Weight loss stopped... drop calories or increase cardio?

[kloan]

I can't remember, which comes first when weight loss has stalled? Do I increase cardio (I do 24 mins, 130-140bpm - after workouts) or should I drop calories? I'm already only eating around 1600-1800 as it is.

Or perhaps maybe I should add something to help kickstart it again?

I think I'll probably lose more fat during my upcoming cycle, but I'd like to get leaner before that starts.

[steve_d]

how much do you weigh? You're weight loss (body fat loss) probably shouldn't stall eating 1600-1800 per day with that amount of cardio, unless of course you're eating a hell of a cheat day and/or you are really lean.

How are you accessing if you've stalled?

In the end though, I wouldn't drop calories further.

[Talo]

Yeah , with only 1600-1800 ( depending on your weight ) I wouldn't go much lower. How long have you been on these cals ? If you do drop cals , I would say 100 less should work , as long as your weighing out your food and you know your getting exactly that amount all the time.

Maybe you should increase the cardio to 40 min sessions.

[Vitamin S]

increase cardio, increase fat burners or switch them up, diet is last, esp if its something like palumbo where you dont cut anything since its only protein /fats u can if doing that try one day protein/fat and one day protein/veggie to get rid of las tlittle bit of stubborn fat but food is important try not to cut it unless absolutley necessary.

[JonnyO]

try doubling your carbs for 2-3 days and doing NO cardio those days, then go back to normal diet.

[Shortdave]

try doubling your carbs for 2-3 days and doing NO cardio those days, then go back to normal diet.

Do this.

[kloan]

Would a fat burner help? I'm not taking anything for that...

I've been on these cals for like 2 months now... it doesn't seem like my body needs that many calories to maintain. I'm currently sitting at 170lbs (5'6.5"), BF is still hovering around 15%. Carbs I get in a day is mostly from fruits n veggies, eating very little complex carbs if at all.. most days it's just fruits n veggies.

[Mr Ontario]

More Sex :)


I can't remember, which comes first when weight loss has stalled? Do I increase cardio (I do 24 mins, 130-140bpm - after workouts) or should I drop calories? I'm already only eating around 1600-1800 as it is.

Or perhaps maybe I should add something to help kickstart it again?

I think I'll probably lose more fat during my upcoming cycle, but I'd like to get leaner before that starts.

[kloan]

More Sex :)

can't afford it

[baza]

What's the diet like anyways?

[kloan]

it varies, i never eat the same stuff during the day.. breakfast is usually only the consistent meal

usually 2 jumbo eggs, chicken sausage, sometimes onions and/or mushrooms in the eggs, grapes, almonds & walnuts

protein shake w/ 2 scoops isolate/concentrate, 1/2 banana, frozen peaches

this is where it gets inconsistent. sometimes its chicken and salad, or fish and salad, well pretty much a protein source and a green salad with flax oil and lemon juice.

if i still have an appetite i'll eat another meal like the above.

last meal of the day is usually 1/2 cup cottage cheese, almonds & walnuts, some cheese, sometimes a couple strawberries or some more grapes, and 1 scoop protein shake with peanut butter (no fruit in this one).

on workout days i have a protein shake before and after my workouts - so 2 a day, and maybe 1 scoop before bed.

otherwise, off days its 1 or 2 shakes and 2-3 meals.


im pretty sure when i start my next cycle im going to go on the keto diet again. this will help keep me level headed, and assist with weight loss while maintaining muscle.. it'll also force me to consume more protein, which is always a good thing when on.

[baza]

Dunno, seems like you are pretty borderline keto right now? Like 60-100g carbs per day?
Diet seems pretty messy.

[kloan]

yep, pretty close.. one or two days a week i might get in around 150g carbs.. but otherwise its usually lower. but still not low enough to be in ketosis.

[baza]

Tough to say really. I'd probably drop some of the fruit.

[Shortdave]

I say it's time to bulk. Winter is coming.

[nisser]

I'm gonna take a wild guess and say you're not really eating 1600-1800 consistently and that's your problem.

[Praetorian]

I can't remember, which comes first when weight loss has stalled? Do I increase cardio (I do 24 mins, 130-140bpm - after workouts) or should I drop calories? I'm already only eating around 1600-1800 as it is.

Or perhaps maybe I should add something to help kickstart it again?

