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Anonymous
okay /fit/, halp.

I hit a plateau with my weight loss. I'm currently 172 pounds. When I started hitting the gym, I was 219 pounds. I went down pretty quickly but then I plateaud. Currently I train 5-6 times a week (if 6, then 5 weightlifting sessions and 1 extra day for chin-ups and HIIT and shit like that. I also target my weak spots on that day) and aim for 8 meals a day, even though on average I only make it to 7. 5'7" btw.

Here's my diet
breakfast: 1% milk + oat cereal
meal 1: 3 egg whites (boiled)
meal 2: fruit
lunch: beef with rice
meal 3: 3 moar whites
meal 4:fruit
meal 5: meat empanadas (made in the oven, not fried. I'm at college at that time so I have to settle for that. It's not suppost to be too high on carbs and has a decent share of protein. also, southamfag)
dinner: chicken breast+cheese+lettuce, onion and carrot salad

fruit: generally bananas. they're the most practical, that's why I have them. is that okay?
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>> Anonymous
lol some of his meals are 50 calories
>> Anonymous
stop drinking orange juice. its pretty much teh same thing as drinking pepsi
>> Anonymous
Drink only water or milk.

Total up your calories, we don't want to do that shit for you. If you're losing fat your recommended intake is -500 your rmr. Go to caloriesperhour.com and look that shit up.

You seem to have the diet thing down as well as you can get it, but if you're not counting calories you're probably consuming too many for weight loss.
>> Anonymous
Your diet is actually pretty shitty. You're another one of those "everything HAS to be super healthy for EVERY meal or I'll gain weight" people, and you don't realize it's harmless to switch up your diet and randomly increase calories temporarily.

Eat WHATEVER you want, just control your portions. You CAN have pasta and meatballs, just not a massive fucking bowl. You CAN have fried eggs with the yolks, just not fucking five of them. You CAN have pizza, just one slice.

Basically, you are assfucking your metabolism with your diet and exercising too much. You got your body in shape TOO much, so it's running super efficiently and burning FAR less calories. Working out a lot actually SLOWS your metabolism because your body gets so complacent with the routines. This, coupled with your nearly malnourishing diet, has caused your plateau. The only way out of your rut is to just severely increase your exercising, which is not efficient in the long run, or to fix your diet and deal with a temporary weight gain while your metabolism fixes itself.

Seriously, review your eating plan. Egg whites? THEY HAVE LITERALLY 16 CALORIES EACH. THREE OF THEM IS NOT EVEN A MEAL FOR A FUCKING FIELD MOUSE. Fruit? Unless you're eating like six whole pieces per sitting, you're probably no even topping 300 calories.

You REALLY got too obsessive about your diet, man.
>> Anonymous
>>155376
I'm consuming around 2700 cals a day, I went to www.thedailyplate.com
I believe I have to take in around 3100 daily to maintain my weight
>> Anonymous
>>155391

what he said
>> Anonymous
>>155391

refer to

>>155394


I'm not malnourishing. I'm having plenty of carbs. But yeah, my body probably got accustomed to it. However, being a former fatfag I kinda taboo'd the temporary weight gain thing. If it's the only way though, I'll do it.
>> Anonymous
>>155394

If this is actually the case and you are not overestimating or underestimating, the problem is your routine.

You need some variety in your workout- instead of jogging try playing tennis, instead of weight lifting go swimming or try yoga. Your muscles have become used to the excercises you're putting them through.
>> Anonymous
>>155394

No way in HELL you are consuming 2700 calories with the meal plan you posted. If you are, that portion of beef with rice and your salad must be fucking XBOX HUEG and covered in fatty dressing. If this is the case, you're basically overloading your metabolism by eating small portions, then dumping huge lunches and dinners into your body.

And there's seriously no way you need 3100 calories to maintain weight at 170 pounds.
>> Anonymous
>>155407

This is true, but if he goes around doing low intensity start and stop things like basketball or tennis, he won't see much of a benefit.

