Lost 30 lbs. More to go...

S

shaka

0
Hi folks. New here.

I'm 41 yr old male. I lost 30 lbs in two months. Want to get back to being the active windsurfer fella I used to be. I have another 15-20 to go before I can get back on the water. And then want to continue to lose another 20 after.

I started at 270 and now am 240. 5'11". Was pretty heavy. Ideally I should be between 190-200. I have always had a larger frame/muscle mass. Built more like a line backer. Broad shoulders. I have been hitting the gym off and on for the last couple years building strength. But really didn't get serious about health/weight loss until recently.

Here's what I have been doing. Eating healthy low fat foods and not in large amounts. Drinking water constantly. Hitting the gym 3 times a week at 3-3.5 hours a session. Full body resistance/weights and cardio. I walk a steep hill for 30-40 min in between my gym visit days. I'm stronger than I have ever been already. I would have to guess that I have put on 5 lbs of muscle in 2 months as well. Just a guess by how I look and what people are saying. Waist has gone from 42 to 38 inches.

So by mid June (today is May 10th) I need to have lost an additional 15-20 lbs. or get to 36-35" on the waist line. I have a particular goal because the gear I will be using are really aimed at men in the 36" and under waist line.

Here's my questions: The scale for a week or more keeps saying I am stuck at the 240 mark. Is it normal to hit a level and get stuck for a bit? Do you think I will make it to 225-220 should I stick with my current regiment? Or do I need to step it up even further? I'm a little afraid to diet even more because of the amount of exercise I am doing already.

Thanks for you time and input.
 
3 hrs is a long time for a session at the gym, are you sure you need to be doing that much? Also don't restrict your calories too much - up the intensity of your workouts. Have you been counting calories at all?

Congrats on the weight loss :)
 
Thanks for the reply. I haven't been counting calories but I do keep an idea of what I have eaten in a day. I just stay focused and motivated. The biggest thing, for me, is to avoid the high fat and processed sugar food items. Drink lots of water. Limit myself to one diet coke a day with lunch. I will have a once or twice a week night where I can have some beers or wine (that is a negative, but I figure once or twice isn't going to throw me off to badly). I have a protein shake after the workout. Lunches are usually fresh turkey breast sandwich on 9 grain. No mayo. Etc. Dinners are chicken breast on salad (light dressing). In order to get my full body workout in with at least 30-40 min of pretty aggressive cardio on the cross ramp, it takes me 3+ hrs to get it done. Then i skip a day to let the body recover. But will still go on a walk up a steep hill to get the heart pumping in between the gym visits. I guess you could say I'm on a mission.

But has anyone encountered a week or more where the scale just doesn't go down? I've noticed that it will get stuck for a few days, and then jump down. Kind of like steps. But it's been kind of stuck at the 240 for more than a week. Just curious really. Maybe I should totally get rid of the alcohol for the last month.
 
First, you're doing great, maybe too well. Losing 15lbs a month is a lot. To answer your question, yes, plateauing is common. You shouldn't be weighing yourself every day. Too many factors (hydration, meals, etc) can cause daily fluctuations. Once a week weigh ins should suffice. I wouldn't advocate changing your diet, but getting a better handle on your calorie count would help you make that decision. Consider switching up your workout. As Nicolaw said, 3.5 hours is a long workout. It's tough to be effective that long. Consider going from a full body workout to a split workout where you work only some of your body in a single workout, but work all body parts at least once a week. Lots of options and many workouts are described in other parts of the forum. I would try to keep the workout at two hours or less. As far as the alcohol goes, it depends on how important it is to you whether or not you cut it out. It's empty calories you could put toward nutrition. If it's too important to cut out, you can turn it into a separate self-improvement program later.
 
I use free-weights and machines for resistance. I don't do weight increase, but rather keep the rep numbers up for strength. Will sometimes reduce weight to do so. 3 sets, not 4. That would be a 4+ hr workout. I move fairly quickly to keep the heart pumping as well. It's a pretty unorthodox workout for sure. But it allows me to build strength and melt weight. The below is in order of how I work out.

Description/Weight/Reps

Chest
Incline Free-Weight Machine 270 - 10,9,8
Straight Free-Weight Machine 270 - 12, 10, 10
Decline Free-Weight Machine 320 -12,11,10
Butterfly Machine All Weight - 13,12,10

Shoulders
Standing Dumbbell Fly 40 each - 20, 13, 13
Military Shoulder Press Machine 270 – 12, 11, 10

Back/Lat
Seated Row (high) Machine Wide Grip 190 – 15,13,12
Seated Row (low) Pull Machine Close Grip 240 – 15,14,13
Lat Pull Free-Weight Machine 320 – 11,10,10

Biceps
Standing Free-Weight Barbell 100 – 10,10,9
Seated Isolated Machine 150/145/140 – 10,10,10

Triceps
Tricep Machine 150 – 20,14,13

Forearms
Seated Barbell Arms on Knees 60 – 20,15,13

Mid Section
Lower back sit-ups incline holding 25 – 24,20,20
Side (both) pull incline holding 25 – 26,24,22
Sit-Up Machine 150 – 25,22,20
Floor Crunches Nose to Ceiling 30,25,20
Floor Glutes – 30,25,25
Floor Leg Raisers – 30,25,25

Legs
Leg Press Machine 350 – 21,18,17
Hamstring Curl Machine 140 – 18,15,13
Leg Extension Machine 140 – 15,14,13
Outer Thigh Machine 205 – 25,20,20
Inner Thigh Machine 250 – 25,20,20
Calf Press Machine 360 – 25,20,20

Cardio
35-40 mins on Crossramp – Incline 10 Resistance 15
Not sure how accurate it is but says I burn 350-520 cals. Depends on how long I go.

Thanks.
 
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