Last 10lbs

J

jessejamesricha

0
Okay, here's the situation. I'm a pretty healthy dude. I'm 5'9, 200lbs. I work out between 10 - 15 times per week. My average day is something like:

Morning: 1200 - 1500 stairs up running -OR- spinning (~20 - OR - 60 minutes)

Lunch: High intensity interval training -OR- Core (~30 minutes / something like Tabata )

Evening: One day aerobic, one day anaerobic - (~60 minutes / mix of stuff like free weights, body resistance, plyo, yoga, swimming, rowing, etc)

Right now I've been adding a few long-endurance cardio blast in there a few times a week. Like 2 - 3 hours of low intensity cardio, biking, elliptical (yuk), etc.

I'm about 10% right now. Unfortunately all 10% comprises my spare tire. I'm trying to burn through that. I'm pretty knowledgeable when it comes to training, but a little short on the nutrition side. I've always had a problem with nutrition, not that I eat poorly. I actually eat very good. The problem is that I don't have a natural appetite so I don't eat enough which in turn causes me to eat too much. I'm learning to eat better here. I've programmed my 6 meals a day into my phone, so I'm constantly reminded to eat. I've also been pointed in the direction of supplements in that they might further facilitate the lose of my stubborn mid-section deposit, but what I'm here to know is if anyone has any suggestions, comments, etc.

I'm open to comments and or concerns from the geniuses of the internet!

: )

Thanks!!
 
Hey Groundwar,

I am impressed with 10 to 15 times per week. My guess is that your work resides in your nutritional plan, as you apparently are well aware. I am not sure what you mean that you are at 10% right now. What does being at 10% mean?

In order to burn fat you need to eat less than your body uses. Supplements are not only unnecessary but in fact actually diverts your attention from the real work of simply eating under budget. Forget the supplements. They're really dumb and expensive.

How many calories are you eating per day?

frank
 
Yeah - 10 - 15. Not bad huh? Too bad I look like I live on Doritos. Ha ah.

On the topics of supplements - now I'm not a big fan of supplements, however I was pointed in their direction because of my poor eating habits and I will say that either they've actually worked or created placebo effect. This isn't about bulking or trimming, it's about adequate and regulated.

See the problem with nutrition has always been a lack of appetite. I've been a doctor, a naturopath, and a dietitian about this single, solitary problem. I am literally never hungry. Having seen a dietitian last about this, she said you've got to start eating more smaller meals and heeding her advice I forced myself to do such. The behavior had like a reinforcing effect. The more I ate the more I wanted to eat, the more I eat, the more I wanted to eat. Finally I fell like the furnace is on. Does that resonate with anyone but me? Literally my body feels constantly warmer, and I feel hungrier, and there's a shift in both energy and gains. Now again, not big on the supplements, but it's nearly impossible to eat breakfast and then go run 1500 stairs without cramping or puking. Same with my middays (which I'm about to do after this message) It is, however, possible to do that with a meal replacement. And because I've worked these extra supplements into my day I'm getting that reinforcing behavior I need. I fuel more, I feel hungrier. I eat more, I have more energy. I have more energy, I perform better in training.

I'm not counting calories right now. I'm eating extremely well. Lots of lean protein, low on the carbs, and low-gi carbs, etc. For instance, my routine today was:

Meal replacement (6:30)
Run (7:00)
Coffee+milk (8:00)
Chicken Breast (9:00)
Chicken Breast (11:00)
Gym (1:00ish)
Chicken Break + veggies (2:30)
Gym (5:00ish)
Probably something clean eating, maybe corn pasta, lots of vegetables, etc.
Cottage-cheese+fruit or meal replacement before bed

What do you think? think I should be counting a little closer? I know this is a pretty simple equation. Output more than in. At the same time I'm trying to create a regular and healthy appetite that sticks with me for the long term.
 
Yeah - 10 - 15. Not bad huh? Too bad I look like I live on Doritos. Ha ah.

On the topics of supplements - now I'm not a big fan of supplements, however I was pointed in their direction because of my poor eating habits and I will say that either they've actually worked or created placebo effect. This isn't about bulking or trimming, it's about adequate and regulated.

See the problem with nutrition has always been a lack of appetite. I've been a doctor, a naturopath, and a dietitian about this single, solitary problem. I am literally never hungry. Having seen a dietitian last about this, she said you've got to start eating more smaller meals and heeding her advice I forced myself to do such. The behavior had like a reinforcing effect. The more I ate the more I wanted to eat, the more I eat, the more I wanted to eat. Finally I fell like the furnace is on. Does that resonate with anyone but me? Literally my body feels constantly warmer, and I feel hungrier, and there's a shift in both energy and gains. Now again, not big on the supplements, but it's nearly impossible to eat breakfast and then go run 1500 stairs without cramping or puking. Same with my middays (which I'm about to do after this message) It is, however, possible to do that with a meal replacement. And because I've worked these extra supplements into my day I'm getting that reinforcing behavior I need. I fuel more, I feel hungrier. I eat more, I have more energy. I have more energy, I perform better in training.

I'm not counting calories right now. I'm eating extremely well. Lots of lean protein, low on the carbs, and low-gi carbs, etc. For instance, my routine today was:

Meal replacement (6:30)
Run (7:00)
Coffee+milk (8:00)
Chicken Breast (9:00)
Chicken Breast (11:00)
Gym (1:00ish)
Chicken Break + veggies (2:30)
Gym (5:00ish)
Probably something clean eating, maybe corn pasta, lots of vegetables, etc.
Cottage-cheese+fruit or meal replacement before bed

What do you think? think I should be counting a little closer? I know this is a pretty simple equation. Output more than in. At the same time I'm trying to create a regular and healthy appetite that sticks with me for the long term.
 
Maybe you are over training your body? Maybe take a few days off and stick to your calories religiously and then resume your workouts, sometimes the body adjusts to what you expose it to and will make you hit a plateau.

Also, you can try "zig-zagging" your calories, some days eat 1,200 and others 1,900, but always stick to your allotted calories for the entire week. This is for the same reason above, the body gets used to the things we do to it. If it suddenly sees "Hey, I have 1,900 calories, I don't need to hold on to extra energy (fat) because I have extra" then you shock it by going to a minimum then to an average. If you do that for a week or two it could def. help.
 
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