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Plateau problems

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TheDA mark 2
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2008/05/22 10:33:13 (permalink)
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Plateau problems

I have been steadily losing weight through hard graft and diet and have lost roughly 2.5 stone in 6 months but in last few weeks I have hit a plateau is there any way I can restart the fat loss. Also is there a way to be able to drink and not gain the pounds as alcohol is my one vice and yes i know that the easy answer is to stop drinking.
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    JimBob1983
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    RE: Plateau problems 2008/05/22 10:40:55 (permalink)
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    If you drink you just need to be more strict with the diet and fit in more cardio during the week. Thats what I do, drink very excessivly once each weekend then make up for it agian during the week, still slowly losing the fat...
    #2
    TheDA mark 2
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    RE: Plateau problems 2008/05/22 10:46:12 (permalink)
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    I do the same and just drink once a week might cut that to once a fortnight. I get about 6 hours cardeo a week so i guess i could fit in another hour or two thanks
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    theiopener
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    RE: Plateau problems 2008/05/22 10:47:15 (permalink)
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    show us your diet and training along with what levels of drink you do
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    TheDA mark 2
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    RE: Plateau problems 2008/05/22 14:28:54 (permalink)
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    Training

    4 x a week
    Bench Press = 4 x 10 reps 105kg
    Incline bench press = 4 x 10 reps 70kg
    Lat pull down = 4 x 10 reps 90kg
    Bicep Curl = 4 x 10 reps 70kg
    Triceps = 4 x 10 reps 88kg
    Pec flys on cables = 4 x 10 reps 45kg
    Snatch and shoulder press = 4 x 10 reps 70kg

    4 x a week
    1.5 hour squash


    Diet

    7.00am 1 bowl brain flakes with semi skimmed milk + glass of OJ + protein shake

    10.30am 1 piece of fruit and one cereal bar

    1.00pm 50g pasta with tuna + two pieces of fruit

    3.00pm 1 piece of fruit

    5.00pm work out

    6.30pm after work out protein shake

    7.0pm 50g pasta or rice with chicken breast or jacket potato with tuna

    9.30pm 1 piece of fruit

    10.30pm protein shake




    post edited by TheDA mark 2 - 2008/05/22 14:30:06

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #5
    theiopener
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    RE: Plateau problems 2008/05/22 14:35:54 (permalink)
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    where is leg and back training?
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    TheDA mark 2
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    RE: Plateau problems 2008/05/22 14:43:12 (permalink)
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    Sorry forgot to type it in

    4 x a week

    seated leg press 4 x 10 reps of 180kg

    calf curls 4 x 10 reps of 60kg

    leg extensions 4 x 10 reps of 70kg

    5 x a week

    back extinctions 4 x 15reps



    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #7
    theiopener
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    RE: Plateau problems 2008/05/22 14:45:46 (permalink)
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    how close are you on the leg press when you come back down from a rep?

    i prefer squatting myself to parallel, nothing burns more energy that that

    Not enough back work too, you need to get rows in there and some chins

    how do you progress in terms of weights, reps and or intensity?
    #8
    TheDA mark 2
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    RE: Plateau problems 2008/05/22 14:54:22 (permalink)
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    I get as close as is possible on the way down from the leg press I was thinking of ditching the seat press for a squat but it tend to kill my knees.

    Normally first session of the week every fortnight we raise the weights and if needed complete sets on forced reps. Generally have the weight on 85% of one rep max.

    The problem I have with back is I have compressed vertebrae from 13 years of rugby scrumming so have to be careful and must make such I strengthen abs before starting back training

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #9
    theiopener
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    RE: Plateau problems 2008/05/22 14:55:39 (permalink)
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    will seated cable rows hurt at all mate, i dont see an issue with it if im honest

    how much do you drink as well?

    Have you tried things like tabata and circuit training, these are worked with weights but have proven to give good results when it comes to fat loss
    #10
    TheDA mark 2
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    RE: Plateau problems 2008/05/22 15:09:52 (permalink)
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    No I think I should be fine with seated cable rows what kind of weight / reps do you suggest to begin with

    I drink about 10-14 pints of larger once a week

    I tried circuit training but found that the one in my local gym was really terrible it was more of a social thing which is no help at all.

    I think i will try to get some jogging/cycling in now that the weather is getting nicer just cant stand hours in the gym on cardio machines.

    Have started chin ups and am improving but can still only manage about 5

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #11
    theiopener
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    RE: Plateau problems 2008/05/22 15:18:07 (permalink)
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    Seated cable rows i would go for 4x10

    Have a look at the tabata article Drewsky wrote in the articles section

    Also cut back on that booze, 3-4 pints a week. This should get you moving again in the right direction
    #12
    TheDA mark 2
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    RE: Plateau problems 2008/05/22 15:25:11 (permalink)
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    Yeah I had guessed cutting down on the beer would be the answer makes sense really and will save a loada cash to so bit of an up side.

    That Tabata training looks good i will have to give it a go.

    Do you know if it works with body weight exercises like press ups, squats, burpies ect.

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #13
    theiopener
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    RE: Plateau problems 2008/05/22 15:39:59 (permalink)
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    im sure you can apply tabata and circuit training principles with BW exercises

    Best bet i would say is to ask in the cardio and fighting forums where those type of exercises are practised a lot, may get a much better detailed response too
    #14
    TheDA mark 2
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    RE: Plateau problems 2008/05/31 11:25:59 (permalink)
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    I tried some tabata training started last week I try to manage twice a week with body weights exercises. Also tried it with some boxing training on a heavy bag my gods that is hard work but seems to have helped get over the plateau.

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #15
    tubbyman
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    RE: Plateau problems 2008/05/31 11:45:38 (permalink)
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    14 pints is around 3000 calories

    If you switch to vodka and diet coke you'll drop about about 2300 of those calories.
    #16
    Reborn
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    RE: Plateau problems 2008/05/31 11:50:33 (permalink)
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    Well you kind answered your own question, booze is full of empty calories, basically its like ingesting spoonfulls of sugar.

    If you're going to drink then your cardio needs to be upped and diet tightened.

    Personally I have found that the inevitable plateau can be overcome by variation in what you do. Change what you do and how you do it, you may be surprised at how much more enjoyable your cardio becomes.

    My username has nothing to do with my religious beliefs.....
    #17
    TheDA mark 2
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    RE: Plateau problems 2008/06/04 13:57:40 (permalink)
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    That info on the vodka and diet coke is going to be very useful to know thanks. I am managing to see the other side of the platue and the bf is starting to drop of again now. On a happy note had an x girlfriend ask why i didn't look this good when we where going out so i guess the hard work is paying off down 3.9 stone in 8 months not to bad

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #18
    tubbyman
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    RE: Plateau problems 2008/06/04 14:05:37 (permalink)
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    down 3.9 stone in 8 months


    thats good going mate - how much more have you got to go?
    #19
    TheDA mark 2
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    RE: Plateau problems 2008/06/04 14:12:11 (permalink)
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    Well for my original target I have another stone to go but I think I will change my target as I think losing just one more stone wont be enough so am now aiming for 2 more stones off and will see from there.

    Your muscles have no idea what poundage is written on the weight stack so don't let it bother your ego
    #20
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