Stuck at 225. Added cardio and still stuck at 225. Need advice.

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  1. Stuck at 225. Added cardio and still stuck at 225. Need advice.


    So, I am recovering from a sinus procedure so I can actually breather properly. I haven't been able to breathe properly in 2 years because of sinus issues. I have a bottle of ostarine and GW here in cap form that are mixed together. I will not take them until I am breathing properly and get my testosterone tested to get a new baseline. Anyway, I lost 20 pounds at about 1,700-1,800 calories, then I stopped loosing weight at 225. I tried adding in cardio and doing the same amount of calories and even increasing them some to 1,900-2,000. I've been walking about an hour a day and I'm still stuck at 225. I cannot do HIIT right now because of my breathing issues. What should I do and is there something I can take to accelerate fat loss that will not cause body temp to increase, or cause GERD? I have high blood pressure at the moment due to my breathing being ****. I'm talking 138/87. A few months ago before my allergies got worse, my bp was about 120/70 and I weighed more.


  2. Sounds like your cortisol levels are ****ed from serms or use of other things, get it checked itís cheap.
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  3. How much cardio are you doing? 1 hour a day of walking, but how many times a week?
    How long did you diet on 1,700-1,800 calories? How often do you have re-feeds/cheat meal?

  4. Plus 1800 cals is way too low at 225 it wonít do anything but burn muscle

  5. Sounds diet related
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  6. Quote Originally Posted by Recognize View Post
    Sounds like your cortisol levels are ****ed from serms or use of other things, get it checked it’s cheap.
    Haven't done any SARMS, or SERMS yet. I'm waiting to do my first cycle ever.

  7. Quote Originally Posted by ECC View Post
    How much cardio are you doing? 1 hour a day of walking, but how many times a week?
    How long did you diet on 1,700-1,800 calories? How often do you have re-feeds/cheat meal?
    I haven't been doing re-feed/cheat. I was only 1,700 for about I'd say 4 or 5 months. I had GERD surgery and just stuck to 1,700, also because it was hard to eat for about 2 months. Also, I know my cortisol is super high because I can't really sleep great at the moment.

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    Try this bud, train 6 days a week with 6-8 rep range with 3 sets and a 12-15 rep range with 4 sets for your workouts and do 30 minutes of LISS cardio 4 days a week. Iím 6 weeks in and Iím 23 pounds down. Started at 210 now 180 10% thank me later

  9. Meal 3 before workout/ shake and meal 4 immediately after.

  10. Thanks, but I can't really lift for a few more weeks due to the procedure and my BP being so high. What can I do until then?

  11. Quote Originally Posted by Recognize View Post
    Sounds like your cortisol levels are ****ed from serms or use of other things, get it checked itís cheap.
    I didnít see this before I posted.
    Spot on with my thoughts

    Regardless of serms/sarms
    When we diet, train, cardio on top of the other daily stresses of life recovery can be compromised. Try looking into more active ways to recover your symphatic nervous system..... more sleep! Yoga, long stretching sessions, massage, etc.

    Once you

  12. Quote Originally Posted by Shiznown View Post
    I haven't been doing re-feed/cheat. I was only 1,700 for about I'd say 4 or 5 months. I had GERD surgery and just stuck to 1,700, also because it was hard to eat for about 2 months. Also, I know my cortisol is super high because I can't really sleep great at the moment.
    Once youíve gotten better recovery, Iíd look into a more efficient way of tracking cardio. Donít just go for a walk. Go out to burn 300 calories 4x per week. Then progress that as necessary to create the adaptation youíre looking for. As the other poster mentioned. I wouldnít touch calories, at least not to drop them any further.

  13. Quote Originally Posted by ECC View Post
    Once you’ve gotten better recovery, I’d look into a more efficient way of tracking cardio. Don’t just go for a walk. Go out to burn 300 calories 4x per week. Then progress that as necessary to create the adaptation you’re looking for. As the other poster mentioned. I wouldn’t touch calories, at least not to drop them any further.
    Is 1,900-2,000 okay at the moment? I basically sleep all the time now since I really don't get real rest. It really sucks because I wanted to loose all the fat and once I recover focus on muscle growth, but I guess that won't happen, unless there is a way using SARMS to loos fat and gain muscle and strength at the same time.

  14. Quote Originally Posted by Shiznown View Post
    Is 1,900-2,000 okay at the moment? I basically sleep all the time now since I really don't get real rest. It really sucks because I wanted to loose all the fat and once I recover focus on muscle growth, but I guess that won't happen, unless there is a way using SARMS to loos fat and gain muscle and strength at the same time.
    Dude it sounds like your hormones are out of wack to be honest. Have you messed with any anabolics?

  15. Quote Originally Posted by Recognize View Post
    Dude it sounds like your hormones are out of wack to be honest. Have you messed with any anabolics?
    No. They're out of wack from 2 years of dealing with breathing issues due to enlarged turbinates, making sleep apnea worse.

