Need help busting thru a diet plateau

[kingfish]

I've been dieting for over a month and doing cardio 3-4x weekly (30 min on treadmill) and have lost 10lb. I work out 3x week with a trainer and my strength has been going up (I've put 100lb on my bench in six months)
I've hit a weight loss plateau and need to blast thru it. Any ideas? I'm 42, 6' 250lb. I used one of the calorie calculators to figure my maintenance calories (2900) so I've been averaging 2400 daily net after cardio.

[sean_holland]

Its the type of calories your taking in.

Cut out the simple carbs, try and switch up your carb intake from day to day. Your body goes into homeostasis after a while of the same thing. It needs to be shocked. So do something out of the ordinary once a week and keep your metabolism guessing (this doesn't mean not eating or doing crank).

The worst thing that can happen is hitting the wall, and regressing, it happens all the time. Switch something up and stop looking at the scale.

Try working out at a different time of the day, if your just trying to cut weight, try and working out early on a empty stomach.

DON'T GET DISCOURAGED.....this is a life long choice you are making, the results will come, but it didn't take 6 weeks to get fat, it won't take 6 weeks to get to where your comfortable.

[gbrice75]

Agree with all of the above except working out early on an empty stomach - cardio yes, workout no way, unless you want to torch LBM. Good advice otherwise.

[sean_holland]

Agree with all of the above except working out early on an empty stomach - cardio yes, workout no way, unless you want to torch LBM. Good advice otherwise.

I was more referring to cardio and light circuit training in regards to the weight loss plateau. Not heavy lifting, BB, or anything remotely close to that. Sorry for the confusion.

[bdodge2]

What is your cardio routine on the treadmill??

What is your workout routine with your trainer??

Does your trainer periodize your workouts or have they been similar for the past 6 months??

Do you know your diet macros that you are eating ie. protien grams/carb grams/fat grams??

You can eat 2900 calories at your size but have your macros off and actually gain weight.

250 lbs x 12 - 3000 calories maintenacne - I don't understand what you mean by 2400 cal net after cardio...are you taking in 2400 calories? If that is the case then you should be at about a 1000 cal per day deficit or 2 lb a week...

Your Macros for 2400 calories - 240g protien, 180g carbs, 80g fat. This will give you a 40/30/30 split...a 40/20/40 split works very well but is hard to maintain.

Carbs should only come from non processed whole foods...if it has a label dont eat it. Fats should be again from whole food sources, fish, avacodo, flax meal, steak, olive oil, fish oil, almonds, almond butter.

I have lots more to say...but answer a few of the questions...

thanks

[gbrice75]

I was more referring to cardio and light circuit training in regards to the weight loss plateau. Not heavy lifting, BB, or anything remotely close to that. Sorry for the confusion.

Got it, thanks for the clarification!