Keeping your body aerobic for extended periods of time is the best way to burn fat and increase your cardiovascular system's capability.
>> Anonymous
>>155411
that's just what the calculator said. and it could be considering the heavy exercise I go through every day.
I'm really skeptical about other sports. My body is fucked up from the weight loss, but I guess there's nothing else I can do.
more input?
>> Anonymous
>>155403

You need variety in everything to keep your body on its toes. A lean diet is fine, but you still need to have the odd meal of french fries and pizza. Doing HIIT is fine, but you still need to mix it up with long term runs.

Doing the same thing over and over, regardless if it's diet or an exercise, slows your entire metabolism and puts your body into an efficiency mode. You want to avoid this if your goal is to lose fat.
>> Anonymous
>>155403
>I'm having plenty of carbs
>former fatfag I kinda taboo'd the temporary weight gain

These two statements don't quite match up. It's very very likely that you're underestimating your calories and overestimating your necessary caloric intake, being a former fatfag and therefore very fat-paranoid.

Anon understands. We know you never ever want to go back there, and we're here to help, but there seems to be something too obsessive here, and you need to be aware that overexcercising and excessive calorie cutting will be worse for you in the long run than slow weight loss at a higher caloric intake.

Go back to that site. Calculate everything out again at your current weight, and make sure you are not underestimating the amount of calories that you are burning in your workouts. You need to account for these in your total.
>> Anonymous
>>155417

Never trust an Internet calculator. It's a rough estimate at best. Trust a doctor or a personal trainer.

Also, the idea of other sports really isn't that great. Like I said, most sports do not keep your body in an aerobic state because they consist of constant starting and stopping (not like HIIT, though, because HIIT is still a constant exercise for 15-20 minutes). For example, if athletes got into great shape just by playing their respective sports, they wouldn't constantly be at the gym lifting and doing treadmill, they'd be just fine from the sport's exercise.

The best way to stay aerobic is to do things that use your lower body constantly. Running is obvious. Elliptical is obvious. Swimming works only if you constantly kick. Etc. Fat loss requires your body to be in an aerobic state that also works a large amount of muscles, thusly burning a lot of calories. Supplementing aerobic activity with weight training is the most efficient thing, but if your goal is fat loss then you don't want TOO much weight training. It's simple, if you want to burn fat, you do high speed, constant exercises that keep your pulse high. If you want to gain muscle, you pump iron like a motherfucker. If you want to be lean and toned, you do both.
>> Anonymous
>>155376

wrong man, not just rmr. thats if he just layed on his bed all day. its rmr + activity level + exercise - 500.

http://www.johnberardi.com/articles/nutrition/masseating_1.htm
>> Anonymous
I agree with other anons. It looks like you really are not eating enough. Are you 100% positive you're getting 2,700 calories per day with that plan? It seems impossible when the majority of your meals are egg whites and fruit.

Also, yes, you gained a ton of muscle and trained your cardiovascular system. This makes your body require more and more exercise to burn the same amount of calories. Having the muscle alone means you need more calories to maintain it, and that means you need more EXERCISE to lose weight.

Like, once you start building real muscle, you need to become very dedicated to tending to your muscles, caloric needs and fat levels. I think you honestly would have seen better results if you cut out the pseudo-body building and just did mostly cardio with only minor weight lifting to compliment it. This is where the "cut first, then bulk" philosophy comes from. When you try to do both at once, it becomes very hard to achieve your goals.

Basically, you're climbing a mountain and it's getting to the point where you're tired and the air is thinning.
>> Anonymous
OP here i'll just go atkins
>> Anonymous
>>155507

fucking trolls hijacking my thread. them fags. okay so.. how do I fix my ducked up metabolism?
>> Anonymous
>>156313

>fucked up metabolism

fix'd
>> ­­­­
     File :-(, x)
>>156313
someone call me? oh nvm.
>> I skank to post rock
>>155365
wait is Orange juice really that bad, cause I drink kind of a lot ?
>> Anonymous
>>156337
Liquid sugar. Still it's natural, its just way too much concentrated sugar. Eat an orange if you want.