Where to go after weight loss plateu?

[BuddyBoy]

Hey folks, long time no see.

For those of you that remember me... I havent been on the boards often because I recently moved from California to Orlando.

I accepted a year contract for work, and I've been busting my ass to get my body in line. I've done very well, but I've hit a plateu, and I dont know where to go from here.

I'm 23 years old, and when i got here I was 5'11 230lbs and over 20% bodyfat. In six weeks, with a strict diet and cardio program, I dropped down to 201lbs.

I used a combo of ECA, Nicotine Gum, and 2 weeks of clenbuterol.

Now I'm just cruising along. I want to FINALLY see abs, but I dont know what to do. I'm in a maintenance phase where I have a 2 on, 1 off, 3 on, 1 off split.

I do 45minutes of cardio a day, I eat 6times a day, and I get 180-190g of protein per day.

Right now i cruise at about 205-201lbs throughout the week, but I want to get down to 190-195 LEAN.

Im confused as to do more cardio, and I don t think I can cut much out of my diet. I dont really know what to do in order to continue my progress. Here are some pictures of my progress so far.

Anyhelp is very much appreciated.

[BuddyBoy]

here's another look

[BuddyBoy]

and another :)

[Mommie2Hottie]

Sorry I don't have any words of wisdom. But you have done an awesome job so far. Lookin good.

[figure_champ]

Can you post your diet? What do you typically eat in a day?

When are you doing cardio?

[phatchopper]

IMPRESSIVE BROTHER, nice work, I would like to see your diet and cardio schedule if you could post them

[JUICE]

damn dude, thats an awesome transformation there. Good job bro.

[Shibby]

I would say you have a nice looking woman there, but I know better :P

[Shibby]

Now to your question, you are not taking in enough protien to sustain the muscle. You're not even getting 1g per lb of body weight. You should try shooting for 1.5/g/lb. It is easier to use everything before fat as energy. So you are holding onto the fat. I would say post your diet and get some more help with that. I really think that's all that is needed. Getting your diet dialed in is what gets that last bit of pesky fat off. Great work so far though.

[BuddyBoy]

#1
1 apple
1 grapefruit
1 c high fiber cereal (dry)
1 low fat low sugar yogurt
1 scoop whey protein powder in water or 8 egg whites scrambled

#2
1 chicken breast or fish fillet (steamed)
2 c broccoli or brussel sprouts (steamed)
1 apple
1 c oats or brown rice or sweet potato

#3
Post Workout Shake
25g protien + 8oz of Powerade

#4
Same as #2

#5 & 6
1 chicken breast or fish fillet
2 c broccoli or brussell sprouts

That's my diet. I know I'm only getting about 180g of protein a day-if that. What should I bump it up to? And should I fill it in with protein powder? Because, other sources of protein seem so high in fat. I've been trying to keep my fat under 20g a day.


As far as my cardio- its part of what I do for a living, I'm a Polynesian dancer in a luau.

Right now I do two 90minute shows 2x a night, but it equals to about 30-40min of HIIT because there are scene changes and stuff.

Before I was in the show, my cardio was 45minutes at 160bpm first thing in the mornign on an empty stomach, and them 20min post lifting. During those first four weeks, thats what I did-but I was also doing Clen+nicotine gum, and them ECA after that. I think that helped delay atrophy.


But now that I'm in the show, its kinda screwing with my split. I dont know where or how to train LEGS now. If I train them for hypertrophy at any time during the week, they give out at work. Like, they are too fatigued to work correctly during my show.

What kind of training should I use for my legs, since I am training them more for endurance vs. strength?

[BBAddict]

^

[Shibby]

First drop the fruit. There isn't any use for it except PWO and that is debatable. Get your protien up to around 1.5g/lb of body weight. Shakes would be ok, but whole food would be better.