perfect form...ula

H

hood

New member
Been sticking strong to the workouts(4 days a week + 2 days cardio) I also have been using fitday to keep track of my calories( average calories 2,100). I have been trying my best to eat the right things, and im still stuck at that wall we all love so much. I read all the stickies on the forum( very very helpful). but i still seem to be lost. Im currently at 212 lbs and im 5' 11" I would like to get a healthy, solid, and fit body. I believe life is too short to be unfit. So my main question is, do i vamp up my cardio a lot more( some people say cardio is no good, others say intervals are great) to achieve my goal? and also being that I have a broader body structure should I drive toward more weight loss like around 195 or just continue my weight training and healthy eating and see where it goes?


Thanks in advance,

Hood
 
Do you think your body composition is continuing to change? I.e. are you losing fat/gaining muscle despite the weight staying the same, or do you feel you're totally stagnating?

If you're totally stagnating then there are a couple things you could try... You could try cutting calories further for a week and see what happens. You could also try increasing calories for a day or two. Don't ask me to explain it, but for some people that can trigger a 'woosh' effect where you lose water weight you've been clinging too. Instead of eating less, you could keep your strength training the same but increase how often you're doing cardio to burn more calories. Or do different cardio.

... I wish I could just tell you a simple answer, but unfortunately our bodies are not simple. :/ So all I can do are make a few suggestions I've seen work for other people. Personally I would try upping calories to maintenance level for 2 days first, and then if that doesn't work, try something else.
 
Hey Hood,

From what I can tell, your fitness program as a whole is very solid. Unless I am reading it wrong, I would just keep doing what you are doing.

Like Jeanette said, I believe that dropping the calories down to a lower average number may have an effect. I also remember that when I watched how much salt I ate had an effect for me. Eating too much salt can retain water weight.
 
alright guys thanks. Im going to try and do the calorie cut for a bit and see what
happens. I just have such an extreme appetite its hard not to eat sometimes, especially after a workout( I eat a ton of food especially snacks like trail mix while cooking my dinner after a workout). But thanks again guys ill def give it a try. Just really want to be where I think I deserve to be.

Hood
 
good for you hood..

as long as you loss weight through healthy ways then that would be fine.. continue what your doing and i bet you will loss weight just the way you want it..
 
You're probably eating more than you realize. Cardio isn't the key to weight loss, it helps, but isn't necessary. The weight training is more there to make sure you keep a lean mass as you lose weight (IE the weight loss comes from less muscle).

Diet is key. Make sure you're eating enough protein as well. Which for you and the amount of training you do weekly, I'd recommend at least 170g's a day, but still maintain your calorie deficit.
 
Hi Hood,

At the risk of people feeling like I'm constantly repeating myself... cutting calories is a valid approach, but after 3-5 days of cutting, put in a 'normal', 'higher calorie' day to make sure your body doesn't adjust to your lower energy input.

That's actually the sort of thing that Jeanette401 suggested above as well. By increasing your calories, you're giving your body the signal that there's plenty of food available, and that it's safe to keep burning calories without risking 'survival'.

If you then switch between lower and higher calorie days, you create a calorie deficit while simultaneously making your body think it's being overfed (<--- you'll also want to eat a healthy and balanced meal every 3 hours or so for that).

Anyway, you'll want to keep your body from adjusting itself to a lower energy input. That sort of adjustment keeps you from continuously getting results. You might be interested in reading my posts in this thread for some more 'rationale'. ;-)

If you want, you can also post more details about your workouts... Perhaps people here have some valuable tips for you on that part too.

Good luck!
 
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