KRuth22
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Hey, my brother has yet to join the site but I showed him around and am trying to get him some advice. We both started a weight loss contest and both doing very well. He started at 328 and has gotten down to 283 since January 4th and has since hit a big plateau. His typical day is:
-breakfast-protein shake w/banana and 1 tbsp of peanut butter
-snack- 1 oz almonds and apple
-lunch- turkey or tuna sandwich with light whole wheat bread and half a grapefruit
-snack- apple and can of tuna or 6oz. chicken breast
-workout
-8-10oz of chicken, fish or lean beef, 2 cups broccoli, 1oz almonds
-snack 1/2 cup cottage cheese.
Very minimal variation with only slight changes avocado for almonds, ect.
He also has an 8-5 desk job, with a half hour lunch to rule out any midday cardio. Morning cardio out of the question.
Supplements: OEP, CLA (2g a day), Sesamin (3g a day), Fish oil (10g a day), Jack3d (pre workout), multi
Workout 5-6 days a week. 4 days of cardio 30-40 minutes (bike, walk incline, or recently HIIT run/walk)
Weight portion is usually supersets with each muscle once per week. With short rest periods.
The last three weeks he has lost a total of 5 pounds total with a 1lb gain this past week. He has not been cheating at all on the diet and I know his workouts have been good. I was trying to give him my own advice on what he should do, and all I can think of is maybe taking a couple days off of the workout and diet just to confuse the body a little. I assume that he is hitting the wall due to just body adaptation to his routine. He was thinking of starting a Keto diet to push beyond that plateau. Any advice would be great and hopefully he can get registered pretty soon and I'll get him to post in here when he does.
-breakfast-protein shake w/banana and 1 tbsp of peanut butter
-snack- 1 oz almonds and apple
-lunch- turkey or tuna sandwich with light whole wheat bread and half a grapefruit
-snack- apple and can of tuna or 6oz. chicken breast
-workout
-8-10oz of chicken, fish or lean beef, 2 cups broccoli, 1oz almonds
-snack 1/2 cup cottage cheese.
Very minimal variation with only slight changes avocado for almonds, ect.
He also has an 8-5 desk job, with a half hour lunch to rule out any midday cardio. Morning cardio out of the question.
Supplements: OEP, CLA (2g a day), Sesamin (3g a day), Fish oil (10g a day), Jack3d (pre workout), multi
Workout 5-6 days a week. 4 days of cardio 30-40 minutes (bike, walk incline, or recently HIIT run/walk)
Weight portion is usually supersets with each muscle once per week. With short rest periods.
The last three weeks he has lost a total of 5 pounds total with a 1lb gain this past week. He has not been cheating at all on the diet and I know his workouts have been good. I was trying to give him my own advice on what he should do, and all I can think of is maybe taking a couple days off of the workout and diet just to confuse the body a little. I assume that he is hitting the wall due to just body adaptation to his routine. He was thinking of starting a Keto diet to push beyond that plateau. Any advice would be great and hopefully he can get registered pretty soon and I'll get him to post in here when he does.