Advice for "plateau"

K

keropi

0
Hi all.

I started training in mid October. I haven't weighed in since before Christmas, but when I did, I had lost 45 lbs. I seemed to be on a real tear until recently.

I haven't weighed myself lately because I don't want to get discouraged. I've been using the way my clothes fit to indicate progress. I have a particular pair of yoga pants that I am using to gauge progress also--I started off in an XL, I am now in a small.

The thing is, I feel like I have hit a wall. I'm sure the obvious suggestion would be to move to the next level, but..

1. My trainer just keeps saying to "just show up"
I'm not happy with that reply. I like to know what's technically going on.

2. I couldn't possibly have a cleaner diet. I've even wondered if I may not be eating enough. Could that hinder progres?

3. What should I expect?? I understand that I shocked my body with my diet and exercise, thus quick results, but what now? What kind of progress should I expect?

It's starting to affect me mentally in that I don't feel as motivated. I NEVER miss the gym. My trainer says I'm his most determined and disciplined client and when I train with other clients, I feel as though I'm taking a step down to stay on their level.

...which brings me to another problem...

A workout has to be really brutal for me to even break a sweat anymore. My core is strong, and I also have alot of natural strength.

Is this common and how long should I expect it to last?

Any advice is greatly appreciated!
 
You need to provide more information - gender, age, height, weight. Do you feel hungry (or not) during the day? What goal are you shooting for?
 
stingo said:
You need to provide more information - gender, age, height, weight. Do you feel hungry (or not) during the day? What goal are you shooting for?
Click to expand...

Female, 29, 5'2",..not sure about weight.Last time I checked I was 175. That was before Christmas.

I only feel hungry during the day if I get too busy at work to eat, which is rare, so not usually. I eat when I get up(usually oatmeal and a piece of fruit) then I have a few snacks(nuts, cheese), a protein shake, and a small lunch all before I head to the gym.

I'm not setting my goal to weight because I think it's hard to rely on that when I'm building muscle(and I already have alot), and also because I am able to carry weight better than most people. I'm aiming for size 7-9ish. Not sure what size I am right now, only sure that when I look in the mirror, I don't like what I see and I know I can improve.

Thanks
 
What are your workouts like???

Are you lifting weights???

What are your cardio sessions like, low intensity or high???

How many grams of protein are you eating each day???

Whats your post workout meal like???

Do you know your BMI and if so are you eating less calories than you're burning???

Are you taking rest days so you're body can rest and recover???
 
keropi said:
I'm not setting my goal to weight because I think it's hard to rely on that when I'm building muscle(and I already have alot), and also because I am able to carry weight better than most people.
Click to expand...

Yet the first few lines of your first post are referring to weight and weighing in. Are you in a calorie surplus or deficit at the moment?
 
wesrman said:
What are your workouts like???

Are you lifting weights???

What are your cardio sessions like, low intensity or high???

How many grams of protein are you eating each day???

Whats your post workout meal like???

Do you know your BMI and if so are you eating less calories than you're burning???


Are you taking rest days so you're body can rest and recover???
Click to expand...

My workouts vary alot. My trainer mixes it up quite a bit, which is great for me because I get bored easily.

Warmups are either 10 mins on the bike, 5 mins of jump rope, or laps around the gym.
Monday through Friday is a mixture:

weights

step(with a 50lb vest on). step is usually up and down, side to side and sometimes he has me stand on top with weights or kettlebells and do reps in between.

hurdles

agility rings and ladder

bosu ball(I flip it upside down and do arm work with kettle bells..supposed to be for core?)

running outside, sprinting, lunges, cycling, abs

We do drills at least once a week, where I have to wear some type of elastic cord around my waist, run to the opposite side of the gym and grab cones and sprint back.

Also, I have to flip a large tire from one side of the gym to the other.

Basketball with 50lb vest on

Cardio is high intensity. When I started, I was running at 4.5. Now I run at 6 comfortably and usually he controls the speed up to 8. Incline has gone all the way up to 10. I did a 10 minute fitness test on the treadmill and was able to do 8 minutes of it. He says no one has passed it yet, so I'm not going to be too hard on myself about that.

