compound (apart from the last 2 which i do them because i like them) - who doesn't want bigger arms? - .

Uh, I don't, even if I was younger, and had more free testosterone, I would feel the same way. I want over all health, and symmetry.

Physical appearance (or eye candy) doesn't equate to being healthy.

My real problem is in nutrition . I eat very clean but my daily calories are too low . Around 1700 - 1900 . Thats 1000 cals lower than my "Daily Calorie Needs" . I know that going that low may cause muscle loss but i cant see any other way to get rid of my belly( i lost over 4 inches btw) . I think that my body uses its last defense against fat loss . Thats why i decided to go that low to break the paltue and at last get a flat stomach .

If you have been dieting a "significant-length"(dependent on what this length is defines as) with significant calorie deficits, the LAST thing you want to do is lower your deficit, IMO, in the attempt to break a plateau.....that "appears" (as there may be things I do not know about you) to be brought forth by metabolic adaptions which includes but not limited to hormonal changes: Reduction, increases, and the alike within the body.

It may seem "logical" to reduce your calorie allotment in face of metabolic shift (change, slow down, etc), but in "some instances" this is not the case.

What happens (again I putting this VERY simplistic on a complicated subject matter), is that the metabolic rate (or basically the rate you can burn, process calories, etc, etc, etc) becomes lower, and your "needs" are less than your calculated BMR or calories calculated with activities included (or for example the one you calculated, and I verified), and becomes VERY efficient with the calories you are consuming as.....compared to its past due to your diet trend history, and thus one can plateau (in this hypothetical example).

Add in the fact that your BF is lower (than before, and believe it or not there are hormones within the body, that "check this", lol), and fat becoming more "precious", the body WILL fight you with all....its hormonal/biological power to compel you to eat, or fight and not be your best friend.

In some cases, I have seen some recommend dietary "breaks" and/or increase in calories (at MT, or 10% below MT -to compensate for metabolic slow down, and then increase above MT....slightly, etc, etc, with variables) for a prescribed time.

What this "can do" basically is bring UP/DOWN various hormones (the good ones and the bad) to "improved" levels, and then the dieter would go back on a prescribed deficit diet (and maybe...macro-nutrient manipulation, with or without partial or full glucose depletion).

There is hope Wild apple, and its education.....and adaption to your own bodily responses--because it will ALWAYS adapt to you.

Some questions:

1. How long have you been dieting at -1000 calorie deficit? How many weeks, months, etc, etc? Yes, this does matter.
   
2. Have you ever taken a break? If so when?
   
3. Have you "ever" manipulated carbohydrates, fats, and protein, in conjunction with a adjusted calorie deficit? Do you know what Glucose Storage is? What role "this can" play into your additional weight loss?
   
4. When losing most of your 30 plus pounds, did you just adjust calories to produce your fat loss you personally wanted? Never having to be concerned with macro-nutrients when BF was higher?

Best wishes,

Chillen

 

[Wildapple]

Uh, I don't, even if I was younger, and had more free testosterone, I would feel the same way. I want over all health, and symmetry.
Physical appearance (or eye candy) doesn't equate to being healthy.

Exactly. :cool2:

It may seem "logical" to reduce your calorie allotment in face of metabolic shift (change, slow down, etc), but in "some instances" this is not the case.

You are right . I need more patience.Thats why my thread name is "... losing the point ". I lost over 30lbs slowly and healthy(like to think so). Why lose the last lbs the wrong way, even if its way more difficult . When i first started i was doing everything for "aesthetic" reasons . But after the first months i understood that health is more important than everything and aesthetic comes second.

What happens (again I putting this VERY simplistic on a complicated subject matter), is that the metabolic rate (or basically the rate you can burn, process calories, etc, etc, etc) becomes lower, and your "needs" are less than your calculated BMR or calories calculated with activities included (or for example the one you calculated, and I verified), and becomes VERY efficient with the calories you are consuming as.....compared to its past due to your diet trend history, and thus one can plateau (in this hypothetical example).

I understant this and somehow i knew it . The rule -3500 cals a week = - 1 lbs FAT a week is way to hypothetical to work . Human body is the perfect "surviving machine". The more you drop the calories , the more it adjusts (even if you exercise) , by sacrifising others things (muscle,energy that was meant for other things.)

Add in the fact that your BF is lower (than before, and believe it or not there are hormones within the body, that "check this", lol), and fat becoming more "precious", the body WILL fight you with all....its hormonal/biological power to compel you to eat, or fight and not be your best friend.

