Need help losing the last 30 pounds.

T

Tjeezy18

New member
Well just to give you some background info, December 09/ January 10 i was 5'8 about 265lbs, and today im now 5'8 about 200lbs my target weight is anywhere from 160-165 i want a nice 5 pound cushion.

i go to the gym about 5-6 times a week switching off between weight lifting and doing cardio(running and elliptical) and my average calorie intake is Monday 1500 cal, tuesday 1600 cal, Wednesday 1500 cal, thursday 1700 cal, friday 1600 cal, Saturday 2000 cal( i usually drink when i have 2000 cals to use) and sunday 1500 cal.

My whole problem now is that its getting harder and harder to lose weight, I can remember when i first started my diet and would lose like 5 lbs a week now its 1-2 lbs a week. I just need some helpful tips on how to lose these last 30lbs.

Another reason why I want to lose weight a little faster is because I plan to join the Military (Marine Corps) this october, joining the Marines was one of my main reasons I went on a diet and wanted to get fit. Although i plan to enlist this october (about 5 weeks from now) I would like to be down to 190lbs when I go to enlist. I wont ship out till this June(I will without a doubt be down to 160 by this time) because i want to finish college first. So again just any helpful tips or tricks would really help me out

Thanks in advance.
 
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Tjeezy18 said:
Well just to give you some background info, December 09/ January 10 i was 5'8 about 265lbs, and today im now 5'8 about 200lbs my target weight is anywhere from 160-165 i want a nice 5 pound cushion.

i go to the gym about 5-6 times a week switching off between weight lifting and doing cardio(running and elliptical) and my average calorie intake is Monday 1500 cal, tuesday 1600 cal, Wednesday 1500 cal, thursday 1700 cal, friday 1600 cal, Saturday 2000 cal( i usually drink when i have 2000 cals to use) and sunday 1500 cal.

My whole problem now is that its getting harder and harder to lose weight, I can remember when i first started my diet and would lose like 5 lbs a week now its 1-2 lbs a week. I just need some helpful tips on how to lose these last 30lbs.

Another reason why I want to lose weight a little faster is because I plan to join the Military (Marine Corps) this october, joining the Marines was one of my main reasons I went on a diet and wanted to get fit. Although i plan to enlist this october (about 5 weeks from now) I would like to be down to 190lbs when I go to enlist. I wont ship out till this June(I will without a doubt be down to 160 by this time) because i want to finish college first. So again just any helpful tips or tricks would really help me out

Thanks in advance.
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To lose weight faster you'd have to work out more and/or eat less. Do you have the time to run twice as much every day as you currently do, running for an extra hour every day would probably give you another 1-1.5 pounds weight loss per week depending on how fast you run? It would probably be better for you to go the extra exercise route rather than the diet as you probably want to get stronger and build muscle for the marines.
 
You don't necessarily have to work out to burn more calories - you can try the 'Non exercise activity' route. For example, if you sit down and watch TV - try standing. Supposedly standing instead of sitting for an hour burns as many calories as walking a mile. Anything you do that's sedentary, try to kick it up some. Stand up and move around every 10 minutes, don't sit down and watch TV - keep moving. See if there's a way you can use the computer/do school work etc. while standing/moving instead of just sitting.

But as biggestloser105 points out, you either have to eat fewer calories or burn more. Those are really your only options here. :/
 
There are a number of US and Canadian military forums that can provide excellent advice on how to physically prepare for basic training. I can't post the links (it's not allowed on this forum) but google army, forums, training and you should find them.

In a nutshell though their advice is usually:
- do cardio training (running, riding, etc) 3 - 4 times per week, vary the effort (30 - 60 minutes)
- do resistance training (cross fit style & weights) 3 - 4 times per week
- if you need to lose weight fast then reduce calories and carbs
- they also set targets for you (i.e. minutes per mile, number of pushups, etc)

These sites have long running threads and the advice is often provided by the military trainers and medics so well worth a read if you plan to enlist.

Good luck with your mission!
 
Hi,
I recommend the R&D Cookie Diet. It is a very low calorie diet program that will help you get rid of those last pounds. You've already done as well as you are going to on the calories you are eating. You have to force you body to lose the rest and the only way you can do that is by eating far fewer calories. I'm on them now. The cookies keep you satisfied so you aren't hungry or craving certain foods. They are a natural, high protein/fiber/energy bar similar to ones athletes eat. You will be able to stick to a very low calorie diet and lose the weight quickly then go off of them and go on with your life. Good Luck!
 
