Help! I'm Fat - *** Official Exercise and Weight Thread ***

[Pope]

I'm 67 and I'm afraid I've eaten like an 18 year old pretty much all my life. It has really caught up with me as I've gotten older and I have put on far too much added weight. I had a physical about 6 weeks ago and the blood test results weren't horrible, but they weren't great, either.

Per my doctor's request, I had to come back a week ago to have them check my blood again. In the meantime, I got serious about changing my eating habits and I've lost 25 pounds in the last 6 weeks. It made an enormous difference in last week's blood test and I'm now in the normal range for just about every indicator.

I'd like to lose 25 more pounds, but I've decided I need to do it more gradually to avoid sudden weight loss health risks like gallstones, and I'm determined to make this a complete lifestyle change and never put those extra pounds back on. It feels pretty awesome to see my belt tighten a couple more notches!

 

[ScottyP]

Resurrecting this thread a bit

I've stalled out on my fat loss. I'm eating anywhere from 1800 to 2100 calories, but I don't want to go too low. I'm 5'6 and about 162 pounds. According to one of those body fat scanners at the gym, I'm about 16% body fat, but I think I'm around 20% if I did a DEXA scan.

I'm also strength training, but my lifts have stalled out. My bench was higher in November/December than it is right now and I haven't improved much on my lifts the past few weeks.

Any tips on breaking through a plateau?

 

[CloneFanInKC]

Resurrecting this thread a bit

I've stalled out on my fat loss. I'm eating anywhere from 1800 to 2100 calories, but I don't want to go too low. I'm 5'6 and about 162 pounds. According to one of those body fat scanners at the gym, I'm about 16% body fat, but I think I'm around 20% if I did a DEXA scan.

I'm also strength training, but my lifts have stalled out. My bench was higher in November/December than it is right now and I haven't improved much on my lifts the past few weeks.

Any tips on breaking through a plateau?

How old are you