I do 45 mins. of running, biking or elliptical machine 3 to 4 times a week. Also, I’m training for a Triathlon in May. My first one was in Sept. of '05. So I don’t think I need to do more cardio but I could be wrong.
Definately sounds like enough “movement” or cardio or energy systems work or whatever the latest buzz word is…
Maybe you just need to give it a little more time and be patient? I definately wouldn’t decrease your cals any further.
Have you ever mapped your morning body temperature? With a case as frustrating as yours I would consider systemic metabolic suppression as a contributor.
Also, this is important…do you suffer from any obstructive sleep disorders (like sleep apnea)? Heavy snoring? I’ll explain the significance if you do…it has serious implications on your lipolytic abilities.
Ever tried an estrogen blocker?
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The only sleep issues I have (that I know of) is that I have a hard time making myself go to sleep eary enough. I typically go to bed around 11 pm or 11:30 pm and get up at 5 am. I just feel like going to bed at 9 pm is too early but that’s what time I should probably be going to bed.
My wife says I do snore sometimes but I’m not sure if it’s all the time or not. I’m sure once I drop this weight, the snoring will go away.
Dial in all the things you are doing as habit. That means give it another 21-28 days of 100% compliance with your current program.
You didn’t get fatter overnight, you’re not going to get cut overnight, either.
I agree with SkyzykS.
[quote]SkyzykS wrote:
I don’t feel any different than I ever have. I’m 27 lbs. heavier than I was a few years ago, and my total on the big three lifts is up a few hundred pounds, but I don’t feel any different.
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You don’t really “feel” that different. Sure, a better diet and exercise is going to make you feel better, but you need some objective… or more objective units of measurement.
I say weigh yourself daily. The Before and after shots are a good idea, as is any other measurement–bodyfat percentage, fasting glucose, blood lipids… there are other measures to health.
Hoglover-
my biggest motivator was reading the articles and forums on T-Nation. Keeping informed and learning about nutrition and working out was key. It also kept me from doing some really silly dieting.
You are now 215 and you’d like to get to 185. In the last couple of months, have you made any progress? Have you lost any weight or increased your lifts? If so, just keep doing what you are doing. If your diet is clean and you keep working out correctly, you will lean out with time.
I almost stalled out many times. In November I was really frustrated. Thanks to T-Nation I added 2 refeed days a week into my program. Somewhere here I read (think it was Dr. Berardi) that if you stall out losing weight, try to gain a pound. If your metabolism has slowed down you will kick it into gear, and if not… well the worst case is you gain a pound. At least you know where you stand and if you gain a pound just view it as two steps forward, one step back. It really worked for me.
The only sleep issues I have (that I know of) is that I have a hard time making myself go to sleep eary enough. I typically go to bed around 11 pm or 11:30 pm and get up at 5 am. I just feel like going to bed at 9 pm is too early but that’s what time I should probably be going to bed.
My wife says I do snore sometimes but I’m not sure if it’s all the time or not. I’m sure once I drop this weight, the snoring will go away.
Never considered an estrogen blocker. [/quote]
Doesn’t sound like sleep is huge issue with you, but I know a lot of “bigger” guys have sleep issues (especially snoring). Hormonally speaking this is very very bad. It makes losing weight more difficult because it basically causes them to have the insulin efficiency of a 65-year old.
Have you read Thib’s “The Beast Evolves” article from a few years back? It outlines his incredible 16-week transformation (a reasonable amount of time for a dramatic physique change).
Also: I’m not anti-carb, but I recommend you try a few weeks of drastically reduced carbs. This has been so effective in quick fat loss (especially in bigger guys) it is hard to ignore. I know you dabble in the Anabolic Diet…so the concept wouldn’t be new to you.
I know it’s been said but I’ll repeat it: Stick with it.
Measure, measure, measure. I can’t say it enough, don’t go by feelings. Track your weight, bodyfat, lifts, and food intake on a regular basis. Think of your body as a nuclear reactor, if you don’t have the right gauges you won’t know if you should add more reactor mass, advance the carbon rods, increase the circulating water pressure, etc. Do you really want the guys controlling to place to be GUESSING what to do?