Smart Smart body . Im trying to lose fat and its kidding me . lol :laughing2: :laughing2:

In some cases, I have seen some recommend dietary "breaks" and/or increase in calories (at MT, or 10% below MT -to compensate for metabolic slow down, and then increase above MT....slightly, etc, etc, with variables) for a prescribed time.


What this "can do" basically is bring UP/DOWN various hormones (the good ones and the bad) to "improved" levels, and then the dieter would go back on a prescribed deficit diet (and maybe...macro-nutrient manipulation, with or without partial or full glucose depletion).

Thats what i decided to do . Take two weeks BREAK! from dieting . Ill eat around 2500 cals for the next two weeks and keep exercising, focus a little more on weight training.

There is hope Wild apple, and its education.....and adaption to your own bodily responses--because it will ALWAYS adapt to you.

Yeap . When i started i said this : "Whatever it takes , ill do it " . Ill get in a good shape and get a SIX PACK too . Ill proof that everything is possible when there is hope and will (thats what i said to my friends and family ) . I just want to do it the right way . The healthy way !! I want to feel good and have more energy throu correct nutrition and exercise.

Some questions:

1. How long have you been dieting at -1000 calorie deficit? How many weeks, months, etc, etc? Yes, this does matter.
   
2. Have you ever taken a break? If so when?
   
3. Have you "ever" manipulated carbohydrates, fats, and protein, in conjunction with a adjusted calorie deficit? Do you know what Glucose Storage is? What role "this can" play into your additional weight loss?
   
4. When losing most of your 30 plus pounds, did you just adjust calories to produce your fat loss you personally wanted? Never having to be concerned with macro-nutrients when BF was higher?

1. Have been dieting at -1000 calorie for the last 2 months . Im eating a little bit more in the weekend.
2. I took a break 4 months ago . 1 week break from exercise and diet . I went for holidays
3. Not realy. I find it too complicate to do it . Glucose Storage is smth related to evergy levels (i think) but i dont understant it fully .
4. Nop . I was losing and i was happy . Never adjust calories to produce my wanted fat loss.As long as i was losing (and still losing ) i was happy !

Okey . Thanks for taking the time to reply Chillen . I will take what you said into considiration . It was very enlightening. ! You mentioned things that it seems i forgotten .

Thanks Again
Stelios.

 

[Chillen]

You are right . I need more patience.Thats why my thread name is "... losing the point ". I lost over 30lbs slowly and healthy(like to think so).

While dieting to lose tissue, "in general" can be difficult for the average person due to various physiological/biological and genetic reasons, and lifestyle variances, its easier for "most" (exceptions of course), when the BF/body weight is higher as compared to losing the last few pounds or pockets of body fat and body weight drops: Usually (or on average) the lower abdominal area and lower back for men.

Through I wrote mainly on metabolic shifts/adaptions (which is quite complex, and I certainly didn't do this justice) for one of the reasons people can plateau; in truth the jury is still out on some of the reasons why people tend to plateau in fat loss over certain time lengths on dieting. It really needs to be a person "specific" microscope to find solutions, cause where one idea among fundamental/basic approaches may work for one, it may not for another.

However, one in your position, some things are obvious:

1. Your weight is significantly different (or lowered) as compared to when your started.

2. You are getting to the area where the body begins to covet its fat tissue, and senses its low: Its my opinion, that the body would prefer to use muscle (for its energy) as compared to being forced to use fat tissue. It simply likes having it around, and when it gets low, most will be in a dog fight to get rid of it. You simply have to "out-smart" your body.

And, I am going to send you some material to read so you can begin to learn some things you can do. It mostly deals with diet, and touches upon corresponding a training program in accordance to the type of diet you are doing. Most notably, calorie allotment, and what you are doing in macro-nutrient manipulation. I will need your e-mail address to send these to you.

Why lose the last lbs the wrong way, even if its way more difficult . When i first started i was doing everything for "aesthetic" reasons . But after the first months i understood that health is more important than everything and aesthetic comes second.

Losing the last couple of pounds, can "take" (dependent on the person whom we are talking about), different dietary measures, as compared to the previous dietary circumference and trend of loss (pound for pound), and "can be" a bit slower in comparison. Again this can depend on the person, and problems (if any) experienced.

I understant this and somehow i knew it . The rule -3500 cals a week = - 1 lbs FAT a week is way to hypothetical to work.

