Can't Lose Weight!!!!

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    JonSchm22's Avatar
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    Can't Lose Weight!!!!


    Hey guys, I am new to this forum so this is my first post on here! I will include my past stats and other important stuff! If yall could let me know if I am doing something wrong or if yall have any advice let me know. Thanks!


    Current:
    5'7
    225 lb
    20-25% Body Fat

    I just got off a Mdrol/11oxo diet, I did 3 weeks Mdrol at 10/20/20 and 6 weeks of oxo at 6 tabs a day( I worked up to 6). I gained about 5 lbs and leaned up alot more in my chest, back, arms, and legs! So my BF% is not updated.

    I plan on cutting now to about 190-200 pounds by Feb or March. (about 25-30 lbs)
    I have lacrosse starting Jan. 15 so That will up my cardio days (3 hours a day)

    Diet:

    Cutting Phase: MEals every 3-4 hours starting at 8 am

    Breakfast: 8:00am
    7-8 egg whites
    1 slice Ezekil bread
    Half cup of oats, (oil fashioned)

    Mid-Morning Snack:
    Protein shake with water
    1 serving roasted almonds, 12 count.

    Lunch:
    Salad
    Low-fat dressing
    1-Serving almonds
    Veggies (greens) Broccoli ect.
    Chicken, or turkey (low sodium)
    Brown rice (your choice)

    Mid- Afternoon Snack:
    Peanut butter (take 3 table spoons itself, not with bread)
    1-serving of almonds
    Or
    Protein Shake with water

    Dinner:
    Chicken whites or Salmon, Mahi Mahi, Talapia
    Veggies

    Post-Workout:
    Protein shake with water

    Workout Sample:

    Sunday & Wednesday
    Chest:
    Bench press - 5 sets, 6-10 reps
    Flat bench flies - 5 sets, 6-10 reps
    Incline bench press - 6 sets, 6-10 reps
    Cable crossovers - 6 sets, 10-12 reps
    Dips - 5 sets, to failure
    Dumbbell pullovers - 5 sets, 10-12 reps
    Back:
    Wide Grip Pulldown: 5 sets, 6-10 reps
    Bent over dumbbell rows- 5 sets, 6-10 reps
    Seated pulley rows - 6 sets, 6-10 reps
    One-arm dumbbell rows - 5 sets, 6-10 reps
    Calves:
    Standing calf raises -5 sets, 15 reps
    One-legged calf raises (holding dumbbells) - 6 sets,12 reps

    Monday & Thursday
    Legs:
    Squats - 6 sets, 8-12 reps
    Leg presses - 4 sets, 8-12 reps
    Leg extensions - 6 sets, 12-15 reps
    Leg curls - 6 sets, 10-12 reps
    Barbell lunges - 3 sets, 15 reps
    Shoulders:
    Seated barbell presses – 5 sets, 6-10 reps
    Lateral raises (standing) - 5 sets, 6-10 reps
    Upright Rows - 5 sets, 6-10 reps
    Cable lateral raises - 5 sets, 10-12 reps
    Barbell Shrugs-4 sets, 20 reps
    Dumbbell Shrugs-4 sets, 20 reps

    Tuesday & Friday
    Biceps:
    Hammer Curls-6 sets, 6-10 reps
    Barbell curls - 6 sets, 6-10 reps
    Seated dumbbell curls - 6 sets, 6-10 reps
    Dumbbell concentration curls - 6 sets, 6-10 reps
    Triceps:
    Close-grip bench presses (for the all three heads) - 5 sets, 6-10 reps
    Pushdowns (exterior head) - 5 sets, 6-10 reps
    Barbell French presses (interior head) - 5 sets, 6-10 reps
    One-arm dumbbell triceps extensions (exterior head) - 5 sets, 6-10 reps

    Saturday: Off

    I been on Multiple cutting phases and they seem to work in the beginning but after 2 weeks I seme to plateau! If you have anythign advice to my info let me know!

    I will start doing cardio before breakfast: HIIT and Jump Roping every other day

  2. Registered User
    GLHF's Avatar
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    Quote Originally Posted by JonSchm22 View Post
    Hey guys, I am new to this forum so this is my first post on here! I will include my past stats and other important stuff! If yall could let me know if I am doing something wrong or if yall have any advice let me know. Thanks!


    Current:
    5'7
    225 lb
    20-25% Body Fat

    I just got off a Mdrol/11oxo diet, I did 3 weeks Mdrol at 10/20/20 and 6 weeks of oxo at 6 tabs a day( I worked up to 6). I gained about 5 lbs and leaned up alot more in my chest, back, arms, and legs! So my BF% is not updated.

    I plan on cutting now to about 190-200 pounds by Feb or March. (about 25-30 lbs)
    I have lacrosse starting Jan. 15 so That will up my cardio days (3 hours a day)

    Diet:

    Cutting Phase: MEals every 3-4 hours starting at 8 am

    Breakfast: 8:00am
    7-8 egg whites
    1 slice Ezekil bread
    Half cup of oats, (oil fashioned)

    Mid-Morning Snack:
    Protein shake with water
    1 serving roasted almonds, 12 count.

