What comes after weight loss? The next step..

[cego18]

Hi everybody!

Well like I said life after weight loss. About a year ago i was weighing in at 280 lbs, in the course of a year I have lost 65 lbs due to dedication, and hard training, ohh and a clean diet. Not too mention allot of good advice from all you. I am 23 years old 6ft 1in and curently weigh 215lbs.

My problem is I have plateud for the second time with the first plateu being at my 230's, thats when I found this website cleaned up my eating habits and learned how to properly cardio. Then I lost an aditional 15lbs but thats about it. I would like to loose the last 15lbs to reach my goal of 200lbs. The problem is I have plateud again and for the last month I have not lost anymore weight. So I figure time to change it up again right. Now I am happy with the weight I have lost but I am not happy with my body just yet. I am still flabby lol- Because weight loss and cardio can anly take you so far right.

Well so the next step I figure is to build lean muscle by strength training, and let the muscle I build to burn off those last 15lbs. From what i have read on the threads building muscle burns fat, and will help shape my body. I dont want to get ripped and huge. I just want to have a hard body instead of this flabyness... Anything that jiggles must go right..lol

Ok so is this my next step? Should I continue with cardio only and change it up? Or should I start strength training along with cardio to loose those last pounds? Will building lean muscle shape my body and burn off those love handles? I have read through the archives and believe this is the right way to go. I just want your opinoins before I move on. Thanks..

[Bouncer]

Welcome to the board.

Is this "flabyness" that you talk about actual fat or is it just lose skin?

If it is actual fat I think you should stick to your original goal of losing the fat. Sure, weight training will help and change the way your body looks etc.. but the whole "letting the muscle burn of the fat etc.." is the wrong way to approach things. I say if you have 15lbs of fat to lose then get rid of that fat with diet and cardio and then start the weight training. One goal at a time with a clear path.

What is your diet and how much cardio?

[cego18]

My cardio work out: Basically I run and bike allot. I live in a city and bike everywhere so take that into consideration. I run about 4 miles every day.

M-Morning run 30-45min (bike)
T-Morning run 30-45min (bike)
W-morning run 30-45min (bike)
TH-off (yet bike everywhere)
F-Morning run 30-45min (bike)
S-Morning run 30-45min (bike)
S-off (bike)

I used to run late in the evenings, but when i plateud I started running in the morning and it helped allot at first.

My diet well I dont really keep a log of wut i eat, but I can give u an example. I drink water all through the day as well, plus i sweat allot always on the go.

morning-protein shake w flax seed oil (mixed w water)
snack-hand full of almonds or fruit (apple, orange, bannana) usually oranges
lunch-whole chicken breast w veggies. Sometimes in a sandwich w light mayo n cheese
snack-More almonds (i like em) or a fruit
dinner-Chicken breast, or turkey breast, or steak. All with veggies ofcourse usually brocolli,peas,green beans.
late snack-only if im still hungry usually protein shake

I eat allot of chicken cuz i love it, and I try to never eat past 8:00pm and I go to sleep around 11'ish. My eating habbits are very consistant thanks to my roomate who loves to cook and cook healthy. She is a godsend if I didnt have her the last year would of been very tough for me. The one thing that could be screwing me over is the diet soda, or iced tea. Thats my weakness...I just love iced tea hmm...

[Bouncer]

if you are serous about losing the 15lbs or so of fat that you have i will help you. it will require work and dedication on your part. if you do what i say you will be happy with the results. if you dont follow exactly what i tell you, you will be in the same spot 6 months from now. your choice.

the answer is in your diet. you are doing plenty of cardio.

it needs to be absolutely consistent and you need to eat the same things every single day at the same time.

get some complex carbs (oatmeal, the real stuff not the sugar packet crap.) in that first meal to fuel your day.

get all breads and sugars out of your diet. that includes fruits. get the cheese and mayo out of there. pure junk food. your only carb sources should come from complex sources. (oatmeal, brown rice, yams)

add in fish oil. (much better source of omega 3's then flax is.) add in extra virgin olive oil. (1tbsp on top of your veggies once or twice a day.)


using the above guidelines, eat 6 meals a day. the last 3 should have no carbs. all meal should have around 15-20 grams of healthy fats. the first 3 meals should have 50-60 grams of carbs(all complex, no sugar.) all 6 meals should have 35 grams of protein. (this will rise once the weight training starts after you lose the fat.)

[cego18]

Ohh and the flabyness id say it's def more fat than loose skin.