I eat 3oz's of chicken for lunch, 30 grams in my shake, and then for dinner I usually eat fish or chicken. Not sure exactly how much(This is a problem?)

Post workout meal is either turkey breast, roasted chicken, or fish with veggies.

Not sure about my BMI, how can I find that out?

When I started, I was working out Monday-Friday and resting on the weekends.

Then for a few weeks, I was working out 6 times a week. My trainer told me on Monday that I need to go back to resting on the weekends.
 
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stingo said:
Yet the first few lines of your first post are referring to weight and weighing in. Are you in a calorie surplus or deficit at the moment?
Click to expand...

Haha, I understand..but that was when I knew I was losing sizes, so I wasn't scared of what the scale would say. I waited a looong time before weighing in.

I can't answer the second question, as I'm not sure how many calories I should be taking in a day. When I was keeping a journal, I was around 500 calories before I got to the gym and then would eat chicken and veggies for dinner(and I'll be honest, some nights I was so exhausted I wouldn't eat anything at all)
 
keropi said:
Haha, I understand..but that was when I knew I was losing sizes, so I wasn't scared of what the scale would say. I waited a looong time before weighing in.

I can't answer the second question, as I'm not sure how many calories I should be taking in a day. When I was keeping a journal, I was around 500 calories before I got to the gym and then would eat chicken and veggies for dinner(and I'll be honest, some nights I was so exhausted I wouldn't eat anything at all)
Click to expand...

I'd say the best thing you can do is to start weighing and tracking your food so you'd know how much you're taking in. Also start tracking weight and waist measurements so you can see what that level of calories is doing to your body. From the sounds of it though, you're really undereating. 800 to 1000 calories is not enough to sustain BMR, let alone workouts.
 
Have you tried reading the Troubleshooting guilde?

http://training.fitness.com/weight-loss/fat-loss-troubleshoot-guide-19721.html

Since you have been dieting since ocotober, it might be time for a "break" and eat at maintaince for awhile. It's actually called a re-feeding period, I will look up later how long you out to Re-feed for. It might be a step back to make move forward again. The idea behind re-feeding is to reset the metabolism and hormones. I am guessing that your body is adjusting itself to the calorie deficit. When was the last time that you ate at maintaince?
 
tic said:
Have you tried reading the Troubleshooting guilde?

http://training.fitness.com/weight-loss/fat-loss-troubleshoot-guide-19721.html

Since you have been dieting since ocotober, it might be time for a "break" and eat at maintaince for awhile. It's actually called a re-feeding period, I will look up later how long you out to Re-feed for. It might be a step back to make move forward again. The idea behind re-feeding is to reset the metabolism and hormones. I am guessing that your body is adjusting itself to the calorie deficit. When was the last time that you ate at maintaince?
Click to expand...

The first thing on that troubleshooting post is to count/track calories - otherwise you really have no idea where you're at.
 
I read somewhere that a person should take a diet break and eat at maintaince for ONE week after 12-16 weeks of dieting. Unless you are really lean, then its 4-6 weeks of dieting with 1 week of maintaince break.

In short, try to take a 1 week break and eat at maintaince.
 
tic said:
Have you tried reading the Troubleshooting guilde?



Since you have been dieting since ocotober, it might be time for a "break" and eat at maintaince for awhile. It's actually called a re-feeding period, I will look up later how long you out to Re-feed for. It might be a step back to make move forward again. The idea behind re-feeding is to reset the metabolism and hormones. I am guessing that your body is adjusting itself to the calorie deficit. When was the last time that you ate at maintaince?
Click to expand...


Thanks, but this leads to another problem. How do I find out how many calories I should be having a day?

I'm definitely not liking the idea of moving back :sad3:
 
stingo said:
The first thing on that troubleshooting post is to count/track calories - otherwise you really have no idea where you're at.
Click to expand...

This makes sense. I don't think I'll have a problem tracking calories..the problem is that I don't know how many calories I am allowed per day.
 
wesrman said:
The one i posted is better imo.
Click to expand...

