- 02-07-2013, 01:00 PM
Hey guys I'm a 20 year old college student that's been watching what I eat and working out for about a year now and I've hit a plateau on my weight loss goals. I workout 6-7 times a week, rarely do cardio (bc of the winter), and eat about 2350 calories a day. My supps list include: PWO, BCAAs, whey, fish oil, green tea, cla, and a multi. I would just like some advice on busting past this plateau and getting under 200lbs. My before pic I was 285lbs with a 40" waist, I'm currently 207lbs with a 34" waist. Thanks guys!
- 02-09-2013, 12:13 AM
You look awesome!!If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-
02-09-2013, 12:29 AM
Just noticed you say barley do cardio but train 6-7 times a week. Is that weight training 6-7 times a week.
You can always weights 3x a week and through in some hiit 3-4times a week! Hiit with a good diet works awesome!
02-09-2013, 12:31 AM
02-09-2013, 12:38 AM
Iv recently dropped the calories and added Hiit with a clean and maintainable diet and getting great results, I'm going into 5th week now. When I started hiit I was stuffed in 15 mins doing it 3x a week.
Now in doing it 4 times a week half hour each session and can see the difference each week! You will do awesome you have already had great results. Keep in mind recovery is important for muscle growth so get in your days off weight training.
02-09-2013, 12:58 AM
02-09-2013, 02:34 AM
Eg: sprint flat out for 30secs then walk for 1-2mins then repeat over.
But you can switch it up using bikes, rower etc.
I do stair sprints for 30 sec intervals flat out, then walk and get my breath for about 1-1.5mins, then go again, every 3rd set I might change from sprinting up the stairs to jumping up every 3rd step as fast as I can for 30secs.
Once i have completed about 20 mins on the stairs il take a break for 5 mins then go do flat sprints on the oval. Sprint width ways across the oval, then walk back to where I started... Then sprint again , and continue for 10mins.
Google HIIT there is a lot of different options but it really works well, it suppose to burn calories upto 24hrs after the session. Definately beats spending a hour on a treadmill
02-09-2013, 10:43 AM
02-09-2013, 11:09 AM
If your doing the superman program why are you lifting 5-6days?Thats a 4 day split.Stick to that and add 15-20min cardio post and wed/sat for 30-45 at moderate intenisty,as superman progman is pretty taxing as it is for alot of hitt.
02-09-2013, 12:01 PM
02-09-2013, 01:53 PM
you are actually looking really amazing, and I think that you are right to look into making a diet adaptation. If you are at 230gm of protein and around 2500 cals what do you other macros look like? and how clean are your macro sources?
I love it! Keep it up!
Team EBF Elite
02-09-2013, 04:50 PM
02-09-2013, 05:06 PM
sorry what I meant by it was what about your carbs and your fats (other macros lol)
and from the list that you have given it looks like you fairly clean/natural-kudos!. How long have you been at the 2500 cals with the macros at the amounts that you just gave?
Team EBF Elite
02-09-2013, 05:12 PM
Thanks for all the advice! I love it
02-09-2013, 05:18 PM
Watch how much lifting your doing on top of that routine,you need recovery for it to work.
Also if your energy is good and your still losing fat then you got your diet pretty well in order.
As for diet details your protein intake looks good so does fat intake carbs seem low for high intensity lifting but everybody is different when it comes to diet.If its working dont change it.If your feeling worn out your lifting to much(recovery)or not getting enough cals or the combo of both.
Which will have you overreaching in a few weeks and overtraining in a few months at that pace.Yes there is such a thing as overtraining when you dont eat enough and train to much(been there)
02-09-2013, 05:34 PM
02-09-2013, 07:15 PM
02-09-2013, 07:20 PM
Always go with your ideas for a test run,your have more humbleness if it works then you would've by been being told.If it doesnt you now know not to do it again(nor recommend it)
But help/input does have its place at times if you really cant seem to get the results your after.
02-09-2013, 07:31 PM
02-09-2013, 08:13 PM
02-09-2013, 10:16 PM
02-09-2013, 10:20 PM
02-10-2013, 10:58 AM
I know on my rest days I just think about hitting the gym! It is really addictive- it feels sooooo good! lol
Team EBF Elite
02-10-2013, 01:47 PM
02-10-2013, 03:24 PM
it is really trial and error. you need to find what works for you. a free meal may work every once in a while to jump start the metabolism, but could hurt you if you do not implement it correctly- you learn; the same applies with carb cycling you need to have your high/refeed days but need to make sure your low and moderate days balance out the high day(s). or you could just cheat and hire a coach LOL
Team EBF Elite
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