Plateaued. (sp?)

[Wolfeye589]

Hey all, I need some advice on continuing losing weight. Over the course of about half a year I lost 25-ish lbs so far, now my weight has plateaued (stuck between 195-198 lbs) and it seems like nothing gets it below that point. I've been doing cardio 4-6 times a week (sometimes running, sometimes sprints, sometimes just jogging; 15-30 mins at a time), also been doing lots of calisthenics (escpecially situps and pushups as I want to do good on my PFTs when I plan to go to basic this fall) as well as eating right (3-5 small meals a day; fruits and veggies, whole grains and light proteins). However, it seems like I haven't lost any weight in a couple weeks and my bodyfat doesn't seem to be dropping any. My main concern at the moment is dropping fat, as I'm already fairly muscular (you just can't see it, but I promise, it's there. )

Anyone of you clever guys got any tips for someone at their wit's end?

[kingoftheforest]

What's your fluid intake and what kinds of fluid?

Do you drink a lot of soda, gatorade, or alcohol?

[Tant01]

Cut your salt and sugar? Drink more water... work harder.

[Wolfeye589]

What's your fluid intake and what kinds of fluid?

Do you drink a lot of soda, gatorade, or alcohol?

Nah, I dropped the softdrink and alchohol intake a while back. Now it's mostly water (I'll still have a soda occasionally if I'm out with friends or something), I just drink bottles of tap water now. Usually drink 3-5 bottles (1 bottle = about a pint) a day.

[kingoftheforest]

Any palce in particular you are storing fat? Like the belly or thighs?

[kingoftheforest]

This may or may not help.

8 Ultimate Flat-Belly Summer Foods on Yahoo! Health

[Wolfeye589]

Any palce in particular you are storing fat? Like the belly or thighs?

Mostly stomach, some on thighs and chest.

[Wolfeye589]

This may or may not help.

8 Ultimate Flat-Belly Summer Foods on Yahoo! Health

Hmm, I think I have some spinach around here somewhere...

[Wolfeye589]

Cut your salt and sugar? Drink more water... work harder.

I don't have much sugar intake, not a whole lot of salt either. Guess I could kick up intensity or time on cardio...

[Tant01]

Fresh is best!

Hmm, I think I have some spinach around here somewhere...

A lot of canned vegies also have salt...

Check it. Or eat fresh!

[kingoftheforest]

Tant Subway's gonna sue you!

Seriously though he's right on the veggies mark.

Also do you take any multi vitamins and how much stressing do you do over things. Stress will cause a build up of fat in those areas.

Relaxation time is a good thing too.

[Wolfeye589]

haha *waits for the corporate suits to start knocking...*

I don't take any vitamins, not a whole lot of stressing either. I DO eat canned veggies from time to time, mostly frozen stuff though. I'll have to look into the fresh stuff...

All the fruit I eat is fresh though; No high-fructose corn syrup for me...

That still doesn't seem like enough to keep weight on like that, but maybe I'm mistaken.

[kingoftheforest]

Well at this point the only thing I can see is more cardio. Other than eating less which isn't usually the best answer.

Try eating more fish and maybe less red meat. That's all I got.

[Tant01]

I don't have much sugar intake, not a whole lot of salt either. Guess I could kick up intensity or time on cardio...

It doesn't take "much" to grind your weight loss to a halt. WATCH IT CLOSE!

(seriously)

Every can of soda is a pound you'll have to loose later. Every MG of salt is going to affect your metabolism too.

Try the sauna or double your workout.

Drink more water, work harder!

Eat less, live longer...

My advise is fairly limited.

[Filero]

Well, one thing for sure, when you plateau badly, you need to change things up.

On your cardio, I would modify and add to the sprints and jogs, although both are obviously great. Tabata sprints and hill sprints should shake things up a bit. Really high intensity enhanced circuits, like Ross's Work Capacity 101 (10 rounds of: 5 pullups, 10 medicine ball slams, 15 burpees, 20 jumping jacks, do each work round in 75 seconds, then 45 seconds rest between rounds, modify the work/reps downward if you are not advanced), etc. Ross's Full Throttle Conditioning contains a ton of great cardio routines that will help you shock your body.

That will probably get you moving again. If it doesn't, I'd also add in more strength work besides pushups and situps. I know you're happy with your musculature, but often strength work seems to speed up fat loss in many people.