I am 5'11" and weigh 199 pounds. I do a full body workout 3 days a week and varying intensity cardio 3 days a week. I consume roughly 2400 calories a day and I eat a clean diet. I have been stuck at the same weight for over a month. I was wondering if someone could help me out and let me know if I am eating too much or not enough based on activity level. I have used various calculators and it has me eating anywhere from 1450 to 2900 calories daily. Any advice would be greatly appreciated.
Sport Help getting over the hump
- Thread starter Falco1
- Start date
Sport Fitness
man i just got over a 2 month plateau myself. It's sumpremely frustrating. Post your diet and exercise routine here and we can start taking a look at what we can fine tune to shock your body back into fat loss mode
Well, yesterdays diet for example:
Meal 1: 2-96% lean grilled burgers and 4 egg white/1 yolk omlette with peppers and onions.
Meal 2: 1 cup of cottage cheese with a cup of cantaloupe
Meal 3: Grilled chicken breast with steamed carrots and broccoli with a little teriyaki sauce.
Meal 4: Can of tuna with reduced fat mayo(1 tbls) on 2 slices of whole grain bread.
Meal 5: Grilled chicken breast covered in stewed tomatoes and green beans w/ mushrooms.
Meal 6: Surge (post workout drink)
Meal 7: Cup of cottage cheese right before bead.
I am taking a multi-vitamin and Flameout(fish oil caps).
2478 calories
275g protein (48%)
204g carbs (30%)
54g fat (21%)
On monday, Wednesday and Friday I do a full body weight workout using Chad Waterbury's workout routine.
On Tuesday, Thursday and Saturday I perform my cardio consisting of a combination of the following: 20 minutes of HIIT on exercise bike, 30 minutes of jump rope, 2-3 mile run or a 5-6 mile bike ride.
Because of my work schedule, both my cardio and weight training happen in the evening, usually after 8pm.
If you need anymore info, please let me know. I can use all the help I can get. You can see in my before and current photos in the photo section that I have come a long way, but I hit that proverbial wall. Thanks again for everyone's time and information.
Meal 1: 2-96% lean grilled burgers and 4 egg white/1 yolk omlette with peppers and onions.
Meal 2: 1 cup of cottage cheese with a cup of cantaloupe
Meal 3: Grilled chicken breast with steamed carrots and broccoli with a little teriyaki sauce.
Meal 4: Can of tuna with reduced fat mayo(1 tbls) on 2 slices of whole grain bread.
Meal 5: Grilled chicken breast covered in stewed tomatoes and green beans w/ mushrooms.
Meal 6: Surge (post workout drink)
Meal 7: Cup of cottage cheese right before bead.
I am taking a multi-vitamin and Flameout(fish oil caps).
2478 calories
275g protein (48%)
204g carbs (30%)
54g fat (21%)
On monday, Wednesday and Friday I do a full body weight workout using Chad Waterbury's workout routine.
On Tuesday, Thursday and Saturday I perform my cardio consisting of a combination of the following: 20 minutes of HIIT on exercise bike, 30 minutes of jump rope, 2-3 mile run or a 5-6 mile bike ride.
Because of my work schedule, both my cardio and weight training happen in the evening, usually after 8pm.
If you need anymore info, please let me know. I can use all the help I can get. You can see in my before and current photos in the photo section that I have come a long way, but I hit that proverbial wall. Thanks again for everyone's time and information.
the only complex carbs i see in your diet is the 2 peices of bread. The rest seem to be simple carbs from fruit or veggies (tomatoes). The diet overall looks good but i would try to move some carbs to earlier in the morning and one good complex carb PWO. Seems you got them all smack dab in the middle of the day. Maybe replace the burgers with some oatmeal.
Is it possible you can mave the workout to before meal 5 ? then you can put some rice with that meal and have a nice complex carb with dinner PPWO. Then maybe eliminate the tuna sanwich, and just make it tuna by itself.
One thing you also might wanna consider also, increase the sprint part of your HIIT intervals by 5-10 seconds. Its possible your body has grown accustomed to the intervals.
The combination of changing up the HIIT and focusing on your carb timing could be enough to push you through your slump. Try it for a week and measure progress. If it helps, good stuff, if it doesnt, then we try something else. Sometimes you just gotta tweak it just a little
Is it possible you can mave the workout to before meal 5 ? then you can put some rice with that meal and have a nice complex carb with dinner PPWO. Then maybe eliminate the tuna sanwich, and just make it tuna by itself.
One thing you also might wanna consider also, increase the sprint part of your HIIT intervals by 5-10 seconds. Its possible your body has grown accustomed to the intervals.
The combination of changing up the HIIT and focusing on your carb timing could be enough to push you through your slump. Try it for a week and measure progress. If it helps, good stuff, if it doesnt, then we try something else. Sometimes you just gotta tweak it just a little
Thank you for the info and suggestions, I will definately give that a try.
I do eat oatmeal a couple days a week with my omlette for breakfast, but I had to change up a little yesterday.
I will definately continue it in the AM and adjust my meals and/or workout so that I can include some rice or whole grain pasta for my post workout meal.
I do eat oatmeal a couple days a week with my omlette for breakfast, but I had to change up a little yesterday.
I will definately continue it in the AM and adjust my meals and/or workout so that I can include some rice or whole grain pasta for my post workout meal.
Cool, keep me posted. Im curious to see if its as successfull for you as it has been for me.
nah you are right about where i am, i am in the 2300-2500 range usually