  16. Where your calories are at is really relative to a ton of different variables. The one thing to consider is how far exactly you have to go in terms of fat loss, and how many drops in calories might be necessary to get to that end goal.... does that make sense?
    If someone 225 starts their diet at 2,000 kcalís bs letís say 2,500 kcalís, they simply have less adjustments they can make to keep results coming. Remember the bodies goal on a daily basis is to survive....adapt and survive. Once you take calories away or increase expenditure it will find away to survive on that (hopefully the adaptation to lower calories is fat-loss) but once the body adapts you have to be ready to make a change

  17. My advice use private med labs and get a full panel blood work done of EVERYTHING, see where youíre ****ed up and come back Iíll fix it

  18. Quote Originally Posted by ECC View Post
    Where your calories are at is really relative to a ton of different variables. The one thing to consider is how far exactly you have to go in terms of fat loss, and how many drops in calories might be necessary to get to that end goal.... does that make sense?
    If someone 225 starts their diet at 2,000 kcal’s bs let’s say 2,500 kcal’s, they simply have less adjustments they can make to keep results coming. Remember the bodies goal on a daily basis is to survive....adapt and survive. Once you take calories away or increase expenditure it will find away to survive on that (hopefully the adaptation to lower calories is fat-loss) but once the body adapts you have to be ready to make a change
    That's why I've started to add calories and add cardio. I figure if I add in calories and add cardio to compensate, then it would help my body loose weight. I mean I'll walk 2 hours a day and bump calories to 2,300 if that'll help. Maybe I should bump them up that much. I seem to stay more consistently around 225 once I upped calories and started doing cardio. Before at 1,700-1,800, my weight would fluctuate from 225-228. Now it seems to just stay around 225-226, if that tells you anything.

  19. Quote Originally Posted by Shiznown View Post
    That's why I've started to add calories and add cardio. I figure if I add in calories and add cardio to compensate, then it would help my body loose weight. I mean I'll walk 2 hours a day and bump calories to 2,300 if that'll help. Maybe I should bump them up that much. I seem to stay more consistently around 225 once I upped calories and started doing cardio. Before at 1,700-1,800, my weight would fluctuate from 225-228. Now it seems to just stay around 225-226, if that tells you anything.
    Look at the intensity of your training first and foremost. Remember the idea is to limit stress. If I have a client with any sort of metabolic adaptation the most cardio Iíll give is HIIT a few times a week. Understanding thatís not doable for you right now Iíd simply look at how progressive your workouts are. Iíd most likely look to
    Limit exercises/sets/even reps, but Iíd like to see intensity and progression a priority. Walks are a great way to allow to body to recover, especially in a low caloric state, but not the most effective form of cardio for fat-loss

  20. I think the lack of weight training is really hindering you here. If your body is only having to deal with daily walking then it will feel no need to hold on to muscle. Maybe try some light dumbell work. So we are not talking about intense rectum prolapsing blood coming out of your nose type stuff but even a couple of tri sets three days a week of overhead press/dumbell flies lying on the floor/bicep curls then walking lunges/dumbell squats/bent over rows. Can make the world of difference. Just start at 20 pounders and if you haven't been lifting at all you will probably feel sore the next day and flick a switch in your body to start trying to maintain muscle. Keep doing the walking too and make sure plenty of your 1800 cals is protein.

  21. I think that amount of calories is too low for your body weight. Have you calculated your TDEE? Second, how long have you been at that amount of calories? If it has been 2 or more months, you probably need a refeed. A refeed can really help one that has been in a deficit for a low period of time. Here are some good articles.

    https://www.muscleforlife.com/refeed/
    https://www.t-nation.com/diet-fat-lo...to-cheat-meals

    You may want to look into cheat meals too, but I personally like refeed days

    https://thibarmy.com/the-cheating-manifesto/
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  22. Have you considered fasting? It will lower your bp, cause your cortisol levels to stabilize, and allow your body to switch to burning fat as fuel. There have been multiple studies using DEXA scans that prove that there is no lean muscle mass lost during extend fasting.

  23. Quote Originally Posted by AntM1564 View Post
    I think that amount of calories is too low for your body weight. Have you calculated your TDEE? Second, how long have you been at that amount of calories? If it has been 2 or more months, you probably need a refeed. A refeed can really help one that has been in a deficit for a low period of time. Here are some good articles.

    https://www.muscleforlife.com/refeed/
    https://www.t-nation.com/diet-fat-lo...to-cheat-meals

    You may want to look into cheat meals too, but I personally like refeed days

    https://thibarmy.com/the-cheating-manifesto/
    Every 2 weeks or 10 days, I have a huge cheat day with desserts, unhealthy food, etc. the funny part is I don’t even feel like I am able to eat that much, but I eat probably around 3000-3500 calories. It gets me by and my water retention goes away a day or two later if I even had any.

  24. at 225, I would estimate your BMR to be at 2250 calories.

    You're increasing caloric expenditure by weight resistance and further increasing it by cardio. From how i'm looking at it, your metabolism is already taxed from you losing that 20 pounds.

    You might benefit from taking a diet break for about a week to two weeks. Continue lifting, focus on lifting heavier, slowly decrease cardio. Yes, your weight may increase but it shouldn't be much, plus all of this may be a benefit in restoring metabolic function, and hormonal suppression, and to also restore glycogen levels because you may be depleted.

    I hope this helps.

    I wouldn't advise cutting calories lower, because the metabolism will fight back even harder than it is trying to.

  25. Quote Originally Posted by saylee View Post
    at 225, I would estimate your BMR to be at 2250 calories.

    You're increasing caloric expenditure by weight resistance and further increasing it by cardio. From how i'm looking at it, your metabolism is already taxed from you losing that 20 pounds.

    You might benefit from taking a diet break for about a week to two weeks. Continue lifting, focus on lifting heavier, slowly decrease cardio. Yes, your weight may increase but it shouldn't be much, plus all of this may be a benefit in restoring metabolic function, and hormonal suppression, and to also restore glycogen levels because you may be depleted.

    I hope this helps.

    I wouldn't advise cutting calories lower, because the metabolism will fight back even harder than it is trying to.
    Thanks. I've started eating 2,300 calories and feel better and weight slightly more. I tried to bench the other day and felt my surgical sight get sore, so I am holding off on lifting for a few more weeks, but have been walking. Also, my breathing is improving, but very slowly. I hope it becomes optimal soon.
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