Break the Plateau

jfrance · 08-29-2004, 08:24 AM

Over the last 9 months, I have lost 50 lbs of bf, and gained 10-15 lbs of muscle, but I haven't really lost more than a couple of pounds for the last few months of that. I know that it's because I have relaxed my diet and eat too many snacks.

This is what I'm trying to do:
meal 1: 6 egg whites ( or protein shake) & 1 C oatmeal (old fashioned)
meal 2: trio-o-plex bar
meal 3: lean meat & vegetable or fruit & brown rice or sweet potato (or some equiv combo of this)
meal 4: protein shake
meal 5: same as meal 3
meal 6: protein shake

I'm trying to have 2400 calories a day, with about 250grams protein. I try to keep the fat down very low & keep sodium down low.

I take 750 chondroitin & glocosamine, 1000mg vit C, multi vitamin, & vegetable based digestive enzymes.

I've gotten as far as I have with the help of my personal trainer, Shari, who has been very very helpful.

The exercise: I go to the gym 5 days a week. Each work out consists of 10 min cardio, 1/2 hour weights with abs at the end, 20 min of cardio.
The 5 diff weight days I do are: back & bi, legs, shoulders, bi & tri, chest.

I need to pay more attention when I'm with the trainer, because she has been varying the weights & reps for me on the 2 days I'm with her. I thought that we have varied mostly from high reps/low weights, to low reps high weights, but when I showed her P/RR/S, she said that's pretty much the same thing that we were doing.
Unfortunately, I messed my shoulders up a month ago, doing flys, and while they are healing, I am going light weights on all my upper body stuff. That's actually not too bad, because we are staying very heavy on legs, because upper was starting to out pace legs.

I'm going to post diet in here & try to put my work outs, but it's hard to put the trainer ones, b/c I don't always remember the weights & reps.

My office is a land mine of bad food. The front desk has gummy bears, jelly beans, hard candy & often cookies. It's very easy to take a few jelly beans and say that that's not much, but they add up. The snack machine is easier to avoid, but the snackwell cookies do make a sweet treat from there, which I don't need.
Eating out is tempting too. It's easy to say that I did a great work out and burned lots of calories & have more muscle burning calories, so I can have that pasta from Olive Garden....

Time to get that all back on track.

gwcaton · 08-29-2004, 10:11 AM

Quote:

I'm trying to have 2400 calories a day, with about 250grams protein. I try to keep the fat down very low & keep sodium down low.

Just don't forget the EFA's. Natural peanut butter , fish oil caps or something like that .

atherjen · 08-29-2004, 11:23 AM

What Gaary said

Best of luck!

fantasma62 · 08-29-2004, 01:32 PM

Quote:

Originally Posted by atherjen

What Gaary said

Best of luck!

Ditto on that too....

Have a great day buddy!!!!!!!!

jfrance · 08-29-2004, 02:02 PM

Gary & Jen - How much natural PB should I have to get enough EFAs?

I think I will just get a bottle of fish oil pills, but how many mgs should I have of those?

Tony - Thanks. You have a great day too.

jfrance · 08-29-2004, 02:09 PM

Had a pretty good work out today... did shoulders.

10 min - eliptical with HR at 150 bpm

side raises on machine 3 x 30 x 20lb
shoulder presses on machine 3 x 30 x 20 lb
5 lb dumbells:
front raises 3 x 20
standing rows 3 x 20
side raises 3 x 20

abs

Threw in 50 reps on seated row at 15lb, b/c sports dr. wants me to do extremely light work on rhomboids every day

Stair master at 150-160 bpm for 10 min
Eliptical for 5 at 140-150bmpm to loose up legs.

Annoying to go back to lower weights, but need to make that shoulder healthy, and you still get a nice burn if you do 30 reps...

**P-funk** · 08-29-2004, 02:10 PM

Quote:

I think I will just get a bottle of fish oil pills, but how many mgs should I have of those?

Depending on the ones you buy you can take anywhere from 5-10 in a sitting and 10-20 in a day, depending on your fat needs for the day and for the given meal.

good luck with your fitness goals.

-patrick

gwcaton · 08-29-2004, 04:43 PM

Jamie,

Here's the code for making a link in your sig for your journal
[post= 269302]Click Me![/post]
You need to change the 269302 to whatever your journals # is and make sure you take the space out from between the = and the first number of your journal.

