Just another newb needs help lol

[honda4life]

Well ill make this short. Im 31 years old, I started out at 223lbs and I have been working ONLY on losing weight. BUT after 5 weeks I have come to a standstill at 199lbs. 24 lb loss in 5 weeks.

Diet... banana for breakfast around 8, few egg whites for snack at 1030, half a chicken breast and half cup brown rice for lunch, snack bar (90cal) for snack at 3 then work out at 5 go home and have a salad with grilled chicken and vinegar, or sometimes salad and grilled tilapia. I think I estimated the calories to be around 1000 cal a day.

work out 4 days a week for 40 min cardio (500 cal burn according to machines) then some light lifting for each muscle group on certain days.

I work as a glass tech so that in itself is physically demanding and im beat by the end of the day. BUT i push on and hit the gym anyways.

This may all sound really bad but afterall 24 lb loss in 5 weeks got me PUMPED but then BAMMMMM it all stopped and im still doing same routines same diet nothing changed and I havnt lost a pound in 2 weeks!!

help. THATS IT!! Im NOT looking to do cycles to gain mass at this point. I simply want to cut im 14% as of now. started at 22%.

Would a 6 week cycle of 2 weeks on and 2 off of Clen kickstart it again?

[cerealkiller326]

If your daily caloric intake is 1000cals, then your not eating enough. Its comes to a point where caloric intake is so low, that your body cannot loose anymore.

Are you starving yourself? Legit question, are you hungry all the time?

I wouldn't do Clen yet, I think you can improve your diet. For instance your breakfast is only a banana. There is no protein source, how about 5-6 egg whites?Plus Banana isn't a cutting diet friendly, if your craving sweet fruit, then berries is the way to go. I also noticed your not taking EFA, ex. Nuts, fish oil, you need a right balance to loose body fat.

Revise your diet, search for cutting diets that previous members has asked for critiques, post it and we can revise it if its necessary. Good luck dude.

[honda4life]

Thanks man. So your body will adjust to your normal calorie intake?? I'm not always hungry no. When I get hungry I eat a small snack like I said to curb it. I guess what I've read places is keep eating small portions all day to keep metabolism kicking. I got a lot to learn still I know that. What's EFA? I usually do my egg whites around 10 30 which is mid morning snack. But ill try some new breakfast foods n try to get it up to 1500cal/day. I should still keep it below my average burnt calories a day right? Or should I eat more n do more cardio to counteract it?

[vdom32011]

Wait around for Gbrice, he'll set you straight if you give him the info he needs

[cerealkiller326]

EFA is Essential fatty acid, good fat that comes from nuts, healthy fish, avocado, fish oil supps, etc.

199lbs at 14% makes your TDEE roughly: 2565cals. Your caloric intake is 1000cals and on top of that your working out, so I can only imagine what your leaving your body to progress with. Deficit is key in cutting, but cutting with less than 1000 calories isn't recommended.

Gbrice is awesome, solid post and generous guy. I've learned a few things and still do, hands down one of the best posters in the diet section. But if I recall, Damien had an experience when cutting for so long and hard, he hit a wall and actually stored fat. I think he too will be great to ask for in this thread. I too was over weight and hit a wall and stayed there for a few months, no matter how much cardio or cutting I did, it didn't change my BFT, instead I was loosing mass. Since then I slowly got my body out of the slump by bulking and cutting and repeat. Now I just diet for lean bulk.

[cerealkiller326]

Below is Gbrice's cutting diet, a normal person would think he is over eating, to most of us this is how its done to cut. I hope Gb doesn't mind me taking his current diet and posting. (Sorry GB, yours was available to me quickly and a solid diet, hope you don't get cranky with me lol).

