need some serious guidance....thanks!

S

skyler1

New member
:confused: okay, heres the deal - i apologize if this is long but i am really needing some help.....i've read though this forum a TON and everything to try and find my answers, however, this weight loss thing is obviously very personal and i'm confused and hoping for some of your wisdom & knowledge & help....

A brief history - in Dec '05, i realized my weight was getting out of control (5'5'' and weighed 160). I worked hard in '06 and got down to 140 and built muscle (you can see some of it) and got back into my size 4 jeans comfortably. THEN I STALLED>>>BIG TIME.

The question then was 'are you at maintenance?'. No, i dont believe so because i can surely lose a small layer of fat covering my muscles...
I lost the 20 lbs by eating a 1200-1300 cal diet. I was told this was too low for my activity level (i'm at a desk all day but I will outline my exercise below along with my nutrition intake). Soo, i upped my cals to 1500/day and kept the same weight/cardio routine. Nothing changed...fluctuations b/w 140-145. I ideally would like to fluctate b/w 130-135.

Again nothing changed so I upped my cals some more due to some advice to 1700 for 6 wks & again nothing changed. So, I changed my workout routine and my weights and now I am (only a couple weeks now) doing HIIT SOLEY vs a hour on an interval cardio routine, i changed weights til after cardio (to try to confuse my body) and i am focusing on my diet - eating 40 (protein)/30/30 split as i was already eating 5-6 meals a day and most carbs in the early part of the day. IS THIS WRONG?????????

Im so sick of being stuck. And not only that am I not stuck but the past 2 wks, my overall 'body weight' on a scale is telling me i am bouncing b/w 145-150 so actually GAINING WEIGHT.

I AM SO CONFUSED AND WOULD LOVE SOME GUIDANCE AS TO IF I AM ON THE RIGHT TRACK AND WHAT I AM DOING WRONG? :(
 
I have found that it is very difficult to lose weight when frustrated. Some lose weight rapidly when stressed while others gain.

Now, I am not saying that you are a stressed individual, but you do sound frustrated - with your routine and results.

What I’m about to share might sound counterproductive but his is simply my opinion based upon what I have just read.

In regards to your question about maintenance, your body is constantly looking to find a level to maintain – both nutritionally and exercise related. If you consume 1200 calories a day, your body will soon enough make the changes needed to maintain at that level. If you consume 2000 calories a day, again you will soon enough maintain there as well. The same happens with exercise; your body will adapt to any stress and find a maintenance level for that program.

That’s pretty much why we plateau, even with a great exercise and nutritional plan.

So, what would I do at this point? Well, I would first take some time away from your exercise program. This is not something that anybody likes to hear, I know…

Take a week, maybe even two weeks off. Try to stay physically active (walking leisure sport) just forget about the “exercise” part for a while.

Use this time to really plan a realistic exercise program. Try to plan for the next3 months (sounds like a long time, but this will come and go before you know it – scary)

Divide this time into four 3-week periods. Each period should have a different approach / method – nothing significant, simple changes will do.

The following are a few examples of some strategies you could use:

Circuit Training
HIIT
High Repetitions
Low Repetitions
Super Sets
Compound Sets
Duration Aerobics
Mini Circuits
Active Rest
Anything you could think of as long as it is safe and appropriate
Any combinations of the above

Your nutritional goal for the initial rest period should be only to maintain weight. Document your caloric intake to help get an idea of what your current maintenance level might be.

Once exercise is re-introduced, your caloric maintenance level will increase because of the greater energy needs. At this time you can slightly reduce your intake (leaving a nice gap between caloric intake and expenditure)

It is important to not your new maintenance level (high point) and to occasionally (once every 3 or 4 days) zig-zag to that point. This will help you resist any downward adaptations in caloric burn.

I sincerely hope this helps. You do not need to follow this exactly as is – you can and probably should modify it to fit your personal preferences and need – In fact, you do not need to follow this at all, I at least hope it will stimulate some ideas.

Either way, I wish you the best of luck.


Omar J. Nasouri CSCS
 
THANK YOU FOR YOUR PROFESSIONAL OPINION...

Question: does your plan of 'doing nothing' for two weeks include pilates and yoga classes? (i might go crazy..lol)

And yes, i'm frustrated AND stressed so doesnt make for a good combo...

QUESTION: if i am on a 3 wk period of say 'high repititions' - can i also do my pilates & yoga classes? do i only do that one i am focusing on? or include cardio as well?

thanks again..highly appreciated!!!!!!!!!!!!
 
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Doing Pilates and yoga would be great during the rest period and even during any 3 wk training period.

Now let’s use the example of a high rep 3 week session. Well, this would not mean that you should only do high rep resistance training only – instead, for 3weeks this would be you focus and you would still perform additional aerobic and flexibility routines.

Also, make sure you document your result through every training method. It is an easy way to monitor what program works best for you as an individual.

You’re almost there, all you need to do is take it slow and steady.

Again, I wish you the best of luck.


Omar J. Nasouri CSCS
 
Thank you so much for your advice!!

Greatly appreciated. I'm going to give it a whirl!

Thanks.
 
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