Bio: I'm 35 years old, weigh 253 lb, at 6'1".
Diet: Egg Beaters with low fat mozzarella cheese, Frosted Mini Wheats w/skim milk, 2 glasses of skim milk, banana, apple, baked potato, cauliflour, no sodium peanuts, turkey/cheese/tomato sandwich with whole wheat bread. I also take a One-a-Day for Men multivitamin daily. This amounts to 1833 calories, 25g of fiber, 1651 mg sodium, 13g saturated fat, and 73g of protein. I drink about 96 ounces of water per day, though it varies, from day to day. I'll sometimes mix up the diet for some variety, but I'm careful to track my calories. I'm quite satisfied with my diet, though I admit I could probably use more vegetables in it.
Exercise: I primarily focus on cardiovascular exercise, such as a treadmill or on a bike for 1 hour per day, 5 days per week. On 3 of those days, I also do some weight training. I'm not sure what the exercises are called, but I know I hit pretty much every muscle group of my body, at one point or another, with some upper body, core, and lower body weights. Of course, I also do about 10-15 minutes of stretching before exercising. I could probably use some more weight training, though I'm trying to gradually build it up, so I can adapt to it without hurting myself.
Results: At first, this was working very well. I was losing 1-2 lb per week for about 6 weeks. Then, 2 weeks ago, I hit a big plateau. Sure, I noticed some smaller plateaus in my weight loss for 3-4 days, but before, I was able to eventually break through them. Now, changing up my exercise routine and increasing the intensity isn't changing my results. Infact, I feel even more exhausted now from the exercise, yet am seeing worse results. I didn't expect to see a major plateau like this until I got down to a normal weight range, but I'm not even close.
I was under the impression that weight loss is simply a matter of less calories in vs. more calories out, yet increasing that disparity did nothing. I know I don't have any medical conditions that would otherwise prevent me from losing weight. The only remotely significant factor I saw on my last physical was that my testosterone was a little low, but not enough to warrant a drug treatment for that. Maybe I just need to further reduce my caloric intake more and/or increase my weight training exercise. There's certainly room for improvement, though I feel like I'm working as hard as I can.
