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Been steadily losing 1 or 2 lbs a week since new year and trying to get down to 11 stone (154 lbs), but been stuck around the 159-161lb range for over a month now.
How do you lose these last 5 or 6 lbs once you have plateaued?
I have been lifting a lot of weights and upped my protein intake (whey powder) over the last month, which I thought would boost my weight loss, but perhaps I am putting on a lot of muscle?
So short of a dose of picolax, how can I shift these last few lbs?
Are you completely ripped?
My tip is carb depleted cardio.
Those pesky local bikes shops!
weights plus protein should equal muscle growth which will increase your metabolism, but will also increase your weight as muscle is denser (sp?) than fat.... maybe cut the whey protein and see what happens?
+1 on carb depleted cardio, can you exercise first thing in the morning before eating brekky?
Are you completely ripped?
nope, but most of the last weight I need to lose is belly fat.
i cant see that i can physcially do any more excercise than i currently am without overttraining or exhausting myself. I dont eat many carbs at all, chicken/tuna/salmon salad at lunchtimes, and following weight watchers with the mrs for most evening meals (with the odd carb treat at weekends).
I was reading that (not sure what you call it) cardio worksouts with weights/dumbells were good, like the gillian michaels shred?
i cant see that i can physcially do any more excercise than i currently am without overttraining or exhausting myself.
Firstly that's BS. You just build up to it.
Secondly. It's not about not eating carbs. It's about training when your stomach is rumbling first thing in the morning.
Fifthly. Taking protein supplements when you want to lose weight is stoopid. Get your calories from proper food.
[i] It's about training when your stomach is rumbling first thing in the morning.[/i]
Don't you get those awful low blood sugar shakes (I don't mean the drinks!) when you do that?
Not anymore... I just get on and do it. I am a moody ****er when my blood sugar is low though.
I didn't realise you always had low blood sugar, explains a lot 😛I am a moody ****er when my blood sugar is low though.
Your body may have got used to the exercise you are doing so mix it up.
+1 for ditching the whey protein. Sugar and stress (for me) are cause to put on weigh/not lose it from my tummy.
Any alcohol intake? If so cut it out completely and eat nothing processed.
Some insightful comments from TSY.
And I believe that he is quite lean.
Stubborn stomach fat is predisposed to be more difficult to remove than fat on other parts of the body.
iDave once posted that 6 packs are made in the kitchen, not the gym.
Where as he is probably correct, I'm thinking you'd need to work in both the kitchen and the gym.
[i]Any alcohol intake? If so cut it out completely and eat nothing processed.[/i]
Burls72.
I like a drink now and again.
So I'm interested in your comment.
Is what you've posted born of personal experience ?.
Just askling like.
🙂
Firstly that's BS. You just build up to it.
Secondly. It's not about not eating carbs. It's about training when your stomach is rumbling first thing in the morning.
Fifthly. Taking protein supplements when you want to lose weight is stoopid. Get your calories from proper food.
Firstly, it sounds like he is doing quite a lot of exercise already, so over reaching is quite possible.
Secondly there is no evidence training on an empty stomach first thing in the morning actually makes you lose fat any quicker.
Thirdly, if he is doing weights there is nothing at all wrong with a higher protein diet, or getting it from a good quality protein shake.
OP, if you are doing more weights there is every chance you are putting on muscle at the same time as losing fat so your scale weight will stay roughly the same. The only definitive way to measure it is by using skin fold calipers. The more muscle you have, the more fat you will burn so keep it up.
For losing the last bit of fat (if it is that) try carb cycling. Have a read about it, its what bodybuilders do to get their body fat as low as 3%, I am pretty sure it will help you but you have to be [i]very[/i] strict with your diet.
Have a read of these links, there is plenty more on his site about fat loss, fitness, and bodybuilding, and is probably the best of its kind on the net.
http://scoobysworkshop.com/gain-muscle-lose-fat/
http://scoobysworkshop.com/advanced-fat-loss-carb-cycling/
Ummm - I agree with the alcohol bit, actually. Habitually drinking half a bottle of red is pleasurable but it's calories you can do without.