    Lunch:
    Salad
    Low-fat dressing
    1-Serving almonds
    Veggies (greens) Broccoli ect.
    Chicken, or turkey (low sodium)
    Brown rice (your choice)

    Mid- Afternoon Snack:
    Peanut butter (take 3 table spoons itself, not with bread)
    1-serving of almonds
    Or
    Protein Shake with water

    Dinner:
    Chicken whites or Salmon, Mahi Mahi, Talapia
    Veggies

    Post-Workout:
    Protein shake with water

    Workout Sample:

    Sunday & Wednesday
    Chest:
    Bench press - 5 sets, 6-10 reps
    Flat bench flies - 5 sets, 6-10 reps
    Incline bench press - 6 sets, 6-10 reps
    Cable crossovers - 6 sets, 10-12 reps
    Dips - 5 sets, to failure
    Dumbbell pullovers - 5 sets, 10-12 reps
    Back:
    Wide Grip Pulldown: 5 sets, 6-10 reps
    Bent over dumbbell rows- 5 sets, 6-10 reps
    Seated pulley rows - 6 sets, 6-10 reps
    One-arm dumbbell rows - 5 sets, 6-10 reps
    Calves:
    Standing calf raises -5 sets, 15 reps
    One-legged calf raises (holding dumbbells) - 6 sets,12 reps

    Monday & Thursday
    Legs:
    Squats - 6 sets, 8-12 reps
    Leg presses - 4 sets, 8-12 reps
    Leg extensions - 6 sets, 12-15 reps
    Leg curls - 6 sets, 10-12 reps
    Barbell lunges - 3 sets, 15 reps
    Shoulders:
    Seated barbell presses 5 sets, 6-10 reps
    Lateral raises (standing) - 5 sets, 6-10 reps
    Upright Rows - 5 sets, 6-10 reps
    Cable lateral raises - 5 sets, 10-12 reps
    Barbell Shrugs-4 sets, 20 reps
    Dumbbell Shrugs-4 sets, 20 reps

    Tuesday & Friday
    Biceps:
    Hammer Curls-6 sets, 6-10 reps
    Barbell curls - 6 sets, 6-10 reps
    Seated dumbbell curls - 6 sets, 6-10 reps
    Dumbbell concentration curls - 6 sets, 6-10 reps
    Triceps:
    Close-grip bench presses (for the all three heads) - 5 sets, 6-10 reps
    Pushdowns (exterior head) - 5 sets, 6-10 reps
    Barbell French presses (interior head) - 5 sets, 6-10 reps
    One-arm dumbbell triceps extensions (exterior head) - 5 sets, 6-10 reps

    Saturday: Off

    I been on Multiple cutting phases and they seem to work in the beginning but after 2 weeks I seme to plateau! If you have anythign advice to my info let me know!

    I will start doing cardio before breakfast: HIIT and Jump Roping every other day
    have you ever tried any supplements to breake the plateau? like clen and t3? any OTC fat burner would help.
  3. Registered User
    freezito's Avatar
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    are u down with oep, now u know me
    •   
       

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    bigbeef's Avatar
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    I want to be down with oep, just waitin for it to drop
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    dont do cardio in the morning unless you want to lose strength and a little muscle but my advice is do 20 minutes of HIIT with a weighted vest and wear layers of clothes do this after one of your weightlifting routines do this 2-3 times a week it will work and drop all of your supplements there not needed .
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    heavypieces's Avatar
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    Do you keep track of your calories every day? I would recommend keeping a log. If you have an iPhone use Lose It!

    HP
  7. Anabolic Innovations Owner
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    CROWLER's Avatar
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    For me what worked and worked for MANY MANY clients back in the day was AM cardio with EC and BCAAs

    The EC helped with the fat loss and the BCAAs helped preserve the muscle. Very simple but very effective IMO
    Sleep Supplement 3Z BCAA: Red Raspberry and Lemon flavors
    HGH/sleep enhancer: HGHpro
    Test Booster: TestoPRO and STOKED!
    Preworkout: MANIAC Fruit Punch and Pink Lemonade
  8. Registered User
    pcproffy's Avatar
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    I love it. Not a single fruit! Carbs aren't the enemy, calories are. 4 Fruit servings doesn't need to run you more than 300 cals. Cut out a protein shake and put the fruit in.
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    manny1519's Avatar
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    check out if you might be intolerant to some foods like breads, nuts dairy..that will definately have an impact on your weight. When I first started I dieted and had trouble after 3 weeks until I got blood work done and I was lactose and gluten intolerant which your body acts like a mental retard trying to break down math. Your body will store what it can't digest as fat and other will breakdown to who knows what and you will have gas like no tommorow. I cut out all protein shakes and witched to soy milk (I know, I know, not a favorite for bodybuilders but it has worked for me), and cut out breads. I also stopped using splenda and switched to stevia..all this made a HUGE difference. Your body is science, treat it like a project and find out what is holding you back.
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