Hitting the weight loss wall!! Ouch...

[Martial Way]

I'm the newest noob and I bow to the mod's power. Actually I have been visiting TT for several months and finally decided to join. I kind of feel like I know some of you guys.

Anyway, I didnt know if this should go in health or training but I suppose it ultimately depends on what I feel may be the cause of my problem and I didnt see any threads on this so I figured I'd make my first post a thread, hope its not annoying.

I've been cutting weight since about November and was at 215 and I'm now down to 195. My original weight was 185 and for myself I felt best at that weight but I've been hitting the wall for the last month or so and I am unable to lose more. Granted I'm sure muscle gain has some to do with this but I was wondering if there is anything I could emphasize more or less with my eating to ensure that I'm helping maximize fat loss while not losing muscle. my Body fat is approx 15% so I would like to be less. So yeah how do I break through this wall after losing 20lbs of flab? I have faith in your guy's advice...I think.

[frankinstine]

How much/what type of exercise are you getting?

What is your diet like?

[Martial Way]

Well, like I said I want to be at 185 and as far as my diet I have been doing the basics...no simple sugars, lots of protein, oatmeal, fruits, veggies, etc.
As far as my training was concerned for weight loss I was doing lots of cardio but I didnt want to go from large circle to a smaller circle so I'm attempting a lot more weight lifting. Usually on alternating days.

Also I thought maybe I am needing just a stricter diet since I know its harder to lose weight the MORE you lose...but I could be wrong on th diet thing

[frankinstine]

I meant what are you eating, how much of it, what time during the day? Whats your weight, calorie intake and macro nutrient balance like?

[Martial Way]

I haven't been counting calories but I guess if you want to know my eating patterns:

breakfast - oatmeal (quick rolled oats not packaged) and a couple of eggs

Lunch - I say lunch but I try to space my eafing out, ill generally have a couple of sandwiches that i eat a couple of bites of every hour or so, or just whenever i'm feeling a little hungry in order to keep my metabolisim going. I know breads can be bad but I usually end up having some every day and I had been losing weight so I figured I was doing alright. Also I cut out sodas and drink water mostly.

dinner - same strategy as during the day but i would try to eat mostly protein and not eat manu carbs in the evening before bed.

Also no sure it is important but I usually train in the afternoons and evenings. I do tend to struggle with post work out meals though...that is, what is best to eat?

[frankinstine]

Well, you need to be away of how many calories you taking in and how many you need. You NEED a calorie deficit to lose weight.

Bread isn't "bad". Some types are better than others, and there are more beneficial times to eat them than others.

I would suggest you start doing some research about nutrition.

[Martial Way]

So you're saying that it may in fact has gotten to a point where even though I had been losing weight I would need to start counting calories?
Its frustrating how one could be doing so well but now this. I suppose it would make sense though...

[frankinstine]

Its not that "now" you need to be away of your calorie intake. "Counting Calories" isn't a bad thing, its being aware of what you are eating. Do you take notice of how much fuel you put in your car?

[Martial Way]

Ok well I will add up my calorie intake tomorrow and what I eat and let you know.

[Jackamaideshwang]

Avoid carbohydrates, train regularly(5-6 days a week). Your cardio performance might suffer, but I bet you will cut quite easily. I've never had to count calories if I want to lose a bit of body fat, I still just eat untill i'm full - 3 good sized protein rich meals a day with about 3 protein/fat based snacks in between (mostly nuts, sometimes boiled eggs or a tin of tuna). This is what I do, and if I dont want to do it anymore and want to try and put on some more mass, I add in some extra fruit (1 or no peices a day when cutting) and nuts for carbohydrates (bread in your case), seems to work fine (I find I stilll eat the same amount apart from the fruit, as carbohydrates tend not to fill me up at all). This is what works for me, if you can get something useful from that, perfect.

[frankinstine]

Don't listen to that guy. That is shitty advice.

Carbs are not "bad" or your enemy. You need carbs. You'll be much better off spending some time researching on your own that to listen to the advice of most people here. You'll keep getting shitty advice(except from a few members).

[Jackamaideshwang]

... you dont need that much carbohydrate, endurance performance maybe, but not for weight loss. I'd be happy to retract my post and go with your idea if there was some evidence for "you need carbs". Although the food pyramid does say....

[Martial Way]

hey thanks that sounds good too especially the snacks. Would almonds work alright?

[Jackamaideshwang]

Almonds kick ass, they're what I have, although they can get a little addictive if you've cut the carbs. They've got about 20g of protein, 50g of fat and 19g of carb per 100g. I think it's the carbohydrates in them that have that addictive effect so just be aware, they tend to make up the majority of my carbohydrates in a day. If you think you'll still find it tough to lose the extra, maybe lose the almonds and sub them for extra olive oil or something and more eggs or meat. You will probably feel a bit mentally slow for a few days if you do choose to really reduce the carbohydrates, so don't start right before an exam.

[frankinstine]

... you dont need that much carbohydrate, endurance performance maybe, but not for weight loss. I'd be happy to retract my post and go with your idea if there was some evidence for "you need carbs". Although the food pyramid does say....

Well, you're entire body uses carbs for energy, so you NEED THEM. And the fact that you give a shit about the food guide pyramid shows that you need more research also.

I've already made the final point i want to make so this will be my last post in this thread.

DO YOUR RESEARCH!!

[jennifer8055]

Hi,
I used to be pretty obese and started putting on a lot of weight especially on my thighs and bottom in my late thirties. I started exercising as often as possible and also cut down on a lot of high calorie stuff. Unfortunately I hardly managed to lose much weight at all. I then recently read an article by a lady who claimed that she managed to lose nearly half of her weight using a particular weight loss supplement. I tried it out and it actually worked quite well. Within 4 months I managed to lose about 65 pounds. The results were pretty amazing and I feel so much healthier and energetic now. You can read more about the lady's article at

http://www.obesityzapped.com

[frankinstine]

oh lets just weight loss pills. thats the answer.

[compleks]

I think the food pyramid reference was sarcasm, and technically we can survive without consuming carbohydrates. Not that I would generally recommend it.

Anyway, to the original poster. Congrats on losing the first 15lbs, that is a huge effort.
Also, if you really are at 15% bodyfat then you shouldn't be too concerned about losing much more weight. Especially another 20lbs?
If you have managed to lose 15lbs in 4 months or so then you must be doing something right.
What has changed? You are most likely eating more or not training as hard.

Re-evaluate your goals. Set something measureable for yourself to acheive and keep working towards it. You just need to re-motivate.

[-Envy-]

You need to start counting calories. Find out what your maintenance is, and then eat about 250-500 calories less.

[Martial Way]

oh lets just weight loss pills. thats the answer.

Ha! yeah just hydroxycut 6 meals a day. Instant thermogenic death.

Thanks btw, I've been researching today also

[Jackamaideshwang]

Well, you're entire body uses carbs for energy, so you NEED THEM. And the fact that you give a shit about the food guide pyramid shows that you need more research also.

I've already made the final point i want to make so this will be my last post in this thread.

DO YOUR RESEARCH!!

I suggest you do your research big fella. Gluconeogenesis being a focus.