I think your number is 35856
Also you can change the "Click Me!" to anything you want it to say

gwcaton · 08-29-2004, 04:49 PM

Oh and on the fish oil/nat pb. The bottle should tell you how many to take .

I get my EFA's by eating salmon about 3 times a week and i eat 1 tbsp nat pb two time a day. Don't know if thats enough but no one has ever called me out on it

jfrance · 08-29-2004, 05:08 PM

Patrick + Gary -
Thank for your help and support.

Gary - I had to use a different number. The link work for me - does it work for you?

gwcaton · 08-29-2004, 05:13 PM

Quote:

Originally Posted by jfrance

Patrick + Gary -
Thank for your help and support.

Gary - I had to use a different number. The link work for me - does it work for you?

Worked !

jfrance · 08-29-2004, 09:02 PM

Food for the day (calories, protein)

meal 1: protein shake (390,64) + 1 cup oatmeal (150,5)
meal 2: trioplex bar (360,33)
meal 3: turkey sandwich (260,19) & 1 slice bread w/ natural PB (180,6) + 1/2 salad w/vinegar (35,2)
meal 4: protein shake (390,64)
meal 5: chili (360,23) & 1 slice bread w/butter (120,3)
meal 6: pure pro drink (180,40)

bad for me snacks: 4 oreos (200,2)

total (2625,257) according to Fit day, my fat was 57 and carbs 257.

I need to cut back on the bread and oreo, I know...

jfrance · 08-29-2004, 09:03 PM

Thanks Gary -

The signature works much better this way.

-Jamie

ncgirl21 · 08-30-2004, 09:57 AM

Hey!!

I completly missed your journal!! Silly me! Anyways, just wanted to pop in and say GOOD LUCK!!!!!!!!!

jfrance · 08-30-2004, 11:09 AM

Quote:

Originally Posted by ncgirl21

Hey!!

I completly missed your journal!! Silly me! Anyways, just wanted to pop in and say GOOD LUCK!!!!!!!!!

Thanks NC Girl! I really appreciate the support on here.

jfrance · 08-30-2004, 11:22 AM

Had a session with the trainer today.

Did back and bi's, but I really don't know how much of everything. I can re-create it while doing it, but I don't remember everything I did, or know what they are called.

5 min eliptical - high resist & fast

Standing cable bicep curls (cables at top, and arms out to sides, curling hands in toward ears) - 3 x 10
preacher curls - 3x20
seated hammer curls - 1x10
standing hammer curls - 2 x 10
bent over rows - 3x10
seated rows - 3 x 10
lat pull down - 3 x15
2 more rowing macines - 3 x10 each

15 min - running - running very quickly for me, 6 mph.

jfrance · 08-30-2004, 09:10 PM

food for today -
(cal, protein)
meal 1: 1 C oatmeal (150,5) & protein shake (230,41)
meal 2: trioplex bar (360,33)
meal 3: chili (350,23) & pear (100,1) & mix veggies (150,3)
meal 4: protein shake (230,41)
meal 5: wendy's grilled chix sand (360,31) & salad (100,5)
meal 6: 2 slices bread w/ natural PB (280,10)

another cookie cheat - 4 oreos (200,2) - can't let this become a habit
Fortunately, we're running out of cookies.

total (2510,195)
according to fit day 62 fat, 282 carb

Not as good as yesterday, but I'll do better tomorrow.

**P-funk** · 08-30-2004, 09:12 PM

Quote:

Fortunately, we're running out of cookies.

that is why I only buy small four packs of cookies

jfrance · 08-31-2004, 11:03 AM

good plan, Patrick. I think I will by NO packs of cookies...

Work out was legs today:

eliptical 10 min

leg press - 5 x 10 x 500lb
stationary lunges 1 x 15
SL deads - 3 x 10 x 110lb
leg extensions - 3 x 10 x 165
leg curl - 1 x 100
leg aductors - 3 x 15 x 150
leg abductor - 3 x 15 x 100
standing calf raises - 3 x 20 x 135

running 20 min

I'll do abs tonight at home. I had to get back to work.

**P-funk** · 08-31-2004, 11:06 AM

looks good....some advice:

1) rely more on the mulit joint exercises, esp. for the legs. this will really up your metabolism as you can add more muscle in your legs than you can anywhere else.

2) do you squat?