If you're drinking beer, or white wine or anything else... defintitely stop.
I've dropped half a stone of a pretty lean base in less than a month. I think that the deep stretching of yoga may also help.
The only definitive way to measure it is by using skin fold calipers.
Or look in a mirror... Can you see the veins in your forearms, what about on your chest? Can you see all your abs? Do you wear size small cycling gear?
[i]For losing the last bit of fat (if it is that) try carb cycling. Have a read about it, its what bodybuilders do to get their body fat as low as 3%, so I am 100% sure it will help you.[/i]
I've read that carb-refeeding is only applicable to indivduals who are already ~10 percent BF or less.
However, I must admit to being confused by the entire process.
If anyone has a link to a "carb - refeeding for dummies" I'd be interested to take a look.
You're right you do have to have 10% BF or less before carb cycling, in which case use his other techniques till you get to that stage.
(stolen from JAmie)
Carb cycling is pretty much the iDiet but with a less dramatic cheat day every 3rd day instead of every 7th.
So am i doing too much or too little?
Monday to friday, commute 4 miles each way to work, 40 miles a week.
monday to friday, 100 sit ups before I leave.
Monday evening, 1 hour of badminton, when that isnt on 5k run.
Tuesday 5k run, upper body weight training, 100 sit ups, 1/2 hour punchbag workout.
wednesday: 1.5 hours of karate, varying levels or intensity.
thursday: leg and back work out, 100 sit ups.
friday: REST + 2-3 beers.
saturday 2-3 hours karate, + 3-4 beers.
Sunday: rest, sometimes bike ride, sometimes 5k run.
So are the beers doing me in then?
Personally I'd say you can do more, but I'm probably alone on that.
Why all the sit-ups? Do you superset your weights?
Where's the HIIT workouts?
beers aren't gunna help, whats supersetting yeti?
Other than losing belly fat, what are your goals? Do you squat and deadlift?
I would say too much, by quite a lot. You should have at least two rest days per week where you are doing nothing. More is definitely not better when it comes to exercising.
If you are pretty serious about wights, have a read through [url= http://scoobysworkshop.com/ ]this site[/url] and maybe start following one if his training programs which include cardio too.
There is no need to do all them sit ups either. For one sit ups are nowhere near as good as crunches, and two if you think doing them will help the fat loss around your waist, think again.
3 (or more) different exercises done straight after each other. Rest for 60 secs then repeat.
So this morning because the pool was chocker...
I did..
3 sets of
10 chin-ups
30 press-ups feet on bench
30 crunches
15 each side sideways crunches.
Rest for 60secs
Repeat
Then similar sets with kettlebell exercises and some leg stuff.
Organic - to save me disagreeing with Skywalker... are you trying to get big like a bodybuilder, or ripped like a fighter?
I'd say you need more intensity thrown into the mix. I'd imagine the commute and running will be done at a good, but consistent pace.
Try interval training to vary the tempo of the runs, e.g. 4 * 4 minutes with 2 minutes recovery after 10 minutes of warm up.
Burls72.
I like a drink now and again.
So I'm interested in your comment.
Is what you've posted born of personal experience ?.
Just askling like.
Yes it is. From when I was at my heaviest weight to the lightest, I lost 7 stone. I've put 1 to 1.5 stone (don't have scales) back on because at 6'6" 13 stone isn't a good look!
The op is having between 5 and 7 beers a week which is a lot of calories which can easily be lost. I've also found that any alcohol intake slows weight loss down. I think i'm correct in saying that the body uses the alcohol calories first so any useful food you've digested is stored as fat and your running on empty calories. It also gives you a bloated look.
Bagsard, yes, squat and deadlift on Thursday's, but reached my limit for squats until I can get a squat rack, as I can't snatch/press the bar with the amount of weight I need now.
3 (or more) different exercises done straight after each other. Rest for 60 secs then repeat.So this morning because the pool was chocker...
I did..
3 sets of
10 chin-ups
30 press-ups feet on bench
30 crunches
15 each side sideways crunches.
