Trouble leaning up

  1. New Member
    spoofy's Avatar
    Join Date
    Nov 2002
    Age
    33
    Posts
    190
    Rep Power
    241
    Level
    12
    Lv. Percent
    81.02%

    Trouble leaning up


    I've been dieting for about a month now and my weight loss has come to a halt. The first 2 weeks I managed to drop around 5lbs and gain some muscle mass. These last 2 weeks my BF% and weight have remained the same. What concerns me is that my calorie intake is well below maintenance and I'm not dropping any weight. Here are the stats

    height: 6'3
    Weight: 214
    Bf%: 19


    I train 4 days a week doing the beginners 9 week westside routine. Monday through friday I diet and on saturday and sunday I take it easy. Generally on saturday and sunday we go out for breakfeast and dinner so I only eat twice a day but my meals are high in calories. Mon-Fri my call intake is at 1800

    details are at FitDay.com - Diet and Fitness journal for spoofy


    I would like to get to 11% or so before bulking up. However I'm not sure what to do at this point. Should I continue my diet? Should I drop cals? Add Cardio?

  2. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,545
    Rep Power
    1213212
    Level
    93
    Lv. Percent
    58.27%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    My guess is that you have dropped your kcals too much, which has sent your body into starvation mode. Add another 200-300 kcals and reassess your progress.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  3. Elite Member
    thewilman's Avatar
    Stats
    5'9"  165 lbs.
    Join Date
    Jun 2004
    Age
    44
    Posts
    6,167
    Rep Power
    3210
    Level
    50
    Lv. Percent
    95.51%
    Achievements Activity ProPosting ProPosting Authority

    I agree w/ Rodja...starvation mode will shutdown your fatloss.

    Shoot for 10 - 12 X BW in Cals. At 214 that would be ~ 2100-2500. And make sure that you are eating 5-7 small meals. 40/40/20 P/C/F is a good place to start for your macros.

    Good luck!
    •   
       

  4. Elite Member
    Force of Green's Avatar
    Stats
    6'0"  193 lbs.
    Join Date
    Aug 2005
    Age
    31
    Posts
    5,531
    Rep Power
    149923
    Level
    56
    Lv. Percent
    30.08%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by spoofy View Post
    I've been dieting for about a month now and my weight loss has come to a halt. The first 2 weeks I managed to drop around 5lbs and gain some muscle mass. These last 2 weeks my BF% and weight have remained the same. What concerns me is that my calorie intake is well below maintenance and I'm not dropping any weight. Here are the stats

    height: 6'3
    Weight: 214
    Bf%: 19


    I train 4 days a week doing the beginners 9 week westside routine. Monday through friday I diet and on saturday and sunday I take it easy. Generally on saturday and sunday we go out for breakfeast and dinner so I only eat twice a day but my meals are high in calories. Mon-Fri my call intake is at 1800

    details are at FitDay.com - Diet and Fitness journal for spoofy


    I would like to get to 11% or so before bulking up. However I'm not sure what to do at this point. Should I continue my diet? Should I drop cals? Add Cardio?
    You sound like you're going to be victimized in this system of cruel dieting techniques forever. Starve til you creep to a bodyfat number... and then have a bulkfest and pack on the lost muscle and fat... then repeat the cycle. Try eating sensibly and learning to manage your stressors and fears.
    Freedom means nothing here.
  5. New Member
    conan1071's Avatar
    Join Date
    Jun 2007
    Age
    43
    Posts
    318
    Rep Power
    258
    Level
    15
    Lv. Percent
    30.14%

    Do you mean BW as in total or lean BW

    Quote Originally Posted by thewilman View Post
    I agree w/ Rodja...starvation mode will shutdown your fatloss.

    Shoot for 10 - 12 X BW in Cals. At 214 that would be ~ 2100-2500. And make sure that you are eating 5-7 small meals. 40/40/20 P/C/F is a good place to start for your macros.