3) careful running after a leg workout. all that overload on the hammies can lead to a tear which would not be fun.

4) i say skip abs on leg day. to much overload on the lumbar spine.

5) You can mail the coookies to me.

jfrance · 08-31-2004, 11:31 AM

Quote:

Originally Posted by P-funk

looks good....some advice:

1) rely more on the mulit joint exercises, esp. for the legs. this will really up your metabolism as you can add more muscle in your legs than you can anywhere else.

2) do you squat?

3) careful running after a leg workout. all that overload on the hammies can lead to a tear which would not be fun.

4) i say skip abs on leg day. to much overload on the lumbar spine.

5) You can mail the coookies to me.

for 1) which exercises would you recommend?
2) I do squat, but not every leg day
3) I'm not running that hard, and I just want to loosen up the legs
4) never heard that before...
5) almost all gone. I'd hate to just send you crumbs...

**P-funk** · 08-31-2004, 11:34 AM

1) squats, deadlifts, lunges
2) I would (but I am biased towards the squat)
3) bike is a little ligher on the legs to loosen them up since there is no impact
4) don't know what to say here
5) send me crumbs and you will be banned (LOL)

fantasma62 · 08-31-2004, 01:25 PM

Hey Jamie,

So what's the day like today?

Don't send funk crumbs, I recommend that you go buy him some cookies and send them.....he'll ban you you know ?

I hope you are having a good day....Let it continue...

jfrance · 08-31-2004, 05:07 PM

Patrick - I really like doing legs with my trainer, b/c she is really tough on me for legs, and I usually end up doing a LOT of squats and lunges and deadlifts with her. I've really become a pet project for her. With other clients, she sometimes finishes a couple minutes early or takes it a little easy on them. With me, we go full bore for the entire 1/2 hour, often running late. Some times, she has to go to her next client and just assigns me my ab work, so as not to cut into lifting time at all.

Any cookies I have left after tonight, I'll be sure to send you.

Tony -
Thanks for the good will! Day is good so far.

jfrance · 08-31-2004, 09:07 PM

food for the day:
(cal,pro)
meal 1: 1 C oatmeal (150,5) & protein shake (390,64)
meal 2: trioplex bar (360,33)
meal 3:healthy choice beef tips (280,23) & apple (60,0) & carrots (190,5)
meal 4: protein shake (230,41)
meal 5: sweet potato (180,3)
meal 6: campbells roast chicken bake (600,54)

total (2440,228) & 42Fat & 284 carb

jfrance · 09-01-2004, 01:02 PM

Had a good workout today....

I realized that my office is only 1 mile from the gym, so I just ran to the gym, did weights, and ran back to the office. Very cool.

assisted dips 3x10 (my relative weight was about 150)
tricep press down with bar 3 x 10 on #3 very slowly
tricep press down with rope 3 x10 on #2 very slowly
french curl 3 x 10 w/ 30lb ez bar
bicep curl 3 x 10 w 50lb ex bar
bicep side cable curls 3 x 10 on #3
seated hammer curls 2 x 10 w 12lb
seated supination curls 2 x 10 w 12 lb
standing hammer curls 2 x 10 w 12lb

+ abs

Shoulders didn't hurt at all today. They must be healing nicely. Going to keep things light for a while, so that they can get fully healed.

08-29-2004, 08:24 AM	#1
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	Break the Plateau Over the last 9 months, I have lost 50 lbs of bf, and gained 10-15 lbs of muscle, but I haven't really lost more than a couple of pounds for the last few months of that. I know that it's because I have relaxed my diet and eat too many snacks. This is what I'm trying to do: meal 1: 6 egg whites ( or protein shake) & 1 C oatmeal (old fashioned) meal 2: trio-o-plex bar meal 3: lean meat & vegetable or fruit & brown rice or sweet potato (or some equiv combo of this) meal 4: protein shake meal 5: same as meal 3 meal 6: protein shake I'm trying to have 2400 calories a day, with about 250grams protein. I try to keep the fat down very low & keep sodium down low. I take 750 chondroitin & glocosamine, 1000mg vit C, multi vitamin, & vegetable based digestive enzymes. I've gotten as far as I have with the help of my personal trainer, Shari, who has been very very helpful. The exercise: I go to the gym 5 days a week. Each work out consists of 10 min cardio, 1/2 hour weights with abs at the end, 20 min of cardio. The 5 diff weight days I do are: back & bi, legs, shoulders, bi & tri, chest. I need to pay more attention when I'm with the trainer, because she has been varying the weights & reps for me on the 2 days I'm with her. I thought that we have varied mostly from high reps/low weights, to low reps high weights, but when I showed her P/RR/S, she said that's pretty much the same thing that we were doing. Unfortunately, I messed my shoulders up a month ago, doing flys, and while they are healing, I am going light weights on all my upper body stuff. That's actually not too bad, because we are staying very heavy on legs, because upper was starting to out pace legs. I'm going to post diet in here & try to put my work outs, but it's hard to put the trainer ones, b/c I don't always remember the weights & reps. My office is a land mine of bad food. The front desk has gummy bears, jelly beans, hard candy & often cookies. It's very easy to take a few jelly beans and say that that's not much, but they add up. The snack machine is easier to avoid, but the snackwell cookies do make a sweet treat from there, which I don't need. Eating out is tempting too. It's easy to say that I did a great work out and burned lots of calories & have more muscle burning calories, so I can have that pasta from Olive Garden.... Time to get that all back on track.

