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kbrewer6 New Member 
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I have been on my "lifestyle change" (I don't like to call it a diet) for more than a year and a half.. I have gotten up to jogging 4-5 miles 3-4 times a week and i strength train often. I almost always work out at least 6 days a week but I have not lost any more weight in a while.. My plan is to be a personal trainer and so obviously I need a personal trainer's body. I want to be very well toned and have a six pack but I don't know what else I need to do. I am a very very healthy eater ( my friend's say I'm the healthiest eater they know) but I still cannot lose anymore fat, and it's mostly on my stomach so I can't get my abs that I want Please somebody get me out of this plateau that i've been in forever and help me out!!!! |
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jillybean720 Senior Member 
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Could you offer som eadditional details? You say you haven't lost anything for "a while"...how long exactly? Have you tried changing your exercise routine? Have you tried cycling your calories? How many calories do you eat? How much do you weigh? Are you getting enough protein?  |
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Corina Distinguished Member 
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I was on plateau for about 6 months last year, until I realized I wasn't getting in enough calories. As soon as I bumped up my calories I started losing weight and firming up again. I also "rotated" my calories 1 week of over maintenance calories, 1 week of maintenance calories, and 1 week under. This really worked as I was able to jump down a pant size just by doing this along w/ my weight training/cardio split. |
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kbrewer6 New Member
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jillybean 720 I haven't lost weight in about 6 months it's very frustrating.. But no I haven't tried cycling my calories I have never even heard of that but I think i'll try that. And I vary my routine often. I walk, jog, cycle, i do aerobics. i do the works.. I know I'm getting enoug protein my whey powder is my best friend :) and i am 5'2 and i weigh 110. I know that's a healthy weight but I just want to lose the extra fat to make my muscles show through. |
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Nir Senior Administrator 
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You're BMI 20.1 and still can't see your muscles? how curious. Okay, I have your height and weight. 1) male/female? 2) age 3) how many calories do you currently eat (if you have any idea) 4) what is your body fat % (if you have had it measured) Nir |
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kbrewer6 New Member
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Im a female and I'm 19. Im not sure how many calories i eat i used to count but after a year or so of counting it go really old but I still eat the same as i used to and I so I probably eat around 1200-1400 a day. I do not know my body fat % however. |
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Nir Senior Administrator
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(Female,19,5'2",110lb) => unadjusted RMR 1354. Maintenance needs 1862 (assumes working out 1-3 days a week). Sounds as though by consistently eating under your RMR you may have lost some muscle. Your plan should be two-fold. To re-start fat loss (which you will do by gradually upping your calories to 1582..1784), ensuring you get adequate protein (75g - 90g per day, spread evenly throughout the day) and continuing with your exercise (including weight training) in the hope of slowly restoring some muscle tone. Your aim is to stay roughly the same weight but change your body composition so you are less fat and more muscle. |
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