    Good luck!
  6. New Member
    Scrat's Avatar
    Join Date
    Nov 2006
    Posts
    11
    Rep Power
    103
    Level
    2
    Lv. Percent
    97.5%

    Increase your calories a bit like Rodja said and I also agree with thewilman. Maybe I misunderstood your original post but continue to eat on the weekends as you would during the week. Only eating 2 meals per day on Saturday and Sunday will force your body to go into "survival" mode storing the majority if your caloric intake in fat tissue.
  7. Elite Member
    thewilman's Avatar
    Stats
    5'9"  165 lbs.
    Join Date
    Jun 2004
    Age
    44
    Posts
    6,167
    Rep Power
    3210
    Level
    50
    Lv. Percent
    95.51%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by conan1071 View Post
    Do you mean BW as in total or lean BW
    Total BW...much lower than 10 X TBW will shut down your metabolism. This is just a guideline (YMMV) until you understand your body/metabolism:

    10 - 12 x TBW - Cutting
    12 - 15 x TBW - Maintenance
    15 - 18 x TBW - Bulk
  8. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Wow, I looked at your entry for 6/17. WAAAY too low.

    'Healthy' weightloss is considered 1-2lbs every 2 weeks (this will tend to be higher if you are at an unhealthy weight). Since 1lbs of fat equates to about 3500 kcal, that would mean that you would only need a deficit of 250cal each day.

    Another thing that I wish Fit Day featured is calorie timing. I used to analyze diets for overweight people at my church for a while, and during that time I found that the majority of them were getting over half of their daily intake at one meal (dinner), which is at the end of the day when you're not gonna do anything except watch reruns of Seinfeld and go to bed. I don't know how you have your diet timed out, but this is an important and often overlooked aspect that should be addressed especially when the goal is losing weight.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  9. Elite Member
    Force of Green's Avatar
    Stats
    6'0"  193 lbs.
    Join Date
    Aug 2005
    Age
    31
    Posts
    5,531
    Rep Power
    149923
    Level
    56
    Lv. Percent
    30.08%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by thesinner View Post
    Wow, I looked at your entry for 6/17. WAAAY too low.

    'Healthy' weightloss is considered 1-2lbs every 2 weeks (this will tend to be higher if you are at an unhealthy weight). Since 1lbs of fat equates to about 3500 kcal, that would mean that you would only need a deficit of 250cal each day.

    Another thing that I wish Fit Day featured is calorie timing. I used to analyze diets for overweight people at my church for a while, and during that time I found that the majority of them were getting over half of their daily intake at one meal (dinner), which is at the end of the day when you're not gonna do anything except watch reruns of Seinfeld and go to bed. I don't know how you have your diet timed out, but this is an important and often overlooked aspect that should be addressed especially when the goal is losing weight.
    Calorie timing. Bingo. I guess some people just don't get it. I also hear of people skimping out on their calories post workout. Big no-no.
    Freedom means nothing here.
  10. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,545
    Rep Power
    1213212
    Level
    93
    Lv. Percent
    58.27%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Adding HIIT cardio is also a good idea to help with fat loss along with a refeed every 5-7 days for metabolic confusion and sanity. This may sound very contradictory, but if there is a particular food that you love, then you should not have to give it up. I get the impression that you are going for a lifestyle change as opposed to just cutting, so I say to remember to live a little. Don't beat yourself up if you have a cheeseburger or pizza; we're all human. When I first started cutting down from 210, I knew that it was not going to be a 8-10 week adventure, so I kept thinking about the big picture. I allowed myself 2-3 cheat meals a week, but I made the portions smaller and made sure to never miss a training session. It took some time and a lot of work, but I was able to get down to 180 and I am currently trying to move down to 165.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  11. Elite Member
    Force of Green's Avatar
    Stats
    6'0"  193 lbs.
    Join Date
    Aug 2005
    Age
    31
    Posts
    5,531
    Rep Power
    149923
    Level
    56
    Lv. Percent
    30.08%
    Achievements Activity ProPosting ProPosting Authority

    I love HIIT cardio and HIT resistance training. Both work well for jacking up your metabolic rate for extended periods of time.

    Learning to live and not regret is very important for your success. I eat at restaurants (decent to upscale ones) all the time since I moved to LA and I see no big issue in eating meals that are like 'almond crusted halibut' or 'salmon egg roe sushi' or whatnot... and desert once in a while after dinner won't kill you.

    I ordered Cheaters by BSN for an occasion of a 'buffet' or something to that effect. I'll vouch for this product that it totally works!
    Freedom means nothing here.
  12. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,545
    Rep Power
    1213212
    Level
    93
    Lv. Percent
    58.27%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by Force of Green View Post
    I love HIIT cardio and HIT resistance training. Both work well for jacking up your metabolic rate for extended periods of time.