There is an approximated 3500 calories in a pound of fat; however, in the real world (post newbie gains, and genetic wonders, etc) its rare that all loss specifically comes from only from fat, and usually.....(eying exceptions) its a little of both; how this partitions.....out, depends on the person and there habits, genetics, medical complications (such as diabetes, etc, etc).

Human body is the perfect "surviving machine". The more you drop the calories , the more it adjusts (even if you exercise) , by sacrificing others things (muscle,energy that was meant for other things.)

Well, I like to think of it as: It thinks it knows best, but this isn't always the case.

When BF is low, "its agenda" and "purposes" are different than your "agenda and purposes", and here lies the battleground you need to understand in order to lose that last few pounds.

When you do not have a trainer/nutritionist practicing their education on diet and fitness on your specific complication---then you need to be the trainer and nutritionist to apply it. This is the bottom-line truth. I learned this truth, through a school of hard knocks, myself. The first time I attempted to lose the last few pounds was a "miserable" 4 month period to figure out what worked......for me. It may have been painful, but it was pain worthwhile, because the "fruits" of the fight taught me what I needed to do...for my personal situation.

Yeap . When i started i said this : "Whatever it takes , ill do it " . Ill get in a good shape and get a SIX PACK too . Ill proof that everything is possible when there is hope and will (thats what i said to my friends and family .

This is the spirit. The difference between a successful person and one that fails, isn't the type of dog, its the heart and fight within the dog--when things get a bit tough. Some just flat give up when the going gets tough, when their right at the crest of finding the solution, and when they do, they find out whether they have the heart and fight to walk through troubled water.

Have been dieting at -1000 calorie for the last 2 months . Im eating a little bit more in the weekend.

In the last two months, what feedback did you get bodily wise? Did you lose tissue? If so, how much, and when did you seem to plateau? The second month, the first few weeks of the first month? What?

Thats what i decided to do . Take two weeks BREAK! from dieting . Ill eat around 2500 cals for the next two weeks and keep exercising, focus a little more on weight training.

-1,000 is a little steep with what I know about you at present. And, with you being on this deficit range two months, I would recommend taking a break, and eat near your approximated MT-Line. While your on this brief break, keep telling yourself, you are doing yourself a biological/hormonal favor, and is assisting your cause.

While in this break, we can talk on what to do.......when the break is over, and get this last portion off.

Not realy. I find it too complicate to do it . Glucose Storage is smth related to evergy levels (i think) but i dont understant it fully .

I plan to fix this for you. Like I stated before, I am going to send you some material to read that is VERY informative on this subject matter. I just need your e-mail address.

Nop . I was losing and i was happy . Never adjust calories to produce my wanted fat loss.As long as i was losing (and still losing ) i was happy !

So, while your BF was high, all you needed to do was adjust your calories (alone) to produce tissue loss? This is what I wanted to know. I wanted to mainly see if you had any sensitivity to carbohydrate consumption, and whether you made any adjustments here.

Okey . Thanks for taking the time to reply Chillen . I will take what you said into considiration . It was very enlightening. ! You mentioned things that it seems i forgotten . Thanks Again
Stelios.

Thank you for your kind words, WA. I haven't (yet), said anything to "specifically" help you yet . I am working on it. I am not going to throw a blanket suggestion on what to do, until I get a good feel of your circumstances, specific to you. People can be different.

Stay tough. Get buff. You have the inner stuff.

Be at your best.

peace.


Chillen

 

[Wildapple]

Through I wrote mainly on metabolic shifts/adaptions (which is quite complex, and I certainly didn't do this justice) for one of the reasons people can plateau; in truth the jury is still out on some of the reasons why people tend to plateau in fat loss over certain time lengths on dieting. It really needs to be a person "specific" microscope to find solutions, cause where one idea among fundamental/basic approaches may work for one, it may not for another.

First thing i learned from my experience. If you want something to work you have to do four things :

1)Study
2)Adjust
3)Apply
4)Take results

You are absolutely right ! :cool3:

And, I am going to send you some material to read so you can begin to learn some things you can do. It mostly deals with diet, and touches upon corresponding a training program in accordance to the type of diet you are doing. Most notably, calorie allotment, and what you are doing in macro-nutrient manipulation. I will need your e-mail address to send these to you.

I will pm you my e-mail address .

When BF is low, "its agenda" and "purposes" are different than your "agenda and purposes", and here lies the battleground you need to understand in order to lose that last few pounds.

