Weight loss---permanent plateau?

[RED89GTAWSU]

ONE THING THAT MIGHT HELP
5X5 PROGRAM
5 weeks program with 5 reps per set for 5 sets. Week 1: FIRST set is 70% max rep, after that REDUCE weight by 10pds each set until done.
Week 2: what ever your starting weight was ADD 10pds and repeat next 4 sets with reducing.

by week 5 you will have increase strength SIZE and core strength alot. ONE thing is to move a quick pace too.

good luck

Would you suggest deadlifts too? Obviously you wanna start slow and do it with proper form, doing it wrong can get ya hurt but so can squatting wrong. My legs and core have seen awesome results from a standard leg day every week, and doing 5 sets of deadlifts on back day.

 

[Golden]

Dead lifts are a staple in body building. But I have not lifted seriously in quite a few years.

 

[Quick86]

Critique my diet yesterday and today if you guys could.

Yesterday.

Wake up -> Protein shake
1 hour later -> Turkey sausage w/ water
3 hours later -> Lunch (Salad with almost no dressing.... ham, turkey, egg, cheddar cheese, tons of lettuce, 2 slices of tomato, lots of onion and jalapeno) w/ water
3 hours later -> Protein Shake
2 hours later -> Worked out
After workout: 8oz lean beef with cheese and spices w/ a powerade zero


Today:

Wake up -> Protein Shake
Breakfast 1 hr later -> Half a wheat tortilla w/ 4-5 ounces shredded pork, egg, and cheese. w/ water
3 hours later -> Two hard boiled eggs. w/ water
3 hours later (lunch) -> 5oz albacore tuna w/ jalapeno w/ water to drink.

In ~2 hours I'll have another shake and hit the gym. For dinner I have no idea.

 

[LITTLEMAGS]

Critique my diet yesterday and today if you guys could.

Yesterday.

Wake up -> Protein shake
1 hour later -> Turkey sausage w/ water
3 hours later -> Lunch (Salad with almost no dressing.... ham, turkey, egg, cheddar cheese, tons of lettuce, 2 slices of tomato, lots of onion and jalapeno) w/ water
3 hours later -> Protein Shake
2 hours later -> Worked out
After workout: 8oz lean beef with cheese and spices w/ a powerade zero


Today:

Wake up -> Protein Shake
Breakfast 1 hr later -> Half a wheat tortilla w/ 4-5 ounces shredded pork, egg, and cheese. w/ water
3 hours later -> Two hard boiled eggs. w/ water
3 hours later (lunch) -> 5oz albacore tuna w/ jalapeno w/ water to drink.

In ~2 hours I'll have another shake and hit the gym. For dinner I have no idea.

looks good to me just your calories look a little low. For dinner eat LARGE amount of green veggies and my personal fav is ground lean turkey with brown rice all mixed up. add hot sauce and salsa...

 

[Quick86]

I almost added hundreds of calories today, lol. Two customers brought in a dozen donuts each. Omfg I was drooling so bad! lol

 

[LITTLEMAGS]

I almost added hundreds of calories today, lol. Two customers brought in a dozen donuts each. Omfg I was drooling so bad! lol

gotta resist that stuff....you would be pissed at yourself if you would have gave in. I am the opposite...i LOVE reese's cups...damn

 

[Beigg]

Dom... help me out here. This is my typical day's intake. I'm trying to drop a little bit of belly fat and add lean muscle. Currently 6'2 and 180lbs.

7am: Greek Yogurt + 1 cup of Kashi Go Lean cereal
9am: Brown rice w/1 fried egg and mixed veggies
10-11am = workout/run
12:00: Protein shake
4pm: Healthy Choice "steamer" meal
7pm: Turkey on wheat from Subway
9pm: Protein shake
11pm: Snack, like almonds

Basically it breaks down to about 200g protein, 2300 calories, 277g carbs, and 51g of fat on an average day...

I try to keep things fairly routine... but I also watch a 1 year old during the day and work afternoons... so I get my workout in whenever he decides to nap. Sometimes it's 10am, sometimes it's 2pm. I make sure to take my protein shake after that...

9pm: Protein shake (replace this with something that has lower cals or cut the amount in half)
11pm: Snack, like almonds (I would ditch this and eat a cup (cooked) of dry popped popcorn)

You'll lose that fat pretty fast by just replacing certain things with good low cal fiber.

My .02

 

[Quick86]

gotta resist that stuff....you would be pissed at yourself if you would have gave in. I am the opposite...i LOVE reese's cups...damn

Oh fucking hell. Wife knows my love for those and bought me like 3 bags of reese's cup hearts for valentines day. It's SO hard to not have one!!!

 

[LITTLEMAGS]

Oh fucking hell. Wife knows my love for those and bought me like 3 bags of reese's cup hearts for valentines day. It's SO hard to not have one!!!

i WILL have ONE on v-day....My contest diet doesnt have to start until march 1st...so I got a few cheat days here or there left...lol

 

[mrvids]

Tell her she has to help you burn off the calories she's tempting you with.

 

[Quick86]

Today marks 3 weeks. I have dropped 13lbs since then. Booya!

 

[RED89GTAWSU]

I started a cutting routine this week that I put together. Wanted to get everyone's opinion. I was going to do just straight P90X, but when I got the videos and realized the amount of equipment I would need for it was almost as much as a year gym membership I decided to come up with the program below. The main expense was gonna be the pullup bar, because the two rooms in my house that I could do this don't have doorways that allow me to use the doorway pullup bar......so I'd be stuck getting a pull up tower and lugging it in and out of my spare bedroom into the living room.

