No loss this week......gutted!

Hi guys,

Been losing around 2 lbs a week since starting, have been very strict with myself regarding food and exercise.

This mornings weigh in has crushed me….no loss at all, exactly the same weight as last week!

Could someone have a look at my nutrition and workouts to see where I may have gone wrong….feeling a bit gutted at this weeks result.

Cheers

First off, congratulations on the progress you’ve made so far. 2lbs a week is no small feat. I wouldn’t beat yourself up for having a one week plateau. Give it a few weeks and see what’s going on before doing anything radical.

Looking at your nutrition log, if anything I’d say you’re eating a bit low. Having more than 500Kcal a day deficit is hard on the body. Eventually it’ll go into starvation mode and weight loss will stop. But still, I wouldn’t make any changes until you’ve given it another week or so.

Hi, as for the food I would second what cbibbs is saying, wait another week or so before you change your foodintake.
I also took a look at your exerciselog, you should definitly throw in some weightlifting in order to keep you muscles. I noticed you restrict yourself to cardio alone and alone the crosstrainer. Your body will adapt to that rather quickly. The result is that you start burning less while doing the same workout over and over again. The fact that you are losing weight also means that will burn less. Your body has less to carry around.

Throw in some weightlifting sessions. Or when you go to the gym do half an hour of cardio and half an hour on lifting.

Thanks guys,

I have a treadmill at home too, maybe I should alternate between the two. I don’t have a gym membership, just the equipment at home, should I buy some weights then? and if so, what would you suggest? Do I need to get a bench etc?

Many thanks

Darrin

Well well………weighed in this morning and 2 lbs have gone,,,,,,,so I’m wondering if it was because of the time of day i weighed on Sunday in relation to a workout..?

But I’ll take the 2 Lbs, and see what Sunday brings, I guess that will be the telling time….

Hey cornishwelding,

you see things work out. The good old equation cal in < cal out will always work. But it is true what cbibbs said, the body will slow down metabolic functions in order to get around with the fewer calories you feed it. But with your current intake, I do not see you being on a drastically low cal path. Maybe you can add some more protein rich foods in your diet, this sometimes helps over plateaus if you encounter them.

My 2 cents,

Oliver

// The K-Plan //
Healthier. Fitter. Slimmer.
“The K-Plan” is coming in 2011. Want to join the beta for free? http://www.the-k-plan.com/?invite=dailyburn

Cheers peeps……..feeling a bit better about things today, not going to dwell on it, just carry on and keep it up.
I’m looking for a permanent change to my body, not a quick fix, so I guess I’ll just keep the picture in my mind of being able to tuck a shirt in and wearing a belt……..

Cheers

Time of day has a significant impact on the scale. The amount of water you’ve had to drink, number of trips to the bathroom, and things like that add up. I know my scale reading can vary by more than 1.5lbs throughout the day.

What you need around the house for strength training can be pretty minimal. I have two books “Home Workout Bible”:http://www.amazon.com/Mens-Health-Home-Workout… and “Weight-Free Workout”:http://www.amazon.com/Mens-Health-Best-Weight-… along with a pair of 20lbs dumbbells, 10lbs dumbbells, a sturdy ottoman I use as a bench, my son’s stool that’s my step, and a laundry basket I dump the weights into when doing squats. It isn’t Powerhouse Gym, but it makes a difference.

Arrggg… they really need preview or edit enabled on this forum. Anyway, both books I mentioned are from “Men’s Health” and they aren’t particularly awesome other than that you can get them cheap and they have large sections on exercises you can do with minimal or no equipment.

Thanks for that, I feel that the wife’s leather sofa will need to go on a holiday from the conservatory……………a bench and some weights would look much better I reckon…

Just to put in two cents about working out at home, I would really suggest purchasing a hook-on-your-door pull-up bar, they’re really quite amazing! Mine is called a multi-gym and it’s incredibly useful.

Here’s a link on Amazon, this one’s around $25 so their really cheap.

“Pull-up Bar”: http://www.amazon.com/Heavy-Source-Doorway-Chin…

With this bar you can do:

1) Wide grip pull-ups,chin-ups,pushups
2) Normal grip of the same
3) Close grip of the same
4) And dips

I also like the design of the pull-up bar how it allows one to do wide pull-ups with your body in-between your hands versus behind them. It has more effect on the muscles. I also tend to feel push-ups working my chest more so than just using the floor.

And in the realm of weights, a sets of adjustable dumbbells is cheap and extremely versatile with all you can do with them.

“Dumbbells”: http://www.amazon.com/Cap-Barbell-40-Pound-Dumb…

A quick tip though, if dumbbells don’t come with a solid metal handle and nuts, or whatever fastener goes with them, you should look into buying those separately.

But yeah, hope that helps, and good luck!

YaktSanta