08-29-2004, 02:02 PM	#5
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	Gary & Jen - How much natural PB should I have to get enough EFAs? I think I will just get a bottle of fish oil pills, but how many mgs should I have of those? Tony - Thanks. You have a great day too.
	My Online Journal

08-29-2004, 02:09 PM	#6
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	Had a pretty good work out today... did shoulders. 10 min - eliptical with HR at 150 bpm side raises on machine 3 x 30 x 20lb shoulder presses on machine 3 x 30 x 20 lb 5 lb dumbells: front raises 3 x 20 standing rows 3 x 20 side raises 3 x 20 abs Threw in 50 reps on seated row at 15lb, b/c sports dr. wants me to do extremely light work on rhomboids every day Stair master at 150-160 bpm for 10 min Eliptical for 5 at 140-150bmpm to loose up legs. Annoying to go back to lower weights, but need to make that shoulder healthy, and you still get a nice burn if you do 30 reps...
	My Online Journal

08-29-2004, 04:43 PM	#8
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Jamie, Here's the code for making a link in your sig for your journal [post= 269302]Click Me![/post] You need to change the 269302 to whatever your journals # is and make sure you take the space out from between the = and the first number of your journal. I think your number is 35856 Also you can change the "Click Me!" to anything you want it to say
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

08-29-2004, 04:49 PM	#9
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Oh and on the fish oil/nat pb. The bottle should tell you how many to take . I get my EFA's by eating salmon about 3 times a week and i eat 1 tbsp nat pb two time a day. Don't know if thats enough but no one has ever called me out on it
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

08-29-2004, 11:23 AM	#3
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	What Gaary said Best of luck!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

08-29-2004, 05:08 PM	#10
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	Patrick + Gary - Thank for your help and support. Gary - I had to use a different number. The link work for me - does it work for you?
	My Online Journal

08-29-2004, 09:02 PM	#12
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	Food for the day (calories, protein) meal 1: protein shake (390,64) + 1 cup oatmeal (150,5) meal 2: trioplex bar (360,33) meal 3: turkey sandwich (260,19) & 1 slice bread w/ natural PB (180,6) + 1/2 salad w/vinegar (35,2) meal 4: protein shake (390,64) meal 5: chili (360,23) & 1 slice bread w/butter (120,3) meal 6: pure pro drink (180,40) bad for me snacks: 4 oreos (200,2) total (2625,257) according to Fit day, my fat was 57 and carbs 257. I need to cut back on the bread and oreo, I know...
	My Online Journal

08-29-2004, 09:03 PM	#13
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	Thanks Gary - The signature works much better this way. -Jamie
	My Online Journal

08-30-2004, 09:57 AM	#14
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,134	Hey!! I completly missed your journal!! Silly me! Anyways, just wanted to pop in and say GOOD LUCK!!!!!!!!!
	http://stephlg.proboards44.com/index.cgi#general

08-30-2004, 11:22 AM	#16
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	Had a session with the trainer today. Did back and bi's, but I really don't know how much of everything. I can re-create it while doing it, but I don't remember everything I did, or know what they are called. 5 min eliptical - high resist & fast Standing cable bicep curls (cables at top, and arms out to sides, curling hands in toward ears) - 3 x 10 preacher curls - 3x20 seated hammer curls - 1x10 standing hammer curls - 2 x 10 bent over rows - 3x10 seated rows - 3 x 10 lat pull down - 3 x15 2 more rowing macines - 3 x10 each 15 min - running - running very quickly for me, 6 mph.
	My Online Journal

