Where do I go from here?

Geovicsha

Geovicsha

Active member
After losing 23kg/50lb since January, I now ask the question: Where do I go from here?

Originally, my goal weight was about 64-68kg. I wasn't certain yet on the exact figure, rather was focusing what I looked in the mirror. After a discussion with my GP, he advices that my current weight of 71-72kg is reasonable and I should now rather focus on weight/strength training and "toning up". He said the "flabby areas" are if anything, lose skin, and will tighten up once I do strength training at the gym 2-3 times a week.

I also questioned how I am able to maintain, and he said once the body reaches a certain weight, I will plateau and settle on this weight. The thing is, on the one hand I think I can lose a few more kilos, on the other I have had the same GP since I was 5 years old (so 14 years) and take his word in high regard.

I asked in my diary, and got a suggestion from Ankebuzz who believes I can break the plateau and told me:

I think it was Maleficient that got to a certain weight.... her GP told her she won't lose anymore, her body has decided to plateau and settle at that weight. She did a few things to break the plateau... read about on the site, or ask her maybe.
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Here is my options, and I ask anyone here for advice:

1/ Lose a few more kilos, despite the fact I am currently in a plataeu and have not lost a significant amount since late June?

2/ Primary focus on weight training now and tone up, eliminating the "flabby areas" as according to my GP.

3/ Other. Combine the two? Something else?

Thanks in advance, and thank you for all the help over half the year.

Shannon.
http://weight-loss.fitness.com/members/ankebuzz-29342.html
 
Wasn't me that said that...

If i were you - I would focus on weight training .... don't lose sight of what you're eating... becuase nutrition is still critical... but focus on measurements and what you're seeing rather than what the scale is telling you.

Plataeaus can generally be overcome by eating at maintenance for a while - and then cutint back... if it is indeed a plateau.. once people are on a weight loss track for a while (myself included) they tend to get alittle lazy about calorie counting and portion measuring and are eating more calories than they think they are...
 
I actually haven't measured myself around the waist since starting, I should really do that. And yeah, during the last month I've been a bit slack with counting the calories; when you go off trail you sort've lose hope.

I think I want to get down to 68kg-69kg, something about having a 6 as the first number makes me feel really satisfied. And if I want to do that I have to get strict again, although I'll still focus on weight training. Might post a new topic asking specifics on optimal weight training and what I should change in my diet.

:)
 
the stickied threads in the exercise forum have a ton of good information on weight training and the stickied threads in nutrition will point you in the right direction for diet - though the most optimal diet is the one that you can stick with for the rest of your life..
 
Well I've done pretty well for the past 7 months, but I guess for building muscle there needs to be minor alterations.

Thanks Mal. :)
 
ah, sorry, then it was Omega not Mal (I get them confused, dunno why :) )

Oooo, you should measure your waist, bet u'll be surprised at the difference!

Maybe doing the maintenance with weights thing for one month and then trying to lose again? Just another idea...
 
Hey, you know what, plateaus do pass if you are just consistent and patient... in the meantimne, why not enjoy your awesome new bod!?

Looking good by the way, I think you are a very attractive guy :) Well done on your success so far!
 
Thank you, you are pretty cute yourself. :) Yeah, I'm being much more consistent and strict like my earlier months lately, that should kill the plateau.

You've been very helpful, I guess you deserve that rep. :D
 
Well I decided to focus more on weight training, and I developed this workout. I sent this message to Steve, but I'll ask you guys too.

Here is the workout plan:

1. 10 reps of normal dumbbell use, each hand
2. 10 reps of Flat Chest Presses
3. 8 reps of Flat Chest Flies
4. 10 reps of Lateral Raises
5. 6 reps for each hand of Front Raises
6. 8 reps of Upright Rows
7. 6 reps of Shrugs
8. 8 reps for each hand of Hammer curls
9. 8 reps for each hand of Concentration Curls
10. 8 reps of French Presses
11. 6 reps of Half Squats
12. 6 reps of Dumbbell Lunges
13. 10 reps of Dead Lifts
14. 10 reps of chest exercises with barbell
15. Sit-ups
16. Push-ups
17. Stretches
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1. Am I doing too much or too little? Or just right?
2. Am I missing out on any vital muscles? Like stomach?
3. Should I focus more with a barbell rather than dumbbells?
4. Do you think it would be a great help to join a gym?
 
Steve has a great beginners workout stickied in the exercise section that I really like.. There are a lot of beginner workouts floating around out there. You may want to look at.

I really like this one:

You may also want to look at Mark Rippetoe's book Its pretty much the Bible of beginning strength training. Well worth the 30 bucks.

I would advise joining a gym if you want to start a serious weight training program but if you don't want to there are other options. Looks like you have barbells. Check out He has another book called Never Gymless if you want to kick it old school and do body weight stuff.
 
Geovicsha said:
Well I decided to focus more on weight training, and I developed this workout. I sent this message to Steve, but I'll ask you guys too.

Here is the workout plan:




1. Am I doing too much or too little? Or just right?
2. Am I missing out on any vital muscles? Like stomach?
3. Should I focus more with a barbell rather than dumbbells?
4. Do you think it would be a great help to join a gym?
Click to expand...

Woah that is way too much and way too many isolation exercises. It's much more effective to work large groups of muscles using compound exercises. If you do chose to throw some isolation work in there (ie: bicep curls) you want to do those at the END of your workout. The reason for that is so you don't tire out a muscle that you're going to need to use for a compound exercise (ie: bench press). There is a lot of information in the stickies on all of this, and if you search around you can even find some full body routines. I'm definitely not an expert, but you said you sent this to Steve right? He'll tell you what's up much better than myself.

Good luck though and great job on all the wonderful progress you've made so far!!! :)
 
maleficent said:
once people are on a weight loss track for a while (myself included) they tend to get alittle lazy about calorie counting and portion measuring and are eating more calories than they think they are...
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This is exactly what has happened to me recently. My goal was 1600-1800 per day and there has been a couple times where I didn't lose any weight in a week. Thinking about it and really tracking my calories, I was eating up around 2000-2500 per day. So, I readjusted and am back on the losing track.
 
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