Current Diet:

protein/carbs/fat/total calories

5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20

TOTAL: 32/31/7.5/320

WORKOUT followed by 1 hour of cardio

8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280

TOTAL: 65/60/10/600

10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105

TOTAL: 43/40/4.5/380

1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10

TOTAL: 40/33/4/310

4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

TOTAL: 30/20/10/285

7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20

39/1.5/13/290

10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20

TOTAL: 28/6/11/245


DAILY TOTAL: 271/195/62/2425

[Damienm05]

Clen won't do much for you bud. Listen to Cereal - he's providing good info. Your weight loss has stalled because your calories are too low. This means that your metabolism is depressed and even at a low caloric intake, your deficit isn't all that substantial. It's also very possible that your body is actually reluctant to "give up" anymore body fat since you're basically starving it off. I'd increase calories by 200 every week until you reach 1800 or so, and increase the cardio accordingly. You get what you put in. I have no problem with "crash" diets if they're done right. Here's what I consider right: Protein stays high, sugar doesn't exist, cardio is done for hours, calories are high enough to prevent slashing your basal metabolic rate (BMR). Let me explain - protein must stay high to help maintain muscle mass. For every little bit of lean muscle you lose on a crash diet, your calorie burning ability is reduced accordingly. Things such as fruit and low fat milk contain sugar. As long as sugar is present, even at a caloric deficit, fat burning is hindered to an extent. Unless you plan on running a keto diet, you need some carbs but they should be complex. This means any time during the day when you're highly active and have a meal, it should contain protein and at least some complex carbs. Right now, you're eating only a banana for breakfast and then only a few egg whites two hours later - you have to realize, you're doing yourself no favors. You need energy in the morning, you need lean protein in the morning - you'll see better results with a higher calorie breakfast that contains both.

Now, you say you lift light four days a week. Yet you're serious enough to try clen, a pretty hardcore cutting drug. Why would you resort to this measure before increasing your activity? Of course you've hit a plateau, you're not very active. I know guys who lift for 90 minutes the same four days per week and do 60-90 minutes of cardio every single day. They eat 1800-3000 balanced calories depending on lean body mass and lose fat rapidly. When you're always burning fat via cardio and always in an anabolic state, your body becomes a fat burning machine. Your body is currently just running on empty.

Here's the protocol once again. Slowly up those calories while increasing your activity level. If you're into the idea of stimulant fat burners, start slow by taking a 200mg caffeine pill 2-3 times daily and see how you respond. Clen is strong and it can turn 1 lb. per week of fat loss into 1.3 lbs. but it won't change the game. To reiterate, I think it's incredibly lazy to eat 1000 calories a day but only do light exercise four days a week. With all due respect, your problem is a non-existent one assuming you follow the advice you've been given.

Also, you're putting too much stock into the scale. My weight fluctuates by as much as 10 lbs. in a week based on water retention and as much as 5 lbs. in a single day based on water intake to bodily function ratio. Look in the mirror. Take pictures every week and compare to the prior set. Take measurements. This is how you gauge weight loss. An example of the scale's deception - I guarantee 10 of your initial 21 lb. reduction was all water.

[honda4life]

Ok so is this more balanced? I have limited time and convenience at work in my days.

meal one breakfast... 1/2 cup oats, 1/2 cup berries, one x large egg n 3 egg whites

meal two. 1/2 c up oats, banana (I like bananas) and a Protein bar

Lunch. grilled chicken breast OR grilled tilapia or ahi tuna around 7-9oz, 1/2 cup brown rice

meal four, another grilled chicken breast, 1/4 cup blueberries/rasberries, 1/2 cup oats

WORK OUT.... heavy lifting focusing on a diff muscle group each day and only once a week allowing recovery time, and an hour of hard cardio (do you think its really better to keep your heart rate in the "fat burn" zone or is harder working out higher heart rate better?)

Dinner.. Grilled chicken or fish, Spinach salad with vinegar, and a sliced boiled egg, and then maybe a grapefruit plain?

IF I eat again before bed I could do a 100% wholegrain wheat and oat bread toasted with peanutbutter to curb the sweet craving?

I dont plan to eat much more within a couple hours of bedtime. and take some fish oil pills. Im also using Hydroxycut Hardcore at the moment I totally spaced that.

[honda4life]

A HUGE issue I have is I cant do Protein shakes and alot of Protein bars I get REALLYYYY sick n throw up from them. I guess whey protein isnt good for Lactose intolerant ppl?

Im also drinkin alot of water and I cut all soda out of my diet. No beer either. Just an occasional Capn coke or vodka redbull every couple weeks when out.

[honda4life]

Bump...