    Learning to live and not regret is very important for your success. I eat at restaurants (decent to upscale ones) all the time since I moved to LA and I see no big issue in eating meals that are like 'almond crusted halibut' or 'salmon egg roe sushi' or whatnot... and desert once in a while after dinner won't kill you.

    I ordered Cheaters by BSN for an occasion of a 'buffet' or something to that effect. I'll vouch for this product that it totally works!
    That is another reason I love SesaThin-it is great for damage control.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  13. New Member
    spoofy's Avatar
    Join Date
    Nov 2002
    Age
    33
    Posts
    190
    Rep Power
    241
    Level
    12
    Lv. Percent
    81.02%

    Quote Originally Posted by Rodja View Post
    Adding HIIT cardio is also a good idea to help with fat loss along with a refeed every 5-7 days for metabolic confusion and sanity. This may sound very contradictory, but if there is a particular food that you love, then you should not have to give it up. I get the impression that you are going for a lifestyle change as opposed to just cutting, so I say to remember to live a little. Don't beat yourself up if you have a cheeseburger or pizza; we're all human. When I first started cutting down from 210, I knew that it was not going to be a 8-10 week adventure, so I kept thinking about the big picture. I allowed myself 2-3 cheat meals a week, but I made the portions smaller and made sure to never miss a training session. It took some time and a lot of work, but I was able to get down to 180 and I am currently trying to move down to 165.

    That is shorta how i do my weekends. Eating twice a day isn't by design .its just sorta how things work out. my gf and I are foodies so for dinner we tend to eat at some of the best places in town and do 4-6 course meals. So I guess you could say the weekend is my cheat time...it allows me to stick to my diet during the week days. Increasing meal frequency then definitely wont be a problem.
  14. New Member
    spoofy's Avatar
    Join Date
    Nov 2002
    Age
    33
    Posts
    190
    Rep Power
    241
    Level
    12
    Lv. Percent
    81.02%

    Here is what i worked out for next week.


    I went to http://www.freedieting.com/tools/calorie_calculator.htm
    and got my numbers..here they are..

    RESULTS - GUIDELINE ONLY
    Maintenance: 3200 Calories/day
    Fat Loss: 2560 Calories/day
    Extreme Fat Loss: 1920 Calories/day

    So here is what I worked out in terms of diet for mon-fri

    7am 100% whey Shake + oatmeal
    11am muscle milk in water
    1200 workout
    130 Post Workout meal Subway + Carbo Gain (maltodextrin)
    7pm Chicken Breast + broccoli
    10pm 100%Whey in soy milk

    5 meals that give me 40/41/19 according to fitday

    Totals cals 2617
    Fat 53
    Carb 273
    Protein 259
  15. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    This looks pretty good. Remember 1-2 pounds every 2 weeks is optimal for fatloss once you've gotten well into your weightloss program.

    Make sure you're weighing yourself on the same scale at the same time of day on the same day of the week wearing the same clothes, etc. etc. etc. The more variables you allow to show, the more depressing your weightloss program will be.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  16. Elite Member
    Force of Green's Avatar
    Stats
    6'0"  193 lbs.
    Join Date
    Aug 2005
    Age
    31
    Posts
    5,531
    Rep Power
    149923
    Level
    56
    Lv. Percent
    30.08%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by Rodja View Post
    That is another reason I love SesaThin-it is great for damage control.
    Maybe I could keep some Sesathin around to add to the Cheaters? I wonder if the fat-binding compound in Cheaters would render the sesame oil lignans inactive. Hmmm...
    Freedom means nothing here.
  17. Elite Member
    Force of Green's Avatar
    Stats
    6'0"  193 lbs.
    Join Date
    Aug 2005
    Age
    31
    Posts
    5,531
    Rep Power
    149923
    Level
    56
    Lv. Percent
    30.08%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by spoofy View Post
    I went to http://www.freedieting.com/tools/calorie_calculator.htm
    and got my numbers..here they are..

