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Another Diet Forum > Individuals > Please Help Me, I'm Stuck! > Long term project - Can't bust final plateau |
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Scudd New Member 
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Quick background information: Male, 26 years old, 6'2", 195 lbs. Started working out and eating right in Jan. 2005 and weighed around 300 pounds. Hit the 220 pound plateau around December of 2005 and broke it by increasing workout time and intensity and decreasing caloric intake slightly. Got below 200 pounds and now I am stuck around 195. I do not know body fat %, but have seriously considered purchasing the calipers. Workout routine: 50 mins of intense (around 10,000 strides in total, 900 calories burned, 6 miles) running on an elliptical every day. If I don't run on the elliptical it is substituted with either running flat ground for 2 miles or riding a mountain bike for at least 60 minutes. Recently increased cardio to twice a day, most often 50 minutes on the elliptical in the morning and 50 minutes in the evening. 3 times a week around 20-30 minutes of weight lifting, 3 sets of 10. On the weekends most of my exercise comes from outdoor activities, either running or biking. Diet: Taking in 1,500 to 2,000 calories a day. Primarily carbs and protein and a modest amount of fat. I try to make smart choices, reduce fat whenever possible and go with protein over carbs when possible. I only drink water, so all 2,000 is food. Around 200 calories for breakfast, 500-600 for lunch, 600-700 for dinner and 100 calorie snacks throughout the day. I would like to eat many small meals, but my schedule isn't conducive. Concerns: Is my diet off? Have I become too efficient at doing the elliptical? What can I modify or change to kick start another (hopefully the last) round of fat loss? Questions: Where can I buy the calipers for body fat %? Is there anything else I need to perform the calculation? Thanks in advance for the help. If I left out any information, please let me know! |
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Nir Senior Administrator 
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Well done on the weight loss you've achieved so far. Using the RMR calculator on this site estimates your base RMR at 1934 calories. You say you burn an extra 900 calories every day [and the calculators' idea of a very active person is also about +900 calories]. You say you eat 1500-2000: well, 1500 is definitely too low and 2000 may be a bit on the low side too. Would you consider increasing to something like 2465? (assuming you keep exercise at its current level). I got my calipers via eBay [Search for skinfold calipers]. Does the eliptical have a heart-rate reading? If not, consider purchasing one (with a chest strap). At your fitness level you should aim to workout at 75% of max heart rate. Formula for working out: MAX = 220 - age = 220 - 26 = 194 75% target = (194 - resting) * 0.75 + resting for example, if your resting heart rate is 60, your target HR is (at least) 160. |
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Scudd New Member
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Thanks for the reply and thanks for the kudos on the weight loss. Unfortunately the elliptical doesn't have a heart rate monitor, but I considered buying one for myself. The 900 calorie reading on the elliptical is probably not that accurate. I have been running on that thing every day for about a year now, so I am sure I have become more efficient at it and thus don't burn as many calories per minute as I did in the beginning. I try to take a conservative estimate of 70% of actual and come up with around 600 calories burned for a 45 minute run on the elliptical. I guess what I need to gain an understanding of is how increasing my caloric intake (in your example by about 500 calories a day) is actually going to make my body burn fat. Can you explain? I also would want to make those 500 calories count, so what types of food should I eat additionally to encourage fat burning? I have read about green tea extracts and plan on giving that a try as well. I prefer to use as little supplements and pills as possible because I want to lose the weight naturally. So far the only supplements I have taken is protein and glutamine. Thanks again. |
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Nir Senior Administrator
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Scudd wrote: I also would want to make those 500 calories count, so what types of food should I eat additionally to encourage fat burning? You could use those extra 500 calories to ensure you're full and satisfied, reducing the likelihood you'll be led astray by cravings. Thus more protein-rich foods or high-fibre foods (vegetables, fruit, legumes and whole-grain - in that order). Are you getting enough Essential Fatty Acids (omega 3)? Perhaps an extra serving of oily fish or seeds is what's called for. [I can't answer your question directly as I don't know about any foods that encourage fat burning]. You could use those 500 calories to treat yourself in a non-healthy way (e.g. 100g of chocolate) but if you're like me this will ultimately end in disaster. |
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hour)(glass New Member
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hey congratulations on the weight loss! you're inspiring. according to your BMI (body mass index) you 're range is 25. The normal range is 18.5 - 24.9..so you're very close. You are healthy for a twenty-six year old male of 6'2. I would say lose 5-8 pounds and you'll be at a great weight. at the gym you can customize the machine to your body, so you get an effective workout. it tells you how many calories you burn. a person whose been exercising all their life and is in great shape will have an easier time on a certain machine than an overweight person just starting out. machines consider height, weight, and then they increase the intensity according to your body. i have a question though. once you've reached your goal weight and you stop exercising as much and intake the average calories a healthy person should eat, will you gain it back because of the sudden lack of exercise your body is used to, coupled with the amount of calories consumed? or will you just need 30 minutes of exercise a day to maintain your weight? i've always wondered. thanks sincerely, hour)(glass |
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Nir Senior Administrator
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hour)(glass wrote: i have a question though. once you've reached your goal weight and you stop exercising as much and intake the average calories a healthy person should eat, will you gain it back because of the sudden lack of exercise your body is used to, coupled with the amount of calories consumed? both the changes you're describing (reducing activity; increasing calories) have the effect of reducing that calorie deficit that facilitated weight loss. You also talk about this change being sudden. The question is whether you still have a calorie deficit (but just a smaller one) or whether you are eating your maintenance calories or perhaps even going over them. If you are body building for instance, it may be most effectivie to take your calories above maintenance (but you'll have to accept that you'll be putting on muscle as well as some fat). Aside from the physical problems of a sudden change, the real problem is that of your mindset. If you're thinking "I'm now coming off my diet and going back to normal" - well, your normal is what got you into needing to diet in the first place. Best to gradually adjust from your diet mode to the way you intend to live life indefinitely - and do it while you're slowly losing the last few pounds. I'm exercising a lot - but that's because I enjoy exercise and its benefits, not because it speeds up weight loss. I'll only reduce it if something more important required my time. |
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