So, the routine is a 3 day split with 3 days of "cardio" at home using P90Xv1.

Monday - pylometrics
Tuesday - Chest n tri's.....ab ripper x at home while cooking post workout
Wednesday- Cardio X or similar
Thursday - Back n bi's.....ab ripper x at home while cooking post workout
Friday - P90x Yogo
Saturday - Shoulders and either arms or LIGHT legs (cause pylo is pretty intense on legs)
Sunday - rest

Diet was switched up a bit too.....cutting out bread and complex carbs as much as possible, pretty much totally during the week. Eating chicken and fish with either rice or green veggies for lunches and dinners. No alcohol during the week, lifestyle isn't condusive to completely quitting.....when i drink it's never more than 6 drinks and mostly either light beer or liquor.

So what ya guys think?

 

[Quick86]

Today is 17lbs for me. I feel better and better every day!

 

[ZR2_S10]

Anyone train to complete Triathlons? I started losing weight last June, and last weekend completed my first Sprint Triathlon. I didnt really 'train' for it, but have been running & biking regularly. It was a .4 mile swim, 12.6 mile bike, and 3.1 mile run. Finishing was a great feeling of accomplishment.

I am quite competitive, but mainly with myself. Now I want to enter another, and try to best my time (1:41:15).

Weight loss to date (1 year 8 days) 70 LBS - 9" off waist (pant size 42/44 to 34) - Neck is 2-2.5" smaller - pushups increased from 8 to 50+ - pullups increased from 1 to 5... and i feel significantly better (no CPAP or heartburn).

 

[LITTLEMAGS]

Anyone train to complete Triathlons? I started losing weight last June, and last weekend completed my first Sprint Triathlon. I didnt really 'train' for it, but have been running & biking regularly. It was a .4 mile swim, 12.6 mile bike, and 3.1 mile run. Finishing was a great feeling of accomplishment.

I am quite competitive, but mainly with myself. Now I want to enter another, and try to best my time (1:41:15).

Weight loss to date (1 year 8 days) 70 LBS - 9" off waist (pant size 42/44 to 34) - Neck is 2-2.5" smaller - pushups increased from 8 to 50+ - pullups increased from 1 to 5... and i feel significantly better (no CPAP or heartburn).

great improvements and results....

 

[LITTLEMAGS]

sitting around 228 and 1 week into my diet. 20 minutes cardio daily for now...up to 25 next and increase 5 min a week until hit my 45 min mark....will be around 200-198 in next 5 weeks....

 

[WayFastWhitey]

Anyone train to complete Triathlons? I started losing weight last June, and last weekend completed my first Sprint Triathlon. I didnt really 'train' for it, but have been running & biking regularly. It was a .4 mile swim, 12.6 mile bike, and 3.1 mile run. Finishing was a great feeling of accomplishment.

I am quite competitive, but mainly with myself. Now I want to enter another, and try to best my time (1:41:15).

Weight loss to date (1 year 8 days) 70 LBS - 9" off waist (pant size 42/44 to 34) - Neck is 2-2.5" smaller - pushups increased from 8 to 50+ - pullups increased from 1 to 5... and i feel significantly better (no CPAP or heartburn).

Used to do them years ago, last one was in 2009, full Ironman. kids kinda stopped that training and fun for awhile. Which event did you do? based on timing I would have to guess maybe the Motorcity one? on Belle isle? saw huge improvements in my self when I started them, I've since lost quite a bit of that. as an example a 10 mile run used to be fun, now anything past 3 gets boring. I used to have some excellent training plans laying around for different distances, and was a moderator on active.com. Man funny how times change

 

[ZR2_S10]

Used to do them years ago, last one was in 2009, full Ironman. kids kinda stopped that training and fun for awhile. Which event did you do? based on timing I would have to guess maybe the Motorcity one? on Belle isle? saw huge improvements in my self when I started them, I've since lost quite a bit of that. as an example a 10 mile run used to be fun, now anything past 3 gets boring. I used to have some excellent training plans laying around for different distances, and was a moderator on active.com. Man funny how times change

Completing an Ironman would be my ultimate physical being life goal, congrats on that. I have a coworker that did the Lake Placid Ironman last year, and she said training is all encompasing, taking every minute your not at work, or sleeping. I'm not sure I'm ready for that. My 1987 Trek 400 isnt quite up to the task of 100 mile per day rides, nor is my tailbone.

I did the Grand Rapids Tri last weekend over in Ada. Only it's 2nd year.

I registered for the Detroit 1/2 marathon for Oct, but want to get 1 or 2 more sprint tri's in this summer as well, and possibly move up to Olympic distance next year.

 

[YLWFVR]

sitting around 228 and 1 week into my diet. 20 minutes cardio daily for now...up to 25 next and increase 5 min a week until hit my 45 min mark....will be around 200-198 in next 5 weeks....

In addition to your weightlifting? Are you doing steady state cardio or HIIT ?

 

[93 saturn sl2]

Whats everyones opinion on Subway? I rarely bring a lunch to work and Subway is quick and good. I always get a 12" oven roasted chicken on wheat, no cheese, lettuce, green and banana peppers, olives, onions, jalapenos and mustard. Ive been adding avocado to it lately since they have it now. Sometimes ill get a bag of baked chips and a diet coke.