    RESULTS - GUIDELINE ONLY
    Maintenance: 3200 Calories/day
    Fat Loss: 2560 Calories/day
    Extreme Fat Loss: 1920 Calories/day

    So here is what I worked out in terms of diet for mon-fri

    7am 100% whey Shake + oatmeal
    11am muscle milk in water
    1200 workout
    130 Post Workout meal Subway + Carbo Gain (maltodextrin)
    7pm Chicken Breast + broccoli
    10pm 100%Whey in soy milk

    5 meals that give me 40/41/19 according to fitday

    Totals cals 2617
    Fat 53
    Carb 273
    Protein 259
    I'm curious as to why you'd use a Subway sandwich for post-workout? Subway sandwiches taste good, but are mostly bread, fixens, and lots and lots of sodium with very little bioavailable protein, regardless of what their website claims that they have. Even at that.... I dunno. Up to you man
    Freedom means nothing here.
  18. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by Force of Green View Post
    Maybe I could keep some Sesathin around to add to the Cheaters? I wonder if the fat-binding compound in Cheaters would render the sesame oil lignans inactive. Hmmm...
    Take sesamin at a different time of day, preferably not around the time of your cheat meal. Sesamin increases the rate in which stored bodyfat is released into the bloodstream. These fats are then used for energy. Hence, it's fatburning effects.

    If used before a cheat meal, you're going to be saturating your bloodstream with food calories anyhow. I would recommend taking sesamin with a light meal or before bed.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  19. Board Supporter
    metroba's Avatar
    Stats
    5'11"  202 lbs.
    Join Date
    May 2007
    Posts
    11,064
    Rep Power
    371117
    Level
    71
    Lv. Percent
    94.42%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    You guys have convinced me to try sesithin.
  20. New Member
    spoofy's Avatar
    Join Date
    Nov 2002
    Age
    33
    Posts
    190
    Rep Power
    241
    Level
    12
    Lv. Percent
    81.02%

    Quote Originally Posted by Force of Green View Post
    I'm curious as to why you'd use a Subway sandwich for post-workout? Subway sandwiches taste good, but are mostly bread, fixens, and lots and lots of sodium with very little bioavailable protein, regardless of what their website claims that they have. Even at that.... I dunno. Up to you man
    i workout during my lunch break at work. Subway is the only fast food that i can think of that is low in fat with a decent amount of protein and carbs. I get the roasted chicken breast sandwitch which has 46 grams of protein from chicken..the carbs come from veggies and wheat bread.. figured it wouldn't be too bad.
  21. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.06%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by spoofy View Post
    i workout during my lunch break at work. Subway is the only fast food that i can think of that is low in fat with a decent amount of protein and carbs. I get the roasted chicken breast sandwitch which has 46 grams of protein from chicken..the carbs come from veggies and wheat bread.. figured it wouldn't be too bad.
    Brown bags get results!
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  22. New Member
    thewrx's Avatar
    Join Date
    Jul 2007
    Posts
    52
    Rep Power
    116
    Level
    6
    Lv. Percent
    55.29%

    why dont you bring your own lunch, you lazy or something
  23. Elite Member
    Force of Green's Avatar
    Stats
    6'0"  193 lbs.
    Join Date
    Aug 2005
    Age
    31
    Posts
    5,531
    Rep Power
    149923
    Level
    56
    Lv. Percent
    30.08%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by thewrx View Post
    why dont you bring your own lunch, you lazy or something
    Freedom means nothing here.
  24. New Member
    conan1071's Avatar
    Join Date
    Jun 2007
    Age
    43
    Posts
    318
    Rep Power
    258
    Level
    15
    Lv. Percent
    30.14%

    get rid of the soy, it will lower your thyroid

    Quote Originally Posted by spoofy View Post
    I went to http://www.freedieting.com/tools/calorie_calculator.htm
    and got my numbers..here they are..

    RESULTS - GUIDELINE ONLY
    Maintenance: 3200 Calories/day
    Fat Loss: 2560 Calories/day
    Extreme Fat Loss: 1920 Calories/day

    So here is what I worked out in terms of diet for mon-fri

    7am 100% whey Shake + oatmeal
    11am muscle milk in water
    1200 workout
    130 Post Workout meal Subway + Carbo Gain (maltodextrin)
    7pm Chicken Breast + broccoli
    10pm 100%Whey in soy milk

    5 meals that give me 40/41/19 according to fitday

    Totals cals 2617
    Fat 53
    Carb 273
    Protein 259
  25. Board Supporter
    R-Mac's Avatar
    Stats
    5'9"  195 lbs.
    Join Date
    May 2003
    Posts
    909
    Rep Power
    9769
    Level
    23
    Lv. Percent
    57.81%

    Quote Originally Posted by spoofy View Post
    I went to http://www.freedieting.com/tools/calorie_calculator.htm
    and got my numbers..here they are..

