Some help losing weight

[nicknasty]

So i have posted here before about this a got a lot of help, but im thinking i need a little more.


I am about 5'10, 195 lbs. In jan. i started out at about 130 lbs. So in like 6 1/2 months i have lost 30-35 lbs. I know this isnt that great, but i have put on muscle in most of my body. Also, i was sick with the flu twice for about a week each and didnt really work out and gained a few lbs back each week, so that was like another 3-4 lbs there. My strength and cardio has improved a lot, but i have hit another plateau. Here is my schedule......


Monday- 20 min run(3.5 miles or so), 300 crunches(a few different ones), 150 pushups(again a few different ones), maybe hitting the heavy bag for 10-15 mins.

Tuesday-10 min run(warmup, still about 2 miles), lifting(biceps, legs), about 20-30 mins of heavy bag(more on stance and movement), crunches and pushups

Wednesday-Same as monday

Thursday-Same as tuesday, only back and shoulders

Friday-Same as monday/wednesday

Saturday-Same as thursday, but triceps and focus a little more on core/abs.

Sunday is a rest day.....maybe go play some basketball or something like that for a little bit.




I have tried changing a few things here and there and have switched between running sprints and GC to long distance runs(which i like better and have lost more weight that way) or running before i eat anything vs running a hour or so after breakfast.

My diet is pretty good(could be better).....

Breakfast-oatmeal, dry whole wheat toast or maybe some eggs and toast or protein shake(only if i work out in morning before eating)
Snack-lowfat yogurt with little granola mixed in
Lunch-grilled chicken, some brown rice, maybe an apple or banana
Snack-maybe some fruit or some more yogurt
Dinner-chicken/fish, maybe brown rice, whole wheat toast/roll/bread, some kind of veggie
Snack-usually some fruit


I know that i dont eat enough veggies, but there really is not that many that i like so......

I do take a multi vitamin(just started like 2 weeks ago), whey protein(just started monday), xyience xfbam(switch to that from xyience xelerate and will switch back in a week or so). I also stopped using xyience nox-cg3 and will cycle it back in soon.

Before anyone says anything about the xyience, i got a good deal for it and tried it and it started to work for me so i use it.

I dont really have an set goals that i would like to meet. I do want to be around 180 lbs or so. The last of my fat is in my gut, so thats where i need to focus mostly(i know that you cant just spot reduce).

Any help with any of this would be great. Thanks.

[Prize_Scrapper]

Try running at a slow to moderate pace for an hour to an hour and a half. The fat doesn't start to burn off until 20 to 30 minutes into a fat loss session so you need to lengthen your running a little. Do that consistently and you will lose weight.

[nicknasty]

Originally Posted by Prize_Scrapper

Try running at a slow to moderate pace for an hour to an hour and a half. The fat doesn't start to burn off until 20 to 30 minutes into a fat loss session so you need to lengthen your running a little. Do that consistently and you will lose weight.

Ok i can change that up and see if that helps....thanks.

[Meatsack]

I'd minimize your carbs late in the day; I see you have toast/roll at dinner, as well as rice. Try cutting out the rice, as well, and using the chicken in a salad.

Try skipping rope as a fun switch from your other cardio. Start with 10x2-min rounds and work up, adding a minute to your rounds up to 5 minutes. Then, just skip for 15 solid minutes...good, good shit. Also try some plyometric workouts.

[nicknasty]

Originally Posted by Meatsack

I'd minimize your carbs late in the day; I see you have toast/roll at dinner, as well as rice. Try cutting out the rice, as well, and using the chicken in a salad.

Try skipping rope as a fun switch from your other cardio. Start with 10x2-min rounds and work up, adding a minute to your rounds up to 5 minutes. Then, just skip for 15 solid minutes...good, good shit. Also try some plyometric workouts.

Usually if i have the rice i dont have a roll and vice versa, but thanks for the help. I do try to jump rope every now and then also, but not nearly as much as i could.

[Dan's Knuckles]

You should only lose a maximum of 2 pounds a week. The more slowly and consistently you lose the weight, the more likely you will keep it off. Losing 10-35lbs in 38 weeks is not bad, it's pretty solid. If you've hit a plateu, I wouldn't stress about it, you've basically been in a state of calorie deficit for 6 months, just give yourself some time, and continue to work on the weight/reps and speed/distance of your workouts and make sure you're getting all the nutrients you need.

[nicknasty]

Originally Posted by Dan's Knuckles

You should only lose a maximum of 2 pounds a week. The more slowly and consistently you lose the weight, the more likely you will keep it off. Losing 10-35lbs in 38 weeks is not bad, it's pretty solid. If you've hit a plateu, I wouldn't stress about it, you've basically been in a state of calorie deficit for 6 months, just give yourself some time, and continue to work on the weight/reps and speed/distance of your workouts and make sure you're getting all the nutrients you need.

Yeah this is actually the 2nd plateau that i have hit. I had about a month and a half where i didnt lose any weight(maybe a lb or two). The first plateau was about the time that i started taking the nox-cg3, so i just figured i had gained muscle(which i did) and retained more water weight. I made a few adjustments and eventually started to lose weight again, so hopefully i can do the same this time. thanks for the help.

[nicknasty]

ttt

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