Plateau Please Help

[ms21vegas]

Hello !!! I was wonder how to get over a plaeau. I'm 5'2' 142/143lbs was 160lbs. I've lost 20 lbs and I'm stuck.

This is my workout:
Sun-nothing
Mon-upper body,abs,cardio
Tues-lower body,abs,cardio
Wed-(Just started-->upper & lower back),abs,cardio
Thur-upper body,abs,cardio
Fri.-lower body,abs,cardio
Sat.-nothing everyohter sat.-I ride my mt bike for 10 miles

A typical meal would be:

Breakfast: 2 packs of apple cinn oeatmeal & 1 slice of wheat toast w/peanutbutter or 2 scrambled eggs w/the peanutbutter wheat toast.
Snack: apple
Lunch: Chicken(boneless&skinless) 2/3 cup brown rice, salad or an apple.
Snack: apple or celery stickw/peanutbutter
Dinner: chicken & rice again w/a veggie

I'm really picky. I can't stand seafood. I put up w/fish every now & then. I don't like green veggies,no broccoli,asparagus,.....I do like cucumber,non-cooked colliflower, non-cooked carrots,lettus. I love corn too. Please if you have any sugestions please feel free to let me know what you think could help me!!! Thanks
Shana

 

[Saturday Fever]

Describe your routine better. Losing weight is about making your metabolism more efficient, which is all about adding lean mass whilst taking in just enough calories to feed the workouts that are adding that lean mass.

And don't judge progress by the scale, judge in a mirror.

 

[sentricyphen]

Well first I would say, your diet needs ALOT of changes. Get rid of the sweetened oatmeal, bread, and limit the PB. Add in more quality EFAS. Make sures theres protein in all of those meals. 5 meals is a bare minimum. I'm doing 8-10 right now.


But this is the training forum after all. So lets get to that.
Simply put, your not going to gain much size on a cut, and you'll be fortunate enough to just conserve. (except for newbies)
However, I don't really understand what "upper" and "lower" body is. You might want to start out with a pre made workout, rather than delving into your own custom made w/o's right away.
As a starting routine, you might choose to do a "2 on, 1 off" routine like this:

DAY1: Bis/Tris/Forearms
DAY2: Legs
DAY3: OFF-Cardio
DAY4: Chest/Delts
DAY5: Back/Abs
DAY6: OFF-Cardio

 

[ms21vegas]

Sorry! Upper body-as in bis/Tris/Forearms/chest
Lower body-as in calves,butt,thigh,inner/outter thigh.

I still need to lose more fat on my stomach & love handles. Other than that I just need to tone & get cut!
And last but not least what is EFAS????

 

[ms21vegas]

cardio- Tredmil or cardio glide for 45 min 4-5 days

calves 20lbs 20X4
inner/outter thigh 55lbs 15-20X4
butt 50lbs 10-15X4

sholders 10lbs 15-20X4
Triceps 30lbs 15-20X4
bis 30lbs 15X4
chest 65lbs 10X4

 

[JLB001]

I'd replace your first meal with egg whites and oats with no sugar. Maybe 1/2c of uncooked oats tops. Too many apples, you'd be better off with rice or sweet potato. And I would ditch the corn/carrots too. Also not enough protein in your diet. You have to feed the body the right foods to make it loose. But then thisall is just my opinion.

 

[JLB001]

Are you doing your cardio before or after your workouts?

 

[ms21vegas]

I do cardio after. First I streach, then abs, then upper or lower body then cardio.

 

[JLB001]

K. some do it before, seems to work better when you use your energy for the lifting then followed with cardio. Try alternating your types of cardio as well. Say if you do the bike one day, use the treadmill the next, etc...

Also do you know about how many calories you are taking in per day? and do you allow yourself to have any off days of no strict diet type stuff?

 

[ms21vegas]

Not a 100% sure how to keep track. I look at the nutrition part too see. I told myself that I can cheat/splurg on something not on my diet. But no not a paticular day.
I also sit at a desk all day. I usually snack on apples,carrots,yogurt.... Can you suggest anything more healthier?

 

[JLB001]

The snacks aren't so bad, just limit the amounts you may be having. In the nutrition part here on IM under Jodi's stickie about carb cycling, there are a couple good links to places to help you figure your calorie intake. You just have to know about how much of each item you are eatting at each meal. Get those amounts for each meal and write them on a sheet of paper for a few days. It's a good way to figure where the items that may be affecting your loosing are hidden. eatting 5 meals a day is a good amount, if you like you can do 6, but that is eatting a meal every 2 1/2 hours. Normally when hitting a plateau, the body isn't burning like it should be and something has to be thrown in the mix or taking out to get it back on track.

gotta go do my workout. be back after while. I'm sure some of the other girls will pop in here soon. There's a vast amount of info floating around in our cute little heads! Just got pick away!

 

[ms21vegas]

Thanks! Have a good workout!

 

[BobtheBuilder]

I also have a super fast metablolism. For the past six months I have averaged 200 grams of protien per day. (I weigh 152) My unsaturated fat intake was good.(several table spoons of peanut butter a day) My carbs were pretty low. (under a hundred grams) What I have gained has been very lean but it is slow. I think I'm going to try more carbs. Mostly because I'm sick of low energy.
Why cardio if you want to gain. You're burning a lot of energy already.
Also, try eating fewer meals a day. Make them so big that you won't be hungry until the next time you eat. It may help to slow your metabolism.