I think I'll probably lose more fat during my upcoming cycle, but I'd like to get leaner before that starts.

You might want to start doing SOME cardio you are barely even warming up!
P ;o)

[Praetorian]

it varies, i never eat the same stuff during the day.. breakfast is usually only the consistent meal

usually 2 jumbo eggs, chicken sausage, sometimes onions and/or mushrooms in the eggs, grapes, almonds & walnuts

protein shake w/ 2 scoops isolate/concentrate, 1/2 banana, frozen peaches

this is where it gets inconsistent. sometimes its chicken and salad, or fish and salad, well pretty much a protein source and a green salad with flax oil and lemon juice.

if i still have an appetite i'll eat another meal like the above.

last meal of the day is usually 1/2 cup cottage cheese, almonds & walnuts, some cheese, sometimes a couple strawberries or some more grapes, and 1 scoop protein shake with peanut butter (no fruit in this one).

on workout days i have a protein shake before and after my workouts - so 2 a day, and maybe 1 scoop before bed.

otherwise, off days its 1 or 2 shakes and 2-3 meals.


im pretty sure when i start my next cycle im going to go on the keto diet again. this will help keep me level headed, and assist with weight loss while maintaining muscle.. it'll also force me to consume more protein, which is always a good thing when on.

For heavens sake get rid of the fruit jeez.
P

[kloan]

haha, ok... some good input here. drop the fruit and up my cardio.

check.

[kloan]

You might want to start doing SOME cardio you are barely even warming up!
P ;o)

whats the max cardio i can do after a workout? i thought 25-30 was the upper limit.


For heavens sake get rid of the fruit jeez.
P

even if im not doing a keto diet? obviously once i start the keto im dropping all carbs.. but for a low carb i thought it was ok... but i also dont understand the science behind carbs and weight loss.

[JonnyO]

it varies, i never eat the same stuff during the day.. breakfast is usually only the consistent meal

usually 2 jumbo eggs, chicken sausage, sometimes onions and/or mushrooms in the eggs, grapes, almonds & walnuts

protein shake w/ 2 scoops isolate/concentrate, 1/2 banana, frozen peaches

this is where it gets inconsistent. sometimes its chicken and salad, or fish and salad, well pretty much a protein source and a green salad with flax oil and lemon juice.

if i still have an appetite i'll eat another meal like the above.

last meal of the day is usually 1/2 cup cottage cheese, almonds & walnuts, some cheese, sometimes a couple strawberries or some more grapes, and 1 scoop protein shake with peanut butter (no fruit in this one).

on workout days i have a protein shake before and after my workouts - so 2 a day, and maybe 1 scoop before bed.

otherwise, off days its 1 or 2 shakes and 2-3 meals.


im pretty sure when i start my next cycle im going to go on the keto diet again. this will help keep me level headed, and assist with weight loss while maintaining muscle.. it'll also force me to consume more protein, which is always a good thing when on.

You eat like a bird buddy! Aim for 6 meals a day, I also suggest weighing and measuring your food so you know exactly how much of what your eating, this makes it easier to make adjustments down the road. Try for 1.3 to 1.5g protein per lb of b/w and 1g carbs per lb of b/w, start there and make adjustments as you go. Spread the carbs out meals 1-5 and no carbs the last meal. Avoid fruit as well, stick to complex carbs only.

[baza]

Replace fruit with oatmeal.

[kloan]

You eat like a bird buddy! Aim for 6 meals a day, I also suggest weighing and measuring your food so you know exactly how much of what your eating, this makes it easier to make adjustments down the road. Try for 1.3 to 1.5g protein per lb of b/w and 1g carbs per lb of b/w, start there and make adjustments as you go. Spread the carbs out meals 1-5 and no carbs the last meal. Avoid fruit as well, stick to complex carbs only.
heh, yeah these past couple months i havent been eating like i usually do...

im gonna get a food scale to help measure out foods. i'll try to limit fruit to only with breakfast (i cant cut it out completely, i love it too much!)....

you're suggesting i eat more carbs, would that really help? as it is right now, i dont eat more than 150/day. does fruit do something to the metabolism to screw around with weight loss?

[moneypit]

does fruit do something to the metabolism to screw around with weight loss?

yes the carbs your getting from fruit are mainly sugar, not good for weight loss