Understood ! :azzangel:

In the last two months, what feedback did you get bodily wise? Did you lose tissue? If so, how much, and when did you seem to plateau? The second month, the first few weeks of the first month? What?

Well, i didnt exactly plateau. I keep losing weight . But these 2 months were like this .

1)2 Weeks--> Diet 700 to 900 cals deficit/Little Cardio/More Weights --> Lost 1 lbs
2)1 Week i was forced to stop diet and Training --> No change
3)2 Weeks --> Diet 700 to 900 cals deficit/Modarate Cardio / Moderate Weights --> Lost 1 lbs
4)1 Weeks --> Diet 1000 cals deficit / Modarate Cardio / Moderate Weights --> Lost 1lbs
5) Last 2 weeks --> Diet 1000 cals deficit / More Cardio / Less Weights --> Lost 2 lbs

--->Total Weight Lost 5 lbs . The problem is that i feel dizzy and exhuasted all the time .

-1,000 is a little steep with what I know about you at present. And, with you being on this deficit range two months, I would recommend taking a break, and eat near your approximated MT-Line. While your on this brief break, keep telling yourself, you are doing yourself a biological/hormonal favor, and is assisting your cause.

While in this break, we can talk on what to do.......when the break is over, and get this last portion off.

:costumed::costumed::costumed:

I plan to fix this for you. Like I stated before, I am going to send you some material to read that is VERY informative on this subject matter. I just need your e-mail address.

Thanks . That gives me more will and strengh to keep going :action8: :action8:

So, while your BF was high, all you needed to do was adjust your calories (alone) to produce tissue loss? This is what I wanted to know. I wanted to mainly see if you had any sensitivity to carbohydrate consumption, and whether you made any adjustments here.

Yeap . I just made a deficit . My carbohydrate cunsumption was too high . I was eating 2 times a day oats with muesli and sometimes 3 times a day ! At the same time my fruit consuption was high too 2-4 fruits a day. Now, my diet is higher in protein/moderate carbs / moderate to low fat

Stay tough. Get buff. You have the inner stuff.

The "Beast Within" right ? I think you mentioned somewhere. !

Thanks Again Chillen

Stelios

 

[Chillen]

The E-mail has been sent.

Should be about 6 different items.

Take the time to read them ALL. It is time well spent on yourself and your personal goal.

Realistically, the eyes are tiny tiny tiny muscles. I don't care how much you're moving them around, use them to read, eye ball girls, that's not going to burn many calories.

Therefore, do not count these calories burned, while,,,,,,,uh..reading-------------------->


I will answer your post, in a bit.

Chillen

 

[Chillen]

First thing i learned from my experience. If you want something to work you have to do four things :

1)Study
2)Adjust
3)Apply
4)Take results

You are absolutely right ! :cool3:

You are smart.

And, when doing things by yourself, without a trainer/nutritionist (to take care of the specifics for you), this is what you have to have to start. But, this isn't all you need. Its more than just having the brains.

Many know what they "need" to do within diet and fitness--but fail. Knowing is not enough; its the application, and being consistent and adapting as you progress/plateau.

A person never lacks support and its always personally available. Defeating the mental beasts in which prevents its functional use is the complication.

It's psychologically and biologically within; one has to be consciously aware of it; know how to properly process and utilize it. One needs a big strong hand to reach in grab the soul to express these infinite riches, and the precious gifts received can never be accessed by anyone.

You become alive and surrounded by an impenetrable shield beating inside yourself. Strum each finger through your soul, feel with accuracy of what you feel, realize and examine what you perceive.

Investigate, and just for once, comprehend the master. You can't be defeated, not even by yourself.

The greatest artwork ever created is brushing and painting the power of the soul. It is the greatest personal friendship within your body you will ever possess.

The music created will open the gate of the power kingdom. Your vision becomes clear through this one-way window and nourishes your being as you open the window and view the pictures of life, and realize you have a resolved and impenetrable soul as you receive the lessons of living life.

And, do not forget it.

Well, i didnt exactly plateau. I keep losing weight.

Well, uh....., lol.....I owe you an apology. I miss read your opening post, I need to read better. I am old ya, know.

Your last series of sentences, I should have read, hmmmmmm...LOL :speechless:

And, I was "just touching" base on a plateau.......uh, well, lol. forgive my ignorance, lol.

The material I sent you has information on various ways to handle this, that have proven to work for many, in different plateau's.

