first 20 lbs went fast now i need help

[plpong893]

well i started off the summer at 6'2 270, well with with eating WAY better and working out i dropped 20.. i now tip the scale between 248 and 253. but im having trouble loosing weight. should i stick with what im doing and it will slowly come off or change it up??

diet now
oatmeal and protein shake

purepro shake

lunch: turkey on wheat

shake or protien bar

dinner: chicken or steak with brown rice and a veggie

gym: the protien shake


at the gym

day one: chest and tris
day 2: shoulders and stomach
day 3: back and bi
day 4: legs

with cardio about 3 days a week for 20-30 minutes

[Gort]

The bodywill often get in a routine where it resists change.

Try to calculate some figures for protein and carb intake. You may want to add more carbs to the diet or even start checking for ketosis. If you are not getting enough carbs your energy will be lacking and that will cause you to resist losing more weight.

[redneck99]

what's your bf%... maybe just good ole genetics are getting in the way... do you use any dieuretics (sp?)

[plpong893]

Originally posted by redneck99
what's your bf%... maybe just good ole genetics are getting in the way... do you use any dieuretics (sp?)

bf im not sure of but im sure its high haha. im getting it done at the gym soon. and i do not use anything besides diet and exercise no "dieuretics".

is there anything anyone can recommend as far as supplements

[sana]

no supplements, you need to eat more real food.

go to www.fitday.com and start inputing your diet and get an idea of what your calories per day are.

"protein shake or bar" is non-specific.

are you drinking muscle milk or are you drinking a low carb shake. lots of bars are mis-labeled - like Tri-O-Plex bars, they don't consider OATMEAL as a carb.

list your diet in the portions that you're consuming.

if you are trying to cut, try to stay away from breads and pasta - therefore, no sandwiches.

eat veggies (green beans, broccoli, spinach, salad) and complex carbs like sweet potatoes and oatmeal.

relist your diet - we tweak from there.

have you tried upping your cardio? you need to do at least 30 minutes for fat burn.

[plpong893]

Originally posted by sana
no supplements, you need to eat more real food.

go to www.fitday.com and start inputing your diet and get an idea of what your calories per day are.

"protein shake or bar" is non-specific.

are you drinking muscle milk or are you drinking a low carb shake. lots of bars are mis-labeled - like Tri-O-Plex bars, they don't consider OATMEAL as a carb.

list your diet in the portions that you're consuming.

if you are trying to cut, try to stay away from breads and pasta - therefore, no sandwiches.

eat veggies (green beans, broccoli, spinach, salad) and complex carbs like sweet potatoes and oatmeal.

relist your diet - we tweak from there.

have you tried upping your cardio? you need to do at least 30 minutes for fat burn.

ok here ill list diet with more detail

morning nitro tech (1 serving) and oatmeal (1 plain packet)
mid morning shake from gym 31 carbs, 32 protein, 300 cal
lunch home made turkey breast with l/t on wheat bread
mid afternoon. purepro 12 ounce can 35 protien, 5 carbs
dinner a palm size serving of meat such as lean steak, chicken, green beans, and sweet potato (love them anyway)
gym
isopure 20 once 0 carb protien drink 40 grams of protien or another purepro

as far as cardio i will start upping the times tonite at the gym

[plpong893]

i also try and drink at least a gallon of water a day

[plpong893]

sana??? u there

[sana]

Originally posted by plpong893
ok here ill list diet with more detail

morning nitro tech (1 serving) and oatmeal (1 plain packet)
mid morning shake from gym 31 carbs, 32 protein, 300 cal
lunch home made turkey breast with l/t on wheat bread
mid afternoon. purepro 12 ounce can 35 protien, 5 carbs
dinner a palm size serving of meat such as lean steak, chicken, green beans, and sweet potato (love them anyway)
gym
isopure 20 once 0 carb protien drink 40 grams of protien or another purepro

as far as cardio i will start upping the times tonite at the gym

sorry, i hadn't looked in here for a while.

i think you should try to eat more protein in general and drop the shakes except for post workout if you really think you need them.

eat more real food.

for example:

breakfast - drop the shake, add in 6 whites, 2 whole eggs. what kind of oatmeal is it in a packet? the flavored instant type? go out and buy the old fashioned oats - eat it with water, cinnamon, and splenda if you need the flavor. the instant stuff is loaded with sugar.

mid-morning meal (is this your meal or your post workout shake?) - try to eat 6-8oz (cooked weight) of chicken with a handful of almonds (like 1oz) and a cup and a half of veggies.

lunch - how much turkey are you eating? try to drop the bread if you're cutting. even whole wheat is usually made with enriched wheat flour which is basically the same as enriched white flour. i say eat your turkey with a sweet potato and a cup of veggies.

mid-afternoon - eat something similar to mid morning.

dinner - palm sized... i'm assuming is around 6-8oz of meat. that's fine. the meal is good.

pre-bed - the shake is fine - but how about trying some eggs like the morning? this will be more slowly digested and more balanced.

i think you should just try to play around with your diet and use fitday like i mentioned above. you need to change up your diet every once in a while anyway in case your body is getting "used" to it.

[nanbf1]

Low Carb is the only way. You are doing the old school Low fat diet that does not allow you to burn fat on a continual basis. You must understand that if you cause an insulin response by going over 10-15 grams of carbs at a sitting you will not use or burn fat for up to 4 hours. So in the waking hours of the day you will not have much time in this zone. If you keep your insulin level low you will burn Fat. I trained a Lady about a year ago for weight loss and in 5 months lost 47 lbs. I had her follow a Low carb regimen.

If you are worried about losing muscle which another old school myth about going low carb, don't . I have been using this method for over 10 years before it was vogue. I started at age 35 and we all know they say that you cannot gain muscle after your mid 30's. Well I am here to tell you I gained 12 lbs of mass in about 5 years but running in the off season at 4% less down from 13%. I am leaner but my weight is higher. Low carb diets also help in raising your GH levels too.

The key to low carb is increasing your fat intake. When your body sense there is no carbs it produces Glucogan which then signal the body to to use fat for an energy source. If you do not have enough fat in your diet you can go into Keto Acidosis which will eat your muscle for an energy source. This what all the old school bodybuilders asscociate low carb diets with. If you have plenty of fat and the right amount of carbs you will Lose Fat and Gain Muscle.