Author Topic: Advancing beyond weight loss plateaus?!?!? (Read 7494 times)

D4 · « **on:** March 15, 2011, 05:56:12 pm »

So I'm at 13~% Body fat and to improve my athleticism I want to lean down to about 8%. I started my diet at 148 lbs and I am not at 143 lbs. I've been stuck on 143 for over 10 days now, although my workout has stayed the same and my calorie intake stayed consistent at around 1600ish a day.

I read that to break through weight loss plateaus, you shouldn't cut calories TOO much and stuff...

I have been lifting weights with low reps for strength but not mass.

Should I just start eating a little more but stay with healthy options, lift for mass, and just do more cardio?

joejoe22 · « **Reply #1 on:** March 15, 2011, 09:24:25 pm »

Well, to be a better athlete you don't have to have a really low body fat %. However, if your looking at losing bf not weight, I'd say focus more on high intensity rather than standard "jogging" type cardio. Here are a couple of suggestions:

1. Swimming - 10 x 50 m sprints Freestyle (and similar swimming sprint focused workouts)
2. Boxing - Heavy bag, speed bag, shadow boxing, etc
3. METCON (Metabolic Conditioning): Crossfit or gymnastics type workouts, for example: Run 1 mi, 100 pull ups, 200 PUSHUPS, 300 Squats, Run 1 mi for total time

If you add two of these type workouts per week to your current plan, you'll be in great total body shape. Tough to recover so be careful.

D4 · « **Reply #2 on:** March 15, 2011, 10:04:58 pm »

Quote from: joejoe22 on March 15, 2011, 09:24:25 pm

Well, to be a better athlete you don't have to have a really low body fat %. However, if your looking at losing bf not weight, I'd say focus more on high intensity rather than standard "jogging" type cardio. Here are a couple of suggestions:

1. Swimming - 10 x 50 m sprints Freestyle (and similar swimming sprint focused workouts)
2. Boxing - Heavy bag, speed bag, shadow boxing, etc
3. METCON (Metabolic Conditioning): Crossfit or gymnastics type workouts, for example: Run 1 mi, 100 pull ups, 200 PUSHUPS, 300 Squats, Run 1 mi for total time

If you add two of these type workouts per week to your current plan, you'll be in great total body shape. Tough to recover so be careful.

My cardio is not jogging. I HATE endurance exercises such as jogging.

I just play hours and hours of basketball

ALSO, my ideal body weight is around 145 lbs. I plateau at 143ish when I try to lose weight. My knees start experiencing too much stress from basketball when I'm 150+. I want to just stay 145ish. Which is where I'm at right now. If I stay around 145, lifting weights for mass but getting in lots of basketball, will I eventually gain some muscle mass and lose fat mass?

joejoe22 · « **Reply #3 on:** March 16, 2011, 12:08:42 pm »

Quote from: Ineedtodunk on March 15, 2011, 10:04:58 pm

My cardio is not jogging. I HATE endurance exercises such as jogging.

I just play hours and hours of basketball

ALSO, my ideal body weight is around 145 lbs. I plateau at 143ish when I try to lose weight. My knees start experiencing too much stress from basketball when I'm 150+. I want to just stay 145ish. Which is where I'm at right now. If I stay around 145, lifting weights for mass but getting in lots of basketball, will I eventually gain some muscle mass and lose fat mass?

Not sure, give it a shot and keep track of the results. I know that when I was playing ball everyday for 2 hours a time, my body fat was higher than when I lifted, swam and did MMA. However, there are plenty of variables outside of those that definitely affected it!

So if you've got your nutrition dialed in, and it works, keep doing it. I would suggest that if BF% loss is your goal, stop just weighing yourself, buy some calipers and check your bf% instead. That way you can accurately track your changes.

DamienZ · « **Reply #4 on:** March 16, 2011, 03:31:00 pm »

fat loss is about nutrition and not about cardio. most you'll achieve through cardio is greater muscle loss.

LBSS · « **Reply #5 on:** March 16, 2011, 05:07:56 pm »

Quote from: joejoe22 on March 15, 2011, 09:24:25 pm

Well, to be a better athlete you don't have to have a really low body fat %. However, if your looking at losing bf not weight, I'd say focus more on high intensity rather than standard "jogging" type cardio. Here are a couple of suggestions:

1. Swimming - 10 x 50 m sprints Freestyle (and similar swimming sprint focused workouts)
2. Boxing - Heavy bag, speed bag, shadow boxing, etc
3. METCON (Metabolic Conditioning): Crossfit or gymnastics type workouts, for example: Run 1 mi, 100 pull ups, 200 PUSHUPS, 300 Squats, Run 1 mi for total time

If you add two of these type workouts per week to your current plan, you'll be in great total body shape. Tough to recover so be careful.

no

joejoe22 · « **Reply #6 on:** March 16, 2011, 08:43:45 pm »

Quote from: LBSS on March 16, 2011, 05:07:56 pm

Quote from: joejoe22 on March 15, 2011, 09:24:25 pm
Well, to be a better athlete you don't have to have a really low body fat %. However, if your looking at losing bf not weight, I'd say focus more on high intensity rather than standard "jogging" type cardio. Here are a couple of suggestions:

1. Swimming - 10 x 50 m sprints Freestyle (and similar swimming sprint focused workouts)
2. Boxing - Heavy bag, speed bag, shadow boxing, etc
3. METCON (Metabolic Conditioning): Crossfit or gymnastics type workouts, for example: Run 1 mi, 100 pull ups, 200 PUSHUPS, 300 Squats, Run 1 mi for total time

If you add two of these type workouts per week to your current plan, you'll be in great total body shape. Tough to recover so be careful.

no

So you won't be in great total body shape?

Granted, I'm a structural engineer and not a registered dietician, and if it doesn't have do with statics or structural analysis I'm basically a kindergardener. So, please elaborate (no sarcasm intended).

TheSituation · « **Reply #7 on:** March 20, 2011, 12:41:35 pm »

Lower your calories and take anabolic assistance.

In all seriousness, if you're a basketball player you should be bulking up. And don't worry about "lifting for strength and not mass". On a calorie deficit you're not going to gain mass. That's against the laws of thermodynamics.

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Author Topic: Advancing beyond weight loss plateaus?!?!? (Read 7494 times)

D4

Advancing beyond weight loss plateaus?!?!?

joejoe22

Re: Advancing beyond weight loss plateaus?!?!?

D4

Re: Advancing beyond weight loss plateaus?!?!?

joejoe22

Re: Advancing beyond weight loss plateaus?!?!?

DamienZ

Re: Advancing beyond weight loss plateaus?!?!?

LBSS

Re: Advancing beyond weight loss plateaus?!?!?

joejoe22

Re: Advancing beyond weight loss plateaus?!?!?

TheSituation

Re: Advancing beyond weight loss plateaus?!?!?