[Bouncer]

Ohh and the flabyness id say it's def more fat than loose skin.

read post above.

[cego18]

Dont worry B i am definately dedicated, I wont do all this work to stop short of 15lbs. Although they seem to be the hardest to loose. Ok so my cardio is fine, it's my diet. So after my morning shake I should then have a second meal like oatmeal? What do you think of total cereal instead of oatmeal (bran flakes no raisins)? Mayo and bread will be taken out so will fruits. I supposed almonds are ok? Replace flax with fish oil got it. I didnt mention it but I take a multi vitamin also. I guess ill just start eating the chicken breast whole and by itself lol. The only problem I have is my school schedule sometimes I dont eat at the same time every day I usualy mess up lunch. I know this might be a stupd question but no iced tea? I appreciate all the help "B" Thanks man...

[Bouncer]

Dont worry B i am definately dedicated, I wont do all this work to stop short of 15lbs. Although they seem to be the hardest to loose. Ok so my cardio is fine, it's my diet. So after my morning shake I should then have a second meal like oatmeal? What do you think of total cereal instead of oatmeal (bran flakes no raisins)? Mayo and bread will be taken out so will fruits. I supposed almonds are ok? Replace flax with fish oil got it. I didnt mention it but I take a multi vitamin also. I guess ill just start eating the chicken breast whole and by itself lol. The only problem I have is my school schedule sometimes I dont eat at the same time every day I usualy mess up lunch. I know this might be a stupd question but no iced tea? I appreciate all the help "B" Thanks man...

have the oatmeal and the shake as your first meal if possible.

total cereal is a no. processed crap. you need to be willing to choke down the oats. splenda to sweeten is ok.

almonds are fine. healthy source of fat. just make sure you know the serving sizes when you are eating them. remember 15 grams of fat per meal.

dont eat the chicken breast by itself. eat it with a fat source, nuts, natural PB etc..


as far as not being able to eat at the same times. just try your hardest.

[alwaysgrowing]

Buuncer, why not have him start weight training? Besdies helping physically, mentally it help him break through a plateu. And for overall health, cardio+diet+resistance is the best option. So why not get him started?

[Bouncer]

Buuncer, why not have him start weight training? Besdies helping physically, mentally it help him break through a plateu. And for overall health, cardio+diet+resistance is the best option. So why not get him started?

because it fogs the vision. 1 goal at a time.

[Bouncer]

by the way cego, milk is not part of this plan. no milk.

[alwaysgrowing]

because it fogs the vision. 1 goal at a time.

It fogs the vision, but only if you look short term. Looking short term, starting weight training slows "weight" lostt due to increase in muscle, especially young untrained muscle. But long term, it will allow for increased fat loss through burning of extra calories. Weight training will also allow him to have a higher BMR, allowing him to keep the fat off. I don't see a reason to not include some basic resitance training. Upper body one day, lower a seperate day. Two days a week to start.

[Bouncer]

It fogs the vision, but only if you look short term. Looking short term, starting weight training slows "weight" lostt due to increase in muscle, especially young untrained muscle. But long term, it will allow for increased fat loss through burning of extra calories. Weight training will also allow him to have a higher BMR, allowing him to keep the fat off. I don't see a reason to not include some basic resitance training. Upper body one day, lower a seperate day. Two days a week to start.

short term is exactly what we are looking at. get the fat off as quickly as possible.

trust me, i know the science of muscle burning cals etc etc..

but what people need to take into account is the mental state of someone who has lost a lot of weight and used to be fat. "weight" is a very big thing. he starts training, he puts on weight, his mental state declines.

one step at a time, one goal at a time.

[alwaysgrowing]

but what people need to take into account is the mental state of someone who has lost a lot of weight and used to be fat. "weight" is a very big thing. he starts training, he puts on weight, his mental state declines.

I understand what you mean. So why not try a circut routine? I understand he needs to worry about short term, but long term should factor in as well, no? I'm not speaking of training as many of us do on this board. Ragther a basic routine to speed up the healthy process

[Bouncer]

I understand what you mean. So why not try a circut routine? I understand he needs to worry about short term, but long term should factor in as well, no? I'm not speaking of training as many of us do on this board. Ragther a basic routine to speed up the healthy process

long term is in the picture but the fat loss is in the short term. we can get that fat off in 8 weeks if he does what is needed.

you add in weight training, you add in PWO shake, you add in more protein etc.. etc.. all more calories to slow the process.

in his case, cut the fat (short term goal 8 weeks) long term goal start training and build muscle while staying at a bf% he is comfortable with.