08-30-2004, 09:10 PM	#17
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	food for today - (cal, protein) meal 1: 1 C oatmeal (150,5) & protein shake (230,41) meal 2: trioplex bar (360,33) meal 3: chili (350,23) & pear (100,1) & mix veggies (150,3) meal 4: protein shake (230,41) meal 5: wendy's grilled chix sand (360,31) & salad (100,5) meal 6: 2 slices bread w/ natural PB (280,10) another cookie cheat - 4 oreos (200,2) - can't let this become a habit Fortunately, we're running out of cookies. total (2510,195) according to fit day 62 fat, 282 carb Not as good as yesterday, but I'll do better tomorrow.
	My Online Journal

08-31-2004, 11:03 AM	#19
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	good plan, Patrick. I think I will by NO packs of cookies... Work out was legs today: eliptical 10 min leg press - 5 x 10 x 500lb stationary lunges 1 x 15 SL deads - 3 x 10 x 110lb leg extensions - 3 x 10 x 165 leg curl - 1 x 100 leg aductors - 3 x 15 x 150 leg abductor - 3 x 15 x 100 standing calf raises - 3 x 20 x 135 running 20 min I'll do abs tonight at home. I had to get back to work.
	My Online Journal

08-31-2004, 11:06 AM	#20
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	looks good....some advice: 1) rely more on the mulit joint exercises, esp. for the legs. this will really up your metabolism as you can add more muscle in your legs than you can anywhere else. 2) do you squat? 3) careful running after a leg workout. all that overload on the hammies can lead to a tear which would not be fun. 4) i say skip abs on leg day. to much overload on the lumbar spine. 5) You can mail the coookies to me.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-31-2004, 11:34 AM	#22
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	1) squats, deadlifts, lunges 2) I would (but I am biased towards the squat) 3) bike is a little ligher on the legs to loosen them up since there is no impact 4) don't know what to say here 5) send me crumbs and you will be banned (LOL)
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-31-2004, 01:25 PM	#23
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Hey Jamie, So what's the day like today? Don't send funk crumbs, I recommend that you go buy him some cookies and send them.....he'll ban you you know ? I hope you are having a good day....Let it continue...
	-Tony- HIHT: High Intensity Hybrid Training

08-31-2004, 05:07 PM	#24
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	Patrick - I really like doing legs with my trainer, b/c she is really tough on me for legs, and I usually end up doing a LOT of squats and lunges and deadlifts with her. I've really become a pet project for her. With other clients, she sometimes finishes a couple minutes early or takes it a little easy on them. With me, we go full bore for the entire 1/2 hour, often running late. Some times, she has to go to her next client and just assigns me my ab work, so as not to cut into lifting time at all. Any cookies I have left after tonight, I'll be sure to send you. Tony - Thanks for the good will! Day is good so far.
	My Online Journal

08-31-2004, 09:07 PM	#25
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	food for the day: (cal,pro) meal 1: 1 C oatmeal (150,5) & protein shake (390,64) meal 2: trioplex bar (360,33) meal 3:healthy choice beef tips (280,23) & apple (60,0) & carrots (190,5) meal 4: protein shake (230,41) meal 5: sweet potato (180,3) meal 6: campbells roast chicken bake (600,54) total (2440,228) & 42Fat & 284 carb
	My Online Journal

09-01-2004, 01:02 PM	#26
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	Had a good workout today.... I realized that my office is only 1 mile from the gym, so I just ran to the gym, did weights, and ran back to the office. Very cool. assisted dips 3x10 (my relative weight was about 150) tricep press down with bar 3 x 10 on #3 very slowly tricep press down with rope 3 x10 on #2 very slowly french curl 3 x 10 w/ 30lb ez bar bicep curl 3 x 10 w 50lb ex bar bicep side cable curls 3 x 10 on #3 seated hammer curls 2 x 10 w 12lb seated supination curls 2 x 10 w 12 lb standing hammer curls 2 x 10 w 12lb + abs Shoulders didn't hurt at all today. They must be healing nicely. Going to keep things light for a while, so that they can get fully healed.