    RESULTS - GUIDELINE ONLY
    Maintenance: 3200 Calories/day
    Fat Loss: 2560 Calories/day
    Extreme Fat Loss: 1920 Calories/day

    So here is what I worked out in terms of diet for mon-fri

    7am 100% whey Shake + oatmeal
    11am muscle milk in water
    1200 workout
    130 Post Workout meal Subway + Carbo Gain (maltodextrin)
    7pm Chicken Breast + broccoli
    10pm 100%Whey in soy milk

    5 meals that give me 40/41/19 according to fitday

    Totals cals 2617
    Fat 53
    Carb 273
    Protein 259
    IMO you need more whole foods, with the exception of the subway sandwich which as Forces mentioned isnt all that great (and I agree you should ditch and save for a cheat meal) you have 1 chicken breast, 1 serving of oatmeal and broccoli and thats it....like the other guys have said in their posts 5-7 meals but I personally wouldn't skip on whole foods, and I am by no means saying to abandon whey, cause its a staple in my diet as well..also why do you not eat again for 5 1/2 hrs after you pwo meal? you need to keep that metabolism going and eat close to every 3 hours....why not try something like this...

    7am 8 scrabbled /hardboiled eggs(whites & 1 yoke) with oatmeal or 4 eggs (whites & 1 yoke), scoop of whey and oatmeal
    1030 am- chicken or lean meat with brown rice/broccoli
    12-WO
    130- PWO 2 scoops whey and oatmeal...
    430-chicken breast & brown rice ,broccoli
    730-lean mean/veggies or cottage cheese/fresh fruit
    10pm-muscle milk in water or fat free milk

    obviously you would need to adjust based on you daily needed macro's to lose weight but you get the picture...dont skip on whole foods and eat more frequently to keep the metab going...hope this helps
  26. Board Supporter
    R-Mac's Avatar
    Stats
    5'9"  195 lbs.
    Join Date
    May 2003
    Posts
    909
    Rep Power
    9769
    Level
    23
    Lv. Percent
    57.81%

    Quote Originally Posted by metroba View Post
    You guys have convinced me to try sesithin.

    Stuff is awesome!
  27. Board Supporter
    R-Mac's Avatar
    Stats
    5'9"  195 lbs.
    Join Date
    May 2003
    Posts
    909
    Rep Power
    9769
    Level
    23
    Lv. Percent
    57.81%

    Quote Originally Posted by spoofy View Post
    i workout during my lunch break at work. Subway is the only fast food that i can think of that is low in fat with a decent amount of protein and carbs. I get the roasted chicken breast sandwitch which has 46 grams of protein from chicken..the carbs come from veggies and wheat bread.. figured it wouldn't be too bad.
    all it takes is when you make dinner, make more extra chicken breasts, veggies, rice, etc for the following day and bring it to work in tubber ware
  28. New Member
    spoofy's Avatar
    Join Date
    Nov 2002
    Age
    33
    Posts
    190
    Rep Power
    241
    Level
    12
    Lv. Percent
    81.02%

    Update:

    Started new diet after 1 week I've noticed a 1.5% drop in bodyfat with 1lb weight gain.

    seems to work
  

  
 

Similar Forum Threads

  1. Trying to cut and lean up.
    By bigtoy in forum Weight Loss
    Replies: 47
    Last Post: 07-10-2008, 02:22 AM
  2. IDS Rapid release "Lean Up" Tabs
    By Ace5high in forum Supplement Logs
    Replies: 2
    Last Post: 06-30-2008, 04:20 PM
  3. IDS Lean Up
    By MuscleBound1337 in forum Weight Loss
    Replies: 0
    Last Post: 06-27-2008, 04:39 PM
  4. Replies: 0
    Last Post: 03-24-2008, 01:44 PM
  5. Prohormone for leaning up?
    By cmp007 in forum Supplements
    Replies: 12
    Last Post: 06-07-2007, 05:39 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in