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2005/06/12, 07:18 PM
Hi...
I have been seriously working out for about 2 1/2 years, in which time I have lost ~60lbs. My waist from 44-38, but I have plateaued at 230lbs.
I do cardio and weights 3x a week, and I eat low fat, and almost vegetarian (chicken, fish only). I can't seem to flatten my chest, bulk up the arms, and lose the spare tire, while losing the last 30lbs.
I have been taking protein shakes (Muscle Milk)after my workout for about a year in addition to regular vitamin supplements, hoping that the "lean muscle" would take care of the rest of the fat --- but no luck!?!?
Any suggestions???
Thanks.
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2005/06/12, 07:21 PM
I would not use Muscle Milk post workout. Not very conducive to recovery. Too slow absorbtion.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/06/12, 09:24 PM
Are you eating enough calories? Are you doing any kind of cardio?
Give us a little more info and I am sure you will get more input.
Leslie
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2005/06/12, 09:52 PM
My cardio work is usually after my weight training. I usually weight train 45 min then do cardio for 30min each session. I usually do elliptical trainers or I have recently tried an Arctrainer...
As far as my caloric intake, I am sure I am taking in enough calories. I stopped writing down what I eat quite a while ago, but I remember it being around 2200 to 2500 cal.
I do all the cooking in my household, so I am always making sure that the "junk" is limited and accounted for (so to speak).
As bb1fit mentioned, Muscle Milk is not so good for recovery - should I be using it at a different time? a different supplement? Hmm...
Thanks for the info so far.
Rich
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2005/06/12, 10:27 PM
Rich,
You might want to go back to keeping track of your calories. If I don't keep track of mine they really fluctuate up and down, and not just by a few calories.
Have you gained any weight or just at a standstill in losing it?
You might try doing HIIT. If you have not heard of this do a search on fitbuddy for it. There is tons of information and it works great.
bb1fit I hope will jump back in here. But, I take a protein powder mixed with water post workout. You want to mix it with water to make sure you get prime absorbtion.
I use EAS but there are probably better protein powders out there.
On the muscle milk I think I heard that you could take it before bed or post cardio, since it so slow to absorb. You might want to do a search on that to verify.
Leslie
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2005/06/12, 11:45 PM
You are spot on on your analysis of pwo leslie.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/06/13, 10:29 AM
Ok...
I have always been interested in trying HIIT. My weight usually stays within 3-5 lbs. of my current 230.
It is getting frustrating after 1.5 years staying the same weight...technically, according to "the experts" my 6'0" large frame should be at most 190.
The only real question I can't seem to find a concrete answer for HIIT...is it ok to do HIIT in the afternoon? Most say to do it in the morning...there is no way I can get to the gym before work, so I go mid-afternoon (4PM). Any opinions??
Thanks again for the help,
Rich
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2005/06/13, 10:34 AM
Rich,
I think when ever you have time to do it and keep doing it is the right time. I might not get the full 100% effect from HIIT by doing this but it is still working for me.
You might try dropping your caloric intake down a little at a time. Don't drop it to much as you don't want your body to not get enough fuel for daily life and exercise.
Leslie
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2005/06/13, 11:08 AM
Thanks Leslie,
I think I will keep doing what I am doing, and rethink the cardio that I currently do, and try HIIT.
Maybe this will boost the metabolsim to get over the plateau a bit. Assuming I am more "strict" with my caloric intake, do you feel that any particular cardio machine is most beneficial --- so far the arc trainer or elliptical is the one I find gives me the best heart rate challenge, but I am open to opinions. After work it is just amazing I can get to the gym to begin with (I'm a school teacher). Thanks again.
Rich
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2005/06/13, 11:11 AM
another thing with HIIT is to not do it every time you do cardio. it is very intensive, and should be combined with regular aerobic/endurance training. you say you do cardio 3x a week.. maybe throw it in for one of your sessions
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2005/06/13, 11:20 AM
Rich,
bropie is right on the mark. I do jogging/sprints for HIIT, but you should be able to use elliptical for that I believe. I am not familiar with the arc trainer.
I do all my workouts at home, so running is just the best for me.
I am stealing this next part from bb1fit, so all the credit goes to him.
"HIIT is simply high intensity interval training. An example on the recumbent bike may be as follows... 2 min. warmup at a moderate intensity, say level 3. Then, for 30 sec., crank it up to level 5, and then back down to level 3 for 45 sec. This 45 sec. period is active rest. After the 45 sec., crank it up to level 6,and do 30 sec, then active rest for 30 sec., then crank it up to level 7, and so on. How high you go in levels and your amount of active rest will vary depending on your fitness levels. Try to always increase your time at higher levels or shorten your rest periods. I like to do this type of program on the fat burning program, "hills", that is on most bikes. Each hill is 15 seconds, and there are normally 3 of them in a row, so I crank it up to a higher level with each set of hills and then rest between them. You can adapt this same method to the treadmill, stair stepper, elliptical, anything you like. Even jogging and sprinting. Hope this helps. Oh yeah, your sessions should but last 12-18 min. They are very intense, and will raise baseline metabolism well."
Oh boy a school teacher, I bet by the time you get home you feel like you have had a full workout already.
I am the vice president of the band boosters and you should have heard my son complain when I received that great honor. You would have thought I was gonna be in class with him all day or something:laugh:
Probably not a bad idea.
Good luck,
Leslie
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