Rest for 60secs
Repeat
Thats not a super set, thats a circuit.
A super set is done with the same muscle group, like bench press followed immediately by flys, and is usually no more that 2 exercises together.
In supersetting you have a variety of options, you can either superset within the same body part or you can train two different body parts. For the reason that each body part gets a little rest between sets is that you are constantly moving.
That's from BodyBuilding.com
I add more exercises as I want endurance not size.
TSY: ripped like fighter.
A worthwhile investment methinks, especially if try to add size and strength. If I were you I would do deadlifts twice at different ends of the week.
What are you mixing your protein with? Although it tastes much better with milk, you will stay leaner using water.
'Ripped like a fighter' As in Mayweather or Haye?
i'm interested in this carb cycling.... i appear to be already doing extreme carb cycling; loosely foloowing the iDiet principles but messing up 5 days out of seven. my body never knows what to expect!
Then don't start reading bodybuilding stuff.
You want functional fast moving muscles. Not vanity driven bulk.
Do supersets of your exercises. Reducing rest to a minimum. Throw in skipping between weight sets to keep your HR going some.
Hatton used to do 3 mins on the bag straight into 3 mins of high vaults then into 3 mins of something else that I forget (probably skipping) when he was trying to shed his weight.
Oh, if we're reccomending other exercises not just for weight loss... have a look at fighter pull-ups.
Ripped like an [b]MMA[/b] fighter, not a heavyweight boxer!!
watch WARRIOR. all you need an an ex alcoholic father and to see your whole unit be destroyed by friendly fire.
You really need to be more specific, just google MMA fighters and see a vast array of physiques. Just remember you cannot rip what you don't have, that just means skinny!
There are actually some great exercises being done in that film.
One of my fav's is the press-ups with one hand raised on a sand bag, explosively push up so that you leave the ground and land with the opposite hand on the bag.
when you said [b]'ripped like fighter'[/b] I thought you meant this fella:
[img] 
[/img]
who I think wasn't that big but obviously a bit fat free...
Other than for endurance can't see 100 sit ups helping much, remember they're like just any other muscle, I mean you wouldn't do 100 bicep curls
There's fighting, and then there's fighting...
[img] 
[/img]
How much does your head weigh...?
Something like Chad mendes would be what I was after (in a non Ghey way).
not sure if attainable though.....
[img] 
[/img]
Completely possible.
Similar ability may not be though.
I would say it was attainable, but to maintain that level of cut will be a joyless affair. Fairly easy for the young, but gets harder with age.
but to maintain that level of cut will [s]be a joyless affair[/s] require hard work and dedication
If you like hard exercise and healthy food you'll be fine.
Adding a pretty tough MMA strength and conditioning session to my week has had the biggest effect on my physical appearance. We mix it up every few weeks but at the moment it looks like this:
10 deadlifts - 100kgs
20 "Michelles" (lying on the floor, back against a punchbag lying on the floor and doing glute raises with the bar/ weight combo from the deadlifts) - 100kgs
10 sand bag get-ups - 35kg bag
20 ass-to-bag bar bell squat thrusters - 30kg
20 one handed kettle bell swings - 32kg
10 dumbell squat thrusters - 30kg each dumbell
20 medicine ball slams
10 ladder walks
10 farmer walks - 30kg dumbell in each hand
Repeat all that 3 times
6 weeks of this has had the biggest impact on my physical appearance. Stronger with more muscle and starting to appear vascular along with a noticeable drop in body fat. The rest of the guys in the gym also pinpoint this as the being the session that helped them the most.
BoardinBob - blimey... you must be pretty hench!
BoardinBob - blimey... you must be pretty hench!
I'm a runt compared to most of the other guys I train with
Runt?!?!?!
I very much doubt you're striving to get to 11 stone lifting weights like that!!
Interestingly enough, no one is huge, they're just all ripped (I'm far from ripped) but there are guys weighing 10kg+ less than me, deadlifting 160kgs, adding 10kg onto the bar bells and dumb bells etc.
I forgot we had a wee video on youtube
How big is not huge?
I'm fascinated in all this stuff.
Edit - great vid.. cheers.
TSY, I guess it depends how important it is to you and what your lifestyle dictates. At 38 I can comfortably maintain at around the 9-10% mark without it being an obsession. As a younger man I was around 7% fot the same effort, it does get more difficult.
nice vid, where can I get one of those ladders?
That ^^^ video.
I see alot of movements which seem to be executed in that Mov Nat video, " [i]The workout the world forgot[/i] ".
[i]It's about training when your stomach is rumbling first thing in the morning.
Don't you get those awful low blood sugar shakes (I don't mean the drinks!) when you do that? [/i]
Depends how long the ride is. I do a couple of commutes a week in summer on a cup of black coffee and eat breakfast when I get in. My commute is 20 miles and I do it at a reasonable pace. I don't feel bad either during or after it and I'm fine for the ride home.
I think most of probably have enough of a store of energy to ride for at least an hour on an 'empty stomach'.
Looking at the op's excercise for the week I would say you could easily do more. You're not doing that much.
Surprized to see how many folk now fess-up to riding in the morning, before breakfast.
I've done that for ages, but reading all the posts by people claiming to [i]fuel up[/i] before a ride.
Made me feel I was mental to ride out without breakfast.
You live and you learn, eh ?.
'fess-up'?? Its hardly something to keep quiet about then annonce to the world.
**sighs**
does this mean i can eat a cake before i leave the office tonight? I am going riding and am well hungry. I don't want to catch the bonk
to clarify, can eating high gi food several hours before riding be acceptable if you are already hungry? I am aware it would be better to eat low gi food 12 hours earlier but I obviously haven't had enough low gi food and I am now famished. it will be a fast ride.
Given the choice between the [i]bonk[/i] or cake.
I'd have the cake.
Esp as, if you bonk, you'll need cake anyway.
😉
this is what i thought. but there does seem to be so many 'conflicting' principals that you need to tie in together.
[i]this is what i thought. but there does seem to be so many 'conflicting' principals that you need to tie in together. [/i]
Nah, not really.
Pop your cake.
Ride your bike.
If you become a biffer.
Less cake.
🙂
well I am not a biffer and I eat well (healthily) just find the whole low gi high gi carb cycling baffling.
[i] just find the whole low gi high gi carb cycling baffling.[/i]
Same here.
you'll be fine.
😉
I've had similar problems in shifting the last few kg. I expected to gain a little fatoverchristmas but now I am back training again, I am still not losing weight despite sticking to the idave eating plan as I have done for the last year or so. I a, actually gaining weight some weeks.
Early morning training is a problem for me because of work and kids. I don't really know what t o do next, training is going ok, but weight loss is not (and it isn't muscle gain).
Any smart ideas for good training sessions?
I am road racing and already 94kg and about 15% body fat so I don't want any extra muscle mass, just to get leaner .
[i]and about 15% body fat [/i]
Thats mission accomplished for iDave diet.
To get a lower BF, you may need to go for the iDave diet - plus.
TSY may be able to assist.
I'm not on the iDiet+. Unless it's by accident.
How tall are you oddjob?
[i]I'm not on the iDiet+. Unless it's by accident.[/i]
Calm down, don't get your mankini in a twist, TSY.
Using [i]plus[/i] allows me forum license to describe anything.
😉
You obviously don't understand the licensing and royalty agreements that DD set up with regards to iStuff.
Even Apple are paying him.
[i]You obviously don't understand the licensing and royalty agreements that DD set up with regards to iStuff.
Even Apple are paying him.
[/i]
😯
Hhmmm.
But I can probably convince you to keep schtoom.
Or I'll be forced to publish those pictures of you in that burlesque mankini.
You're now in iDebt x2.
Can we have an iDave diet party now ?.
[img] 
[/img]
I'm 1.93 or about 6'3" in old money
I think I am struggling to get leaner as a result of being slightly overweight for most of my life despite being active (played rugby for many years throught school and uni and then cycled and did triathlon for some years before having kids and settling into bike racing.)
Why ask about my height
Why did I be leaner than this last year, but am struggling this year?