great results from training... but now stuck?

arbrctb · Post by **arbrctb** » Wed Mar 18, 2009 6:06 am

Hello everyone,

Just joined this forum as I thought it would be a good place to get a few questions answered and maybe share any tips I might have with others..

But for now, can anyone give me advice on this? I've been training for about 6 months now, averaging 5x per week, 2-hour sessions in the gym, mix of cardio and weight training, with a very strict diet. goal is to get lean and have a visible six pack - I don't want to be "big" at all but I don't want to be skin and bones either. I've just started to see results from training and I've lost about 11lbs in the last few months and this is mostly from fat, I'm pretty sure..

This has brought body weight down to 137lbs. I'm only 5'6" so I can't see myself wanting/needing to lose anymore, but where do I go now?

I've posted a couple body pics, one from the side, one from the front, to give you some idea.

Do I keep going and be patient or do I need to change diet/exercise regime to see better results? To get these results I've been doing 20-30 mins weight training followed by 20/30 mins cardio per day, burning about 300-350 calories. I also walk 2.5 miles most days. diet has barely any processed foods in it, virtually no fat apart from a little olive oil, I eat quite a bit fruit/veg, and all wheat is wholegrain, and all protein is either from lean chicken/eggs. I also take protein shakes after working out...

Your help appreciated, I am truly stumped.

Adrian

Mustangs80 · Post by **Mustangs80** » Wed Mar 18, 2009 6:56 am

You could always get back to your routine a couple of weeks from now, but as for now, change it. Your muscles have adapted to your routine, so you need to shock them with something different. This means new cardio, and different exercises in the weight departement.

arbrctb · Post by **arbrctb** » Wed Mar 18, 2009 12:22 pm

Thanks for the suggestion, that works well as I was considering taking up swimming as a change to cardio regime..

And do you think I should continue with a restrictive low fat, low carb, high protein diet? And do you think I'm doing the right thing by doing cardio and weights during the same session, or should I only do cardio on non-training days?

Cheers,
Adrian

cassiegose · Post by **cassiegose** » Wed Mar 18, 2009 5:27 pm

Hi there,

Definitely switch up your routine. In order to get the most out of your workouts I would switch to weights and cardio on separate days... for example:
Monday: Weights
Tuesday: HIIT
Wednesday: Weights
Thursday: HIIT
Friday: Weights
Saturday: cardio (swimming, hiking, biking, jogging, kayaking...)
Sunday: off

How many reps/sets are you doing on the weights? I would do high weight lower reps to build muscle. The HIIT (high intensity interval training) is great for shedding the fat.

For diet... How many calories are you eating? You might actually be eating too few calories. If youre eating an extemely low carb/low fat diet you might try increasing your carbs and fats a bit. What are your ratios of carbs/protein/fats?

arbrctb · Post by **arbrctb** » Wed Mar 18, 2009 5:50 pm

That's wonderful, very helpful, particularly with the HIIT, thanks.

With the weights, I always do 3 sets of 10-12 reps, as heavy as I can lift while still managing to complete each set.

As far as diet goes, it dawned on me the other day I was eating far too little - to the point I was constantly hungry and lethargic, though from today I've started packing in a lot more protein and being more liberal with the good foods.

I'm not quite sure how to work out the ratio, though on a typical day I'll eat the following:

BREAKFAST: Oatmeal/porridge with skimmed milk, glass of OJ, banana, slice of toast.
LUNCH: Sandwich (with lean ham/tuna), raw carrot. (on workout days I'll instead have a baked potato with low-fat cottage cheese and beans for extra energy)
DINNER: Chicken breast, vegetables. Low/non-fat bio yoghurt, piece of fruit.
SNACKS (between meals): apple, low-fat oat bar.

On workout days I'll have a slice of toast with honey and a banana just before working out. Straight after the workout I have a protein shake.

what do you think? I can't really reduce fat anymore, though could definitely up the protein. Not sure if I should increase carbs or not - or would this depend on whether it was a cardio or weights day?

Thanks again
Ade

swanso5 · Post by **swanso5** » Wed Mar 18, 2009 7:54 pm

problems:

training - too much

eating - not enough

fixes:

training - the waterbury method by chad waterbury

eating - go to diet section and read "read before posting..""

wholla!!

arbrctb · Post by **arbrctb** » Thu Mar 19, 2009 8:14 pm

swanso5, I did read the "read first" post which was useful as a guide but it didn't answer questions relating to specific goals, that's why I've asked a few specific questions..

Will definitely look at the Waterbury Method but again after a quick glance, I'm not sure if it's in line with goals... the focus seems to be more on bodybuilding than getting the physique I'm looking for?

Cheers

RK19 · Post by **RK19** » Sat Mar 21, 2009 6:00 am

do one of waterburys, theyre ace!

swanso5 · Post by **swanso5** » Sun Mar 22, 2009 2:14 am

it seems your goals are to get a little bigger evcerywhere else but the stomach which you want a little more deifned...the program will buff you up a little and the diet will hopefully define the stomach some more