Well, it's more straightforward in that it gives you your expected calorie burn automatically. The one I linked has you calculate that yourself. That said, you can do more fine tuning with mine. Hardly matters though as it's the same formula.
 
keropi said:
Hi all.

I started training in mid October. I haven't weighed in since before Christmas, but when I did, I had lost 45 lbs. I seemed to be on a real tear until recently.

I haven't weighed myself lately because I don't want to get discouraged. I've been using the way my clothes fit to indicate progress. I have a particular pair of yoga pants that I am using to gauge progress also--I started off in an XL, I am now in a small.

The thing is, I feel like I have hit a wall. I'm sure the obvious suggestion would be to move to the next level, but..

1. My trainer just keeps saying to "just show up"
I'm not happy with that reply. I like to know what's technically going on.
Click to expand...

The comment about your trainer, is what sticks out to me.

Of course he/she wants you to show up, he/she wants to get paid (taking your comment as being true).

IMO, a "good" trainer, would have seen that you have plateaued, and would have made some "educated" adjustments "specifically for you".

Open up your lines of communication with your PT, and take these concerns to him/her. You have a financial and personal vested interest to do so.

If you are not happy with your results (recently), and have been following his/her recommendations to the letter, then take these concerns to him/her, and be verbally "direct" with your questions and concerns.

You have inherited right to address issues and concerns with your PT: Its your money you are paying, and he/she works FOR YOU (not the other way around).

If I am shelling out a few hundred bucks, you can bet I would be on the PT's case. I am paying for results. Not paying to fill his/her pockets. I am results orientated and guided.

Does this PT also do your dietary needs?

What are the credentials of this person?

Sure list the paper credentials (which only means they passed some sort of series of tests). WOW! This means they can train someone......no it does NOT.

Whooppie, wholly-crap, their competent in passing paper tests: I am not personally impressed, when it comes to PT selection.

What are the real-world credentials like? If you are not happy, and your concerns are legitimate, press it, you are paying for it......get the results you desire.

Best wishes,

Chillen
 
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stingo said:
Well, it's more straightforward in that it gives you your expected calorie burn automatically. The one I linked has you calculate that yourself. That said, you can do more fine tuning with mine. Hardly matters though as it's the same formula.
Click to expand...
I was joking. :p
 
Chillen said:
The comment about your trainer, is what sticks out to me.

Of course he/she wants you to show up, he/she wants to get paid (taking your comment as being true).

IMO, a "good" trainer, would have seen that you have plateaued, and would have made some "educated" adjustments "specifically for you".

Open up your lines of communication with your PT, and take these concerns to him/her. You have a financial and personal vested interest to do so.

If you are not happy with your results (recently), and have been following his/her recommendations to the letter, then take these concerns to him/her, and be verbally "direct" with your questions and concerns.

You have inherited right to address issues and concerns with your PT: Its your money you are paying, and he/she works FOR YOU (not the other way around).

If I am shelling out a few hundred bucks, you can bet I would be on the PT's case. I am paying for results. Not paying to fill his/her pockets. I am results orientated and guided.

Does this PT also do your dietary needs?

What are the credentials of this person?

Sure list the paper credentials (which only means they passed some sort of series of tests). WOW! This means they can train someone......no it does NOT.

Whooppie, wholly-crap, their competent in passing paper tests: I am not personally impressed, when it comes to PT selection.

What are the real-world credentials like? If you are not happy, and your concerns are legitimate, press it, you are paying for it......get the results you desire.

Best wishes,

Chillen
Click to expand...

I don't think he has any actual credentials. (ruh roh) He has alot of clients, but I think they all came from word of mouth.

The only thing he handles is telling me what to do once I get to the gym. This is why I have thought it may be a good idea to get to another trainer with more credentials. I like him alot, and I don't want to hurt his feelings, but it may be in my best interest to move on at this point.

I have too many questions that he cannot answer and at this point, it isn't just about getting fit and healthy, it's knowing exactly how to do it and what needs to happen to get there.

I need explanations as to why I'm doing "this" or "that" and what to expect from it.

Unfortunately, he's the only trainer I see that keeps it interesting. The others all seem to only focus on weightlifting and I think everyone could benefit from ALL ways of training(but what do I know?)
 
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