And, lets look at these real quick like:

"any suggestion ? What i should do , stay like this untill my last bit of fat of my belly is gone . Add another Meal at night ? Change My routine ?

You have been deficit dieting more than 6 weeks. You have experienced tissue loss doing this period (as you stated).

1. Currently how is your Bodily composition now, as compared to 6 weeks ago?

I feel a little dizzy and tired throughout the day . Is that from eating that low ? Exercising too much ?

• How is your water consumption, and hydration?
• Do you drink caffeinated beverages?
• How are your carbohydrate grams stacking up?
• Salt intake?
• Are you taking a vitamin supplement?
• Are you taking any supplements?
• Do you have any known medical conditions?

But these 2 months were like this .

1) 2 Weeks--> Diet 700 to 900 cals deficit/Little Cardio/More Weights --> Lost 1 lbs

This seems reasonable weight loss the first two weeks.

Have you been looking in the--mirror regularly, not everyday, but regularly? How is the weight partitioning?

It is rare the "loss" equals the numbered deficit, and the reasons can be complicated per person. Here we have, say 900c X 7 = 6300C approximated deficit for one week, and 12,600 for two weeks. This assumes the deficit is approximately correct, and you are not taking in 25c calories here and there throughout the day, which can add up very quickly throughout a 24 hour period. Like not counting mayo, or not counting cream in coffee (and you drink several, this can add up to 200c calories fast, and thus reducing your deficit margin. This also assumes your MT-line is correct.

If I was calorie deficiting (and knowing the "exact" length of time, and all numbers involved), and had results like these (loss of one pound, and "liked" what I saw in the mirror), I would reduce the deficit (squeeze in totalities of diet, knowing everything going in, from about 700-900, to about 400 to 600, and eat about 300c calories more (again assuming MT-Line is right), and adapt to (what seems to be) some metabolic adaptions. Weight loss is either going to increase (because the previous numbers were not equaling out to real world feedback) or it will be about the same; in addition, I will partition most to protein (dependent what the macro were to begin with).

The above is "an example".......on how one could make adjustments. 700 to 900 is fairly high already, and while we must be in a deficit to create fat loss, we are also in the position to stave off increased capability of muscle loss (that creating an even more calorie deficit can bring---dependent on personal variables and circumstances), so I would be reluctant to go lower (dependent on BF percent I am holding, and goal position).

2) 1 Week i was forced to stop diet and Training --> No change

I assume you ate at approximated Maintenance? How did you feel during this break off diet/training? Up to this point, how long training?

3) 2 Weeks --> Diet 700 to 900 cals deficit/Modarate Cardio / Moderate Weights --> Lost 1 lbs

Again, this seems reasonable weight loss the first two weeks. Again, how is the weight partitioning?

4)1 Weeks --> Diet 1000 cals deficit / Modarate Cardio / Moderate Weights --> Lost 1lbs
5) Last 2 weeks --> Diet 1000 cals deficit / More Cardio / Less Weights --> Lost 2 lbs

--->Total Weight Lost 5 lbs . The problem is that i feel dizzy and exhuasted all the time .

This time period is about 6 weeks right?

Let me ask you a question: What does losing 5 pounds of tissue in 6 weeks (with the above calorie data and training in mind), tell you about yourself.

I have another question: Do you happen to have "current" picture of yourself. Have you been taking pictures of yourself at certain times? I ask this because many variables can come into play, on why fat loss is slow. One of the (many reasons) are fat BF percent is low (say about 10 percent or so), and fat loss tends to be slower and harder to get (keeping things equal on length of dieting, etc, etc, etc).

Thanks . That gives me more will and strengh to keep going :action8: :action8:

Do not be discouraged. When there just is the last few pounds to go, and one "may" have to tighten the strings on diet just a tad more, this is where a lot persons can fail-especially when trying to work this in their specific lifestyle.

No matter how many times you come back, no matter how many times your fail, the reality of the situation is the same. Adapt and overcome.

Having fat loss slow, when BF gets low, sure does blow, but be a dieting-pro, and the last few pounds will flow, and your face and body will be aglow.

Yeap . I just made a deficit . My carbohydrate consumption was too high.

High can mean many things to many different people, what were your carbohydrate grams during the 6 week dieting trend we are speaking about?

And, what is your definition of moderate carbohydrate consumption?

The "Beast Within" right ? I think you mentioned somewhere. !