My whole problem now is that its getting harder and harder to lose weight, I can remember when i first started my diet and would lose like 5 lbs a week now its 1-2 lbs a week. I just need some helpful tips on how to lose these last 30lbs.
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1-2 pounds a week is normal, sustainable weight loss. Just keep doing what you're doing and you'll be fine! You've already lost a ton of weight the right way, don't get impatient now that you're so close to your goal.

I recommend the R&D Cookie Diet. It is a very low calorie diet program that will help you get rid of those last pounds. You've already done as well as you are going to on the calories you are eating. You have to force you body to lose the rest and the only way you can do that is by eating far fewer calories. I'm on them now. The cookies keep you satisfied so you aren't hungry or craving certain foods. They are a natural, high protein/fiber/energy bar similar to ones athletes eat. You will be able to stick to a very low calorie diet and lose the weight quickly then go off of them and go on with your life.
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I strongly disagree with this. Your caloric cut is already well below 10% of your basal metabolic rate, but still within reasonable levels. Lowering your calories further will stall your metabolism and make it harder for those last few pounds to come off. My advice is to stay the course. If anything, to break your plateau you can intensify your workouts, and maybe introduce some fartleks or interval training.

Also, you might want to cut how often you work out back temporarily to 3-4 times a week and see if that helps you break through. If you are working out six times a week, your body may be wearing out from over-exertion and it not have the energy to make the muscular repairs and whatnot needed for you to increase your caloric burn or readjust your metabolism.

Good luck!
 
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I am in the same boat and getting the same results 1-2 lbs a week and I accepted this. It is no big deal for me since I always think that It took years to put all this weight on 1-2 lbs a week is very ideal. Just gotta be patience you know that weight is gonna disappear sooner or later.
 
R&D Diet Cookie

maverick said:
1-2 pounds a week is normal, sustainable weight loss. Just keep doing what you're doing and you'll be fine! You've already lost a ton of weight the right way, don't get impatient now that you're so close to your goal.



I strongly disagree with this. Your caloric cut is already well below 10% of your basal metabolic rate, but still within reasonable levels. Lowering your calories further will stall your metabolism and make it harder for those last few pounds to come off. My advice is to stay the course. If anything, to break your plateau you can intensify your workouts, and maybe introduce some fartleks or interval training.

Also, you might want to cut how often you work out back temporarily to 3-4 times a week and see if that helps you break through. If you are working out six times a week, your body may be wearing out from over-exertion and it not have the energy to make the muscular repairs and whatnot needed for you to increase your caloric burn or readjust your metabolism.

Good luck!
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OK, I get to strongly disagree too! I have lost a total of 38 lbs (goal 50) and my only "plateau" lasted for 3 days. I agree with doing less exercising! Exercising doesn't help much with weight loss (especially the last few pounds). It's great for other reasons tho'.
 
There's a recent article on why lots of exercise + a huge caloric deficit can be counter productive that I found really interesting -
 
LaceyJ said:
OK, I get to strongly disagree too! I have lost a total of 38 lbs (goal 50) and my only "plateau" lasted for 3 days. I agree with doing less exercising! Exercising doesn't help much with weight loss (especially the last few pounds). It's great for other reasons tho'.
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Ya, complete opposite of this actually... The only way to lose the last few pounds and obtain any sort of fit toned look is through resistance training and exercise.
 
Hey OP, whats your current exercise routine? Resistance only, since that routine being tip top is whats going to best suit your goals. And whats your protein intake per day?

If your goal is to train for marines, your workout template to follow is Westside for Skinny Bastards 3. Best routine by FAR for any sort of physical conditioning.
 
1-2 pounds a week is a perfect and proper amount to lose. You lost so much weight at first just b/c you were that much bigger! Now that you are coming down into a more normal weight range you are going to start losing the weight like a slightly over weight person (like me!) will. I would say your routine sounds great especially if you are still losing 1-2 pounds a week so just keep at it.
You should be at or very close to losing 10 pounds in 5 weeks this way. If you want to do something a little more to help turn your 2000 and 1700 days into 1600 days as this will cut about 500 calories off you week without making your calories per day too low.
 
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