Have hit stand still need some help

**pbzhb** · 05-06-2009, 12:26 PM

First off I'd like to thank everyone on this forum especially Built who has guided me alot, Thanks. I began last year in June at a horrible weight of 257 and I am currently fluctuating between 212-216. I have been fluctuating at this weight for about two months now and I am very frustrated. My goal weight is about 180. I am going to post the regiment I have been on and as much as I can about my diet let me know if additional information is needed to help me. Also is it true you can't build muscle and lose weight/fat at the same time?

Monday- Push
Flat bench 3X10
Incline bench 3X10
Flys 3X10
Tricep push downs 3X10
Skull Crushers 3X10

Tuesday- Cardio

Wed- Pull
Pullups 3X10
Bent Over Rows 3X10
random back machine 3X10
Deadlifts 3X10
Standing Bicep Curls 3X10
Preacher Curls 3X10

Thursday- cardio

Friday- Legs
Squats 3X10
Leg Press 3X10
Calfs 3X10
Random machine 3X10
random machine 3X10
random machine 3X10

Sat and sunday just play a sport

As for the random machines I do not know what they are called but I do make sure I hit every part of my body. Also all my sets I lift as heavy as possible and recently last week I began doing BUILTS 8 seconds of doom on the elliptical.

As for my diet I eat approximately 2000-2300 calories a day. I do not have a proposed plan but most of it being chicken and brown rice along with I just began taking Whey protein after lifting. Please if more information is needed let me know what I can provide or do to provide you with it. Thank you once again for everyones help.

**Marat** · 05-06-2009, 12:47 PM

Originally Posted by pbzhb

I do not have a proposed plan

You're on the right track, and congratulations on your 40lbs lost so far. However, you'll really benefit by tracking what you are eating. You can train all you want, but your diet is what's going to get you to your goal.

You have an idea of your calories, which is good....but go track what you've been eating for the next three days on FitDay - Free Weight Loss and Diet Journal. We are looking for you protein, carb, fat and fiber intakes. Once you have that going, the board will be able to help you with from there.

**pbzhb** · 05-06-2009, 12:55 PM

Ok I will record that and send it out to you than

**Built** · 05-06-2009, 07:19 PM

Nice work on the weight loss so far!

Link in my sig on getting started expands a bit on m11's excellent suggestion to you.

**pbzhb** · 05-07-2009, 07:11 AM

I'm sorry but what is the m11 you are referring to? I did not see it anywhere

**Gazhole** · 05-07-2009, 07:24 AM

m11 is the first person that replied here.

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