Thanks Again Chillen

Stelios

You are very welcome. Yep, this is correct: The beast within. I still suggest a dietary break. This does NOT mean eat anything. This does not mean consume too many carbohydrates (assuming you are not glucose depleted in some fashion). This means keep your protein up (say like .08 to 1.0 grams per pound of body weight, for you, do the math in accordance to your MT-Line calories), and carbohydrates above 150-grams (we can talk about this), and remaining in fats.


Hope you enjoyed the material I sent you.

Hope your 4th of July Holiday was a good one, if you celebrate it.

Peace.


Chillen

 

[Wildapple]

Many know what they "need" to do within diet and fitness--but fail. Knowing is not enough; its the application, and being consistent and adapting as you progress/plateau.

You are right . Thats the spirit and thats what everyone should do . Even if i lost a lot of weight, sometimes i fail to apply what i learn . After 7-8 months of dieting i got tired and i become more flexible on my diet . I should fix that !

1)“Education,” said Dr. John G. Hibben, former president of Princeton University, “is the ability to meet life’s situations.”

2)For “the great aim of education,” said Herbert Spencer, “is not knowledge but action”.

:cool3:

* How is your water consumption, and hydration?
* Do you drink caffeinated beverages?
* How are your carbohydrate grams stacking up?
* Salt intake?
* Are you taking a vitamin supplement?
* Are you taking any supplements?
* Do you have any known medical conditions?

1.Very good Hydration .
2.1-2 caffeinated beverages a day . But i was taking Green Tea Extract 3 times a day which contains caffein
3.What exactly do you mean "stacking up" ?
4.Salt intake as low as possiple.
5.Wasnt taking any ..
6.Ground Flax Seed / Fish oil -> 2 Capsules / Whey protein 1-1.5 Scoop a day
7.No medical conditions

Have you been looking in the--mirror regularly, not everyday, but regularly? How is the weight partitioning?

Regularly . It seems im losing weight from all my body. My legs are very strong with muscle definition . They were very strong anyway . I dont even train my calfs and they are cool . I take a lot of compliments on my legs . The problem is my Ab midset(belly)/lowerback and chest . It seems that i concetrate too much fat on those areas. However , i keep losing fat from those
areas.

Ok this is how i look now :

Let me ask you a question: What does losing 5 pounds of tissue in 6 weeks (with the above calorie data and training in mind), tell you about yourself.

Tells me that i didnt do my "homework".I didnt have a logbook for my diet or my workouts. Thats because i was in the army:costumed6: . I didnt knew what i was going to do the next day .The one week i was force to stop, its because we went to a mountain to camp there and stayed there for 5 days :confused4:.Good thing is that, im out of the army now . I finished my two years military service 3 weeks ago (and im superhappy).So new goals from now on . I made an one week program that ill follow next week and take some results ... Its simple .

5 Small meals a day . 40/40/20 (Carbs/Prot/Fat)
2xWeight Training
3xCardio

Do not be discouraged. When there just is the last few pounds to go, and one "may" have to tighten the strings on diet just a tad more, this is where a lot persons can fail-especially when trying to work this in their specific lifestyle.

No matter how many times you come back, no matter how many times your fail, the reality of the situation is the same. Adapt and overcome.

Exactly . I wont stop till i reach my GOAL !!!!!!!!!!

High can mean many things to many different people, what were your carbohydrate grams during the 6 week dieting trend we are speaking about?

And, what is your definition of moderate carbohydrate consumption?

Everything was too hypothetical cause i wasnt keeping a log . I was eating for ex. 3 meals high in carbs out of my 5 meals. So i replace 2 high carb meals with 2 moderate to low carb meals . Thats what i was doing. Now that im off the army i can organise a more balance and accurate meal plan

Hope you enjoyed the material I sent you.

Yeap . They are very nice . Im finishing the second book now . I like reading them because i ll use them in the future. After i (eventually) ,get rid off my belly , ill use them to lose the last bit of fat to see my abs.

Extreme trasnformations need extreme ways !

Hope your 4th of July Holiday was a good one, if you celebrate it.

(Declaration of Independence on July 4)
Im not from US! Im from a small Greek Island called Cyprus. 4th July was another typical Saturday for me :jumping:.Thanks anyway !

Again thanks for your info Chillen !

Stelios

 

[mattpower]

its a tough area.

contact your man at w-w -w. exercise-plans. webs . com/ he should help you wif a plan to maintain your results.

sori, i had to rite it like that, it wouldnt let me .

 

[jennypink]

Oh, thank you for your recipe.