What 'isn't' Happening?...

[ghoniba]

Hi Gang:

I have been monitoring my results over the past year (Fitday, body measurements and using fat calipers) and this is what has happened.

I started off at about 188 pounds @ 5' 9" acouple of years ago.

I have been eating well, I work out 6 days per week (3 cardo 3 weight workouts) with one day off. I am now down to about 170 pounds and I take in about 3300 calories per day and for the last couple of months I haven't gained or lost anything. My waist size has dropped a little, but I really haven't added any size to my muscles and haven't lost any more body fat. Still don't have the six-pack I'm looking for. I had my body fat measured and it is 12% (according to Accumeasure/software 7-point system it was 7.5%)

I am just wondering what might be happening to me? As I have said, In spite of me best efforts and a great diet, eating six meals a day I am not adding any mass or losing any more body fat. I think the original 18 pounds I lost was all body fat as I do have more definition than when I started.

Can anyone tell me what might be going on? How can I re-charge me system to get going again?

Thank you, Glenn

[F_Mac]

Sounds like you're eating just enough to maintain your body.........thus the lack of progress. To gain weight (muscle) you need a surplus of calories, to lose weight you need a caloric deficit.

Decide what you would like to do and adjust your diet accordingly and I'll bet you start seeing results again.

[.V.]

Sounds like you are getting stagnant. Consider changing your workout program, eating more to gain muscle, changing your cutting diet around to get the fat burining process back into gear. Maybe add a weekly or biweekly cheat meal?

I got stuck, added a couple of thousand calories, changed my routine around, and took care of some nagging injuries that were holding me back. Since then I've added 20lbs and dropped some body fat - holding some water though - but I can live with that.

Time to re-evaluate your goals and methods you want to use to reach them.

Edit: F-Mac beat me to the post button. What he said goes too.

[ghoniba]

Thanks guyz, I really appreciate the information.

Today is September first so a good time to make changes in the diet! I started off this morning with an extra helping of my morning shake. Up last night adjusting my diet in Fitday!

Just as a matter of interest, I do change my weight routine every six weeks. Just finishing up my "German Volume Training' stint. It will be something different next week!

I usually do 2 days upper body and 1 day lower body one week, then switch it around to 1 day upper, 2 day lower the following week. Cardio is done on 3 days a week usually for 30 minutes to 1 hour with varied programs on my elliptical.

I was thinking I'd run my 'bulking' phase September to end of February, then cut up From March to the end of August... does this seem reasonable?

Thanks again, I was actually getting a little depressed about my recent results!

Glenn

[.V.]

Originally Posted by ghoniba

I usually do 2 days upper body and 1 day lower body one week, then switch it around to 1 day upper, 2 day lower the following week. Cardio is done on 3 days a week usually for 30 minutes to 1 hour with varied programs on my elliptical.

I was thinking I'd run my 'bulking' phase September to end of February, then cut up From March to the end of August... does this seem reasonable?

The interesting thing about weight training programs is that they all work. IMO, find one that works for you now, ride it as far as it'll take you...then change things up...repeat for life.

Whatever variation you do - make sure it includes squat, deadlift, bench, row. Add what accessory work you need and you are going to get results.

Sounds like what you are doing has stopped producing results. Time to consider something like full body 3X a week, or one body part each day 5X a week and 2 days off. Personally I'm looking forward to trying starr's 5X5 when my body is ready...it's not time yet though. For now I'm doing HST with results and will ride it as far as it takes me. After the 5x5 stops working, I'm probably going back to max ot. If your bulking then cutting plan suits your goals - then it is reasonable. Personally I'm bulking until Feb then cutting up for spring...gotta look good without a shirt in the lake.

[ghoniba]

Hi a_welch503:

I appreciate the feedback... know what you mean about the shirt off!

Just curious, how much (if any) cardio do you do a week? Is it different for cutting vs bulking? What body type are you?

Glenn

[.V.]

My preference is to do cardio 2-3x a week. I like to bike 12 miles to the lake, run 4-6 miles then bike home. Or bike either 8 miles to the pool or 12 miles to the lake, swim 1/2-1 mile then bike home.

For now, I'm not allowed to do this though. Turns out I was doing too much between my lifting and my cardio on way too little food. I started getting injured weekly, losing strength, lost ALL the muscle I'd worked so hard to build (and there was precious little of that). I haven't done any cardio since my triathlon in May. I'm skipping the one I was supposed to do in Sept for health reasons - the medical term is malnutrition. I just miscalculated my nutritional needs. Then I'll start training for the next one that is in May '07. That only puts me a year behind my plans of doing a full ironman by age 40. I'll get it when I'm 41 instead.

I'm increasing my calories and lifting 3x a week. About the middle of September I should have enough caloric intake in me to be able to return to cardio.

Body type? I don't know. Hard to gain muscle, easy to gain fat. Probably a hardgaining endomorph I guess.

I also believe that the difference between cutting and bulking is in the kitchen not in the cardio. I try to eat to support what I'm doing - that's why I'm not doing cardio right now - not eating enough yet. A little excess to gain, a little less to cut.