Weight Loss stopped... Any pointers?

fatguy · Oct 19, 2009

Hey,

I have been trying really hard to get bcak into the shape I was in about 8-10yrs back.

I have always been rather large, and back then I turned my bigness into something good.

Of course I got older, got off course and ended up where I am.

So... I got up to 321lbs. Over the last 3 months I dropped to 280lbs. Actually aboput 3 weeks ago I hit 280lbs. My goal weight is to be around 250lbs. I wuld really love to get get lower, but that is a weight I was a able to retain for a while.

Of course, I am not interesting in burining of muscle just to see a lower weight on the scale. I would really like to drop under the 20% BF range. I am still around 24-26%.

I exercise about 5 days a week, sometimes more. Resistance training is done 2-3 days a week, Cardio is done 2-3 days a week (I double up some times). I am a hockey player and have games twice a week.

I have been keeping my carbs and fats in check, and have really been keeping my total calorie level around the 2000 calorie mark. I have stayed away from processed sugars almost entirely.

Once a week to once every 10 days, I try to have a refeed day. I will increase my carb intake (typically complex carbs, fibers, etc).

This was all working, then all of a sudden... Plateau...

I was still putting on some of my old muscular size, but I was weighing 279-281lbs. 3 weeks, and no change. Measurements are all the same too.

Back in the day, 280-285lbs was my body's comfort weight.

Supplements I take:
-Fiber
-Fish oil
-R-ala
-Multi-Vite
-Glutamine and Creatine
-ECA's I rotate for 4-6 weeks than a month off

I do not smoke or drink alcohol. I am not a coffee drinker. I do drink a lot of diet green tea and diet soda. Soda wise, I usually drink caffeine free stuff.

Anyone have any recommendations? It is not easy for me to diet these days, but with my activity level and amount of food I eat, it seems physically impossible to not lose any weight.

I carry most of my fat in my thighs, buttocks and mid section, so it is spread out... but i want it gone.

Anyone?

BTW... I do not use any AAS, T3, etc... and I haven't in many years.

Thanks in advance...

PHIL HERNON · Oct 19, 2009

Oh no!

fatguy said:
Hey,

I have been trying really hard to get bcak into the shape I was in about 8-10yrs back.

I have always been rather large, and back then I turned my bigness into something good.

Of course I got older, got off course and ended up where I am.

So... I got up to 321lbs. Over the last 3 months I dropped to 280lbs. Actually aboput 3 weeks ago I hit 280lbs. My goal weight is to be around 250lbs. I wuld really love to get get lower, but that is a weight I was a able to retain for a while.

Of course, I am not interesting in burining of muscle just to see a lower weight on the scale. I would really like to drop under the 20% BF range. I am still around 24-26%.

I exercise about 5 days a week, sometimes more. Resistance training is done 2-3 days a week, Cardio is done 2-3 days a week (I double up some times). I am a hockey player and have games twice a week.

I have been keeping my carbs and fats in check, and have really been keeping my total calorie level around the 2000 calorie mark. I have stayed away from processed sugars almost entirely.

Once a week to once every 10 days, I try to have a refeed day. I will increase my carb intake (typically complex carbs, fibers, etc).

This was all working, then all of a sudden... Plateau...

I was still putting on some of my old muscular size, but I was weighing 279-281lbs. 3 weeks, and no change. Measurements are all the same too.

Back in the day, 280-285lbs was my body's comfort weight.

Supplements I take:
-Fiber
-Fish oil
-R-ala
-Multi-Vite
-Glutamine and Creatine
-ECA's I rotate for 4-6 weeks than a month off

I do not smoke or drink alcohol. I am not a coffee drinker. I do drink a lot of diet green tea and diet soda. Soda wise, I usually drink caffeine free stuff.

Anyone have any recommendations? It is not easy for me to diet these days, but with my activity level and amount of food I eat, it seems physically impossible to not lose any weight.

I carry most of my fat in my thighs, buttocks and mid section, so it is spread out... but i want it gone.

Anyone?

BTW... I do not use any AAS, T3, etc... and I haven't in many years.

Thanks in advance...

Come on now Sadie.......I am not giving you FREE pre contest advice..........you will stoop to ANYTHING! JK, hahahahhaahah......let me think about this........I will PM you

Liv4Pumps · Oct 19, 2009

Fatguy,

To be honest, your weight level is the easiest to lose weight... Not really sure why youve plateaued.
- I would deff step up the cardio to 4-6 times a week at 45 mins first thing in the am. Doing high intensity intervals. Elyptical is best for me.
- Also after your last meal in the evening try walking for 20-30 mins.

Diet and cardio are key in loseing weight.
Try this for daily intake
225 carbs
300 grams protein
60 grams fat ( good fats )

Keep away from complex carbs later in day/evening but supplement them with fiberous ones.

Another thing... Cut out the Creatine... Im sure your holding alot of bloat from that. Make sure your taking in plenty of water ( at least one gallon a day ) cut out anything else fluid wise

Let me know how it works for you

Best of luck

Shelby · Oct 19, 2009

2000 calories is way too low for someone your size. Your metabolism is most likely in the shitter right now.

List a typical day of eating for you so we can critique. Be as detailed as possible.

pesty4077 · Oct 19, 2009

Shelby said:
2000 calories is way too low for someone your size. Your metabolism is most likely in the shitter right now.

List a typical day of eating for you so we can critique. Be as detailed as possible.

I was thinking the same thing, not enough calories.

fatguy · Oct 19, 2009

I work 12hr days so to fill in my protein intake I will toss in a shake or 2 (not my preferential way of doing things but it's all I can do).

I work, Mon-Wed, Fri-Sat... Off Thurs and Saturday...

Typical day of eating:
Morning:
-2 whole eggs (12g protein, 10g fat)
-1 Cup Milk (lactose free, fat free, low sugar) (11g protein, 7g carbs)
-2 tbls LBA's (12g protein, 10g carbs veg glycerine)
-Fiber Drink (fiber blend in water 13g carbs 3g fat 2g protein)

Late morning near noon:
-Trueprotein RTD or Similar (50g protein)

Afternoon:
-Tuna (small or large roughly 3-6g fat 26-42g protein)

Evening:
-3-4 Slices Turkey Bacon (4-6g fat 15-20g protein)
-2 Slices Cheese (fat free or low fat lactose free... 8g protein, up to 4g carbs and up to 6g fat)
-2 cups of Veggies (broccoli, cauliflower, brussel sprouts, etc)

I will typically have an additional 50-60g protein shake after workouts, and another 8oz milk w/ 2-3tbl LBA before bed.

Additional foods (not eaten every day) and Supps:

-1 small bag smartfood popcorn: 100 calories (about 6g fats, 8g carbs, 4g protein)
-1 small protein bar (i maybe have 1-2 protein bars in a week)
-2.5-5g Fish oil/day
-Pepperidge Farms Carb Style Bread (1.5g fat, 8g carbs (3g fiber), 5g protein)
-Grilled Chicken (6-8oz) on Salad w/ fresh mozzarella, roasted peppers, Green olives w/ EVOO and Vinegar (this may be my lunch once a week)
-Steamed Chicken w/ Broccoli (Chinese food, no sauce, 1 order split over 2 meals... one of my take out lunches, maybe twice a month)
-Multigrain Rice Cakes (8g carbs per cake)
-Natty PB or Almond butter... I was eating 2tbl a day, but then I found out I loved it, and was eating too much of it
-Almonds (dry) (typically the emerald nuts 100 calorie bag)
-1 Tin of Sardines or Herring... in water or olive oil (always skinless and boneless)
-99% fat free ground Turkey
-93/7 ground beef
-Bison steaks (6oz 37g protein 2.5g fat)

It is more than possible that some days I don't even reach the 2000 calorie mark.

On my days off, I will eat extra food. Typically 8 egg whites w/ 1 whole egg plus the other foods. Or I will make 1-1.5lbs of the ground turkey or beef and eat the entire amount over 2 meals w/ green veggies.

With my hours, some of my days I hit my mark, and others I don't.

A bit about me though...

I love to eat, hence the 321lb body... I have some very sold mass so I carry weight well. I have crazy eating urges all the time. This is not diet related, it is just me. The less I eat, the less hungry I am. The more I eat the more I want. I have never ever felt full a day in my life, and can eat an unlimited amount of food. I have proven this winning some eating contests among friends. No matter what I do I will always be hungry.

I have learned to live with the fact that I am unable to reach true satiety and just try to work with it.

I have dieted at 3000 calories and down to 2500 calories, and it didn't work. When I begin a calorie reduction, I have found I need to severely cut back on calories for a week to get the dieting started, and then bring it up a little.

My body fights me at every aspect, but I will beat it.

I am 28 yrs old. the best shape I was in, was from 18-23. I went from 285lbs to 212, then bulked up to about 235 in about a year. Tested out AAS in my early 20's, went up to 265, and was happy.

I can gain weight very very very easily, and it doesn't take much to do so. That is a big reason I restrict my calories so much. Plus it's easier for me to just not eat, rather than have rely on pure will power to just say no.

From a health perspective... I had blood tests ran at 321lbs, and all results were excellent. I had my thyroid levels, prolactin, Vite D and testosterone done too, and they too were good. I was told I had high blood pressure till I had it checked outside the docs office and found I am very normal. At least something about me is normal

Well, thanks for reading my post and helping out. I was and am still interested in hiring one of the board members. Due to market conditions in my highly volatile job, I am for the first time ever short on money. I am hoping in the upcoming months to either have a new job, or be back on top.

Nonetheless, I do thank all of you for your insight.

fatguy · Oct 19, 2009

Shelby said:
2000 calories is way too low for someone your size. Your metabolism is most likely in the shitter right now.

List a typical day of eating for you so we can critique. Be as detailed as possible.

Please let me know if you need any additional information... I hope this is good enough.

PHIL HERNON said:
Come on now Sadie.......I am not giving you FREE pre contest advice..........you will stoop to ANYTHING! JK, hahahahhaahah......let me think about this........I will PM you

Uh oh... you caught me... this is my alter ego

Just kidding.

Thanks to both of you for replying to my post... this is why I am a member of this message board.

Tough Old Man · Oct 19, 2009

fatguy said:
I work 12hr days so to fill in my protein intake I will toss in a shake or 2 (not my preferential way of doing things but it's all I can do).

I work, Mon-Wed, Fri-Sat... Off Thurs and Saturday...

Typical day of eating:
Morning:
-2 whole eggs (12g protein, 10g fat)
-1 Cup Milk (lactose free, fat free, low sugar) (11g protein, 7g carbs)
-2 tbls LBA's (12g protein, 10g carbs veg glycerine)
-Fiber Drink (fiber blend in water 13g carbs 3g fat 2g protein)

Late morning near noon:
-Trueprotein RTD or Similar (50g protein)

Afternoon:
-Tuna (small or large roughly 3-6g fat 26-42g protein)

Evening:
-3-4 Slices Turkey Bacon (4-6g fat 15-20g protein)
-2 Slices Cheese (fat free or low fat lactose free... 8g protein, up to 4g carbs and up to 6g fat)
-2 cups of Veggies (broccoli, cauliflower, brussel sprouts, etc)

I will typically have an additional 50-60g protein shake after workouts, and another 8oz milk w/ 2-3tbl LBA before bed.

Additional foods (not eaten every day) and Supps:

-1 small bag smartfood popcorn: 100 calories (about 6g fats, 8g carbs, 4g protein)
-1 small protein bar (i maybe have 1-2 protein bars in a week)
-2.5-5g Fish oil/day
-Pepperidge Farms Carb Style Bread (1.5g fat, 8g carbs (3g fiber), 5g protein)
-Grilled Chicken (6-8oz) on Salad w/ fresh mozzarella, roasted peppers, Green olives w/ EVOO and Vinegar (this may be my lunch once a week)
-Steamed Chicken w/ Broccoli (Chinese food, no sauce, 1 order split over 2 meals... one of my take out lunches, maybe twice a month)
-Multigrain Rice Cakes (8g carbs per cake)
-Natty PB or Almond butter... I was eating 2tbl a day, but then I found out I loved it, and was eating too much of it
-Almonds (dry) (typically the emerald nuts 100 calorie bag)
-1 Tin of Sardines or Herring... in water or olive oil (always skinless and boneless)
-99% fat free ground Turkey
-93/7 ground beef
-Bison steaks (6oz 37g protein 2.5g fat)

It is more than possible that some days I don't even reach the 2000 calorie mark.

On my days off, I will eat extra food. Typically 8 egg whites w/ 1 whole egg plus the other foods. Or I will make 1-1.5lbs of the ground turkey or beef and eat the entire amount over 2 meals w/ green veggies.

With my hours, some of my days I hit my mark, and others I don't.

A bit about me though...

I love to eat, hence the 321lb body... I have some very sold mass so I carry weight well. I have crazy eating urges all the time. This is not diet related, it is just me. The less I eat, the less hungry I am. The more I eat the more I want. I have never ever felt full a day in my life, and can eat an unlimited amount of food. I have proven this winning some eating contests among friends. No matter what I do I will always be hungry.

I have learned to live with the fact that I am unable to reach true satiety and just try to work with it.

I have dieted at 3000 calories and down to 2500 calories, and it didn't work. When I begin a calorie reduction, I have found I need to severely cut back on calories for a week to get the dieting started, and then bring it up a little.

My body fights me at every aspect, but I will beat it.

I am 28 yrs old. the best shape I was in, was from 18-23. I went from 285lbs to 212, then bulked up to about 235 in about a year. Tested out AAS in my early 20's, went up to 265, and was happy.

I can gain weight very very very easily, and it doesn't take much to do so. That is a big reason I restrict my calories so much. Plus it's easier for me to just not eat, rather than have rely on pure will power to just say no.

From a health perspective... I had blood tests ran at 321lbs, and all results were excellent. I had my thyroid levels, prolactin, Vite D and testosterone done too, and they too were good. I was told I had high blood pressure till I had it checked outside the docs office and found I am very normal. At least something about me is normal

Well, thanks for reading my post and helping out. I was and am still interested in hiring one of the board members. Due to market conditions in my highly volatile job, I am for the first time ever short on money. I am hoping in the upcoming months to either have a new job, or be back on top.

Nonetheless, I do thank all of you for your insight.

I'm no expert but you seem to have a lot of dairy products in there..When I cut I have no dairy products at all...Cut out the dairy and I'll bet your back on track again..

Note: even fat free milk has lactose which is milk sugar..you state that the milk you are drinking is lactose free..did you know that Lactose-free milk is real milk with lactase (an enzyme) added to it to convert the lactose in the milk to glucose, making it easier to digest for those people who are unable to digest lactose. glucose is sugar.

Pay Phil Hernon to train you, he'll get you going in the right direction..believe me he is worth a lot more money then he charges. You work 12 hrs a day and affording him for a yr should be no problem.

fatguy · Oct 19, 2009

Thanks for the reply...

I only buy the Lactose Free milk because lactose and me don't jive all the time. I do understand that it still contains sugar. I buy a lower sugar milk that only has 7g sugars instead of the usual 12g per 8oz serving. I was really just using it as an additional source of protein and carbs, plus it tastes great with the Chocolate LBA's.

I have always read mixed opinions on Dairy, and have thought about cutting it out.

Ness · Oct 19, 2009

Tough Old Man said:
I'm no expert but you seem to have a lot of dairy products in there..When I cut I have no dairy products at all...Cut out the dairy and I'll bet your back on track again..

Note: even fat free milk has lactose which is milk sugar..you state that the milk you are drinking is lactose free..did you know that Lactose-free milk is real milk with lactase (an enzyme) added to it to convert the lactose in the milk to glucose, making it easier to digest for those people who are unable to digest lactose. glucose is sugar.

Pay Phil Hernon to train you, he'll get you going in the right direction..believe me he is worth a lot more money then he charges. You work 12 hrs a day and affording him for a yr should be no problem.

I do not think Phil would agree with your statement about dairy.

PHIL HERNON · Oct 19, 2009

Well

Ness said:
I do not think Phil would agree with your statement about dairy.

Yes and no.........I am a HUGE DAIRY fan......closer to a show I eliminate certain macros.......its all about parameters in my diet and timing. Too much sugar is not beneficial........

ravana1 · Oct 19, 2009

maybe?

to much carbs and the fish oil in my case holds in my body lots of mass

Ness · Oct 19, 2009

Hey Phil

so to get leaner and build muscle in general, is it all about the macros rather than the source? Or is it always all about the macros? Thanks, Im dumb.

fatguy · Oct 20, 2009

Thanks for all the replies... I'm gonna try some new things and see where I go from here.

Any additional info or recommendations are also always greatly appreciated.

PHIL HERNON · Oct 20, 2009

Both

Ness said:
so to get leaner and build muscle in general, is it all about the macros rather than the source? Or is it always all about the macros? Thanks, Im dumb.

It is about both. To be a bodybuilder is it about genetics, diet, training, finances, drugs, or intelligence? It is about all......this sport encompases all.

Tough Old Man · Oct 20, 2009

Ness said:
I do not think Phil would agree with your statement about dairy.

In my first statement I did advise fatguy to hire Phil as he knows a ton more then I will ever know...But I still think if a person is 25% B/F and trying to lower it, I personally would cut out all dairy (milk and cheese) with the exception of Omega 3 eggs or if I was on some form of a keto diet. JMO

Ness · Oct 20, 2009

Tough Old Man said:
In my first statement I did advise fatguy to hire Phil as he knows a ton more then I will ever know...But I still think if a person is 25% B/F and trying to lower it, I personally would cut out all dairy (milk and cheese) with the exception of Omega 3 eggs or if I was on some form of a keto diet. JMO

Thats great that you know what works for your body type. Having that knowledge will help reach goals much faster. I have not found a clean food yet that I take issues with. I just eat more or less of it to hit the mark....or whatever Phil says.