Lost 84lbs, now hit a BRICK WALL PLEASE HELP

[Nothingface81]

Hi everyone. I tryed to read as much as i could before i posted this, so please go easy on me.

For starters ill try and keep it short on how i got here today.

Basically been fat my whole life, im currently 28 years old. Diets have failed a million times but for some reason January of this year was different, this new years resolution was going to happen.

Jan 2nd 2009 i weighed in at 284lbs. Keep in mind im only 5'6" tall. From January to May i did not excersize (kicking myself in the ass for that one). All i did was change my diet. In may i began to run. Being heavy my whole life running was never fun. I would always get winded and worst of all shin splints would always make me call it quits. By May i was down to about 232lbs. Shin splints werent there. I started running every other night 1/2 mile, to 1 mile to eventually 2 miles. On the inbetween days i was doing just push-ups. A thing on found on the internet, a program to do 100 consecutive push-ups.

Heres where the 1st obstacle began. Some how, some way i slightly herniiated a disk in my thoracic spine. The disk was hitting a nerve that would fire across my rib cage, the pain sucked, and put an end to my running and push-ups. After doing good for so long, this made me depressed. From june-july i was off my diet and not working out. So depressed that i could do so well and something like that could stop my progress, i fell into a rut.

After seeing some doctors, and getting a epedoral, the pain subsided.

August 17th i began the diet again, this time i had joined the gym.

Being off from work on thursdays, that was always my weigh in day. August 20th i weighed in at 200lbs, and the trainer at the gym checked my body fat and that was 23%.

Over the course of the last few weeks ive been on my diet, doing cardio 3-4 times a week and weight training the same amount. After 1 week i was down to 199...week after that 199...week after that 199...not changing anything hoping this plateau would pass i kept the same routine. Last week i weighed in at 204. Thats what bring me here today.

How do i beat this plateau? Is it the diet, the training, what is it. I tryed to get my BMR? is it to see what my daily calorie intake should be, but every sight gives me a different number. A post here i read said my weight X 13-15...With that in mind im somewhere around 2,600. Please correct me if im wrong.

I also followed as much direction as i could and went to the site "Fitday". I put in the normal foods i eat each day 3 hours apart 5-6 times a day.

Heres the totals i got....

Calories: 1,519
Fat: 39.6g
Saturated: 7.5g
Poly: 9.7g
Mono: 17.9g
Carbs: 63.2
Protein: 224.4g

After a workout i do drink a shake..i didnt know how to find that on fitday so you would add...270 calories, 1g of fat, 5 carbs and 60g of protein to those totals.

I guess i need some advice on what im doing wrong...i want to break this plateau before i get depressed again. I dont want to fail...Sorry if this was long, i just want help.

Anything i didnt mention that is needed please let me know, any help is APPRECIATED MORE THEN YOU CAN IMAGINE!

Thank you

 

[Built]

First up, MAJOR props for dropping so much weight! That's outstanding progress, seriously! You MUST be pleased.

Now, I want you to take a deep breath and prepare to keep your weight steady for a while. Your calories are very low and you're likely tanking a bit from the prolonged dieting.

Also, I'd like you to get away from the notion that you can exercise off the weight - you let your diet do that part, and you lift to maintain your lean mass. A little cardio can contribute to your overall conditioning and it's good for you, but walking is sufficient for this.

Have you read the link in my sig on getting started? Also, you programme in the protein as a "custom food". Go ahead and do that part now. How much fibre do you get in by the way?

 

[Nothingface81]

Thank you for the reply. Yes i was very happy with myself..but it's starting to get really hard especially with now seeing actual weight gain.

I updated my fitday by adding custom foods and here are my new totals...

Calories 1,809
Fat 40.6g
Saturated 7.5g
Polyunsaturated 9.7g
Monounsaturated 17.9g
Carbohydrate 73.2g
Fiber 41g
Dietary Fiber 15.7g
Protein 284.4g

Also a quick note...42g of those carbs comes from watermelon..sometimes i have that as a snack at night..if i dont have that my carb total is only 31g a day.

EDIT: I did read your sig link. Thats where i found out about fitday. I did my best to list everything you asked.

Just to refresh

I workout 3-4 times a week, wether or not im trianing correctly i dont know. Only been in the gym a month so im sure i have a lot to learn. I do 30 min of carido on an elliptical. Sometimes i do steady cardio, other days i do intereval cardio. After that i weight train. Im not very strong, and do mostly upper body workouts.

Current weight is approx 204lbs
Body fat 23%

Hope ive answered everything.

 

[Built]

That's been great.

Okay, your cardio has to change. I don't want to see you doing any cardio before you lift from now on. I'd also ditch the watermelon - if you feel like you need carbs, I'd prefer to see you getting less fructose and more glucose and glucose polymers - that is, starch.

What does your weight-training look like, and have you had any bloodwork done lately? I'm particularly interested in your testosterone and your thyroid levels.

 

[Nothingface81]

I am due for bloodwork next month i believe for my cholesterol and triglycerides..ill see if i can have him check my testosterone and thyroid levels also.

My workout is very basic at the moment, since its my 1st time in a gym.

Monday i do chest

-Flat bench
-Incline alternating weeks with bar and dumb bells
-Butterflies
-Hammer strength machine, not really sure what its called.

Wedneday arms

-Preacher curls with easy curl bar
-Preacher curls dumb bells
-Standing curls straight bar
-Dips
-Skull crushers
-Tri pull downs, not sure if theres a name for it

Friday back and shoulders

-Honestly other then pull downs, i dont know what the machines are called...and i only do shoulder press for shoulders, def need other excersizes for shoulders. I go easy on back, cause of herniated disks.

So if i shouldnt do cardio before weight training, when do i do it, on off days?

 

[Built]

You can skip it entirely, OR do it after you lift, OR do it on a separate day. Just walk - there's no need to do heavy cardio, jogging etc. If you can do a 20 minute walk a few times a day most days, you're doing great.

When do you train legs?

 

[Nothingface81]

Well i haven't even started training legs yet. Nor do i do abs.

May i ask why i don't need heavy cardio? you telling me with just walking and weight training im going to loss weight?

 

[Built]

Well i haven't even started training legs yet. Nor do i do abs.

Legs are a pretty big area to ignore! Have a look at the arrangement in that "getting started" link you read earlier. Your abs will get hit with the heavy compound work; you're welcome to do a few crunches at the end of your workout though. Don't go crazy though - your abs will show as you drop the fat off.

May i ask why i don't need heavy cardio?

Cardio doesn't burn that many calories. Think about it - you might burn what, 350 calories in an hour of cardio? There are 3500 calories in a single pound of fat. You will need to do ten hours of cardio to burn just one pound at that rate - and that's if you don't overeat to compensate. I pretend exercise doesn't burn anything at all; that way I know if my weight's not dropping, it's my diet.

you telling me with just walking and weight training im going to loss weight?

No. I'm telling you that you're going to lose weight with just diet. Heavy lifting will preserve muscle while you do this, so most of the weight you lose will be fat. A little cardio is good for your heart.

 

[Nothingface81]

What about my diet? Is my calorie intake to low? Should i eat before i workout?

As for reps..i usually do 4 sets

12-15 reps
8-reps
6-reps
4-reps
Adding slightly more weight as i go up...should i stick to lower weight more reps?

 

[Built]

What about my diet? Is my calorie intake to low? Should i eat before i workout?

As for reps..i usually do 4 sets

12-15 reps
8-reps
6-reps
4-reps
Adding slightly more weight as i go up...should i stick to lower weight more reps?

Yes, do eat before you work out. I like to have a small mixed meal about an hour or so before I train.

Your calories appear quite low - which is why I'd like you to switch gears for a bit and get out of "weight loss" and into "weight maintenance" for a bit while we sort out your diet and your training; give your body and your thyroid a bit of a break so you can get ready for the next stage of your fat loss, okay?

Regarding your rep-range, please read the workout I offer in the link in my sig on getting started, it's all in there.

 

[Nothingface81]

by maintain...just eat what im eating, workout like im working out and just stay at this level for now?

 

[Built]

by maintain...just eat what im eating, workout like im working out and just stay at this level for now?

Actually, no.

What I'd like you to do is change your training to what I suggested, and gradually see if you can creep your calories up without gaining weight while you sort out your training and get your hormones checked.

How does that sound for a month or two?

 

[Nothingface81]

ok ill setup the appt for the blood work

 

[Built]

Good.

Meanwhile work your squats and deads. This will do your whole body a WORLD of good!

 

[Marat]

squats and deads

Here's a good resource for form:

Video - Starting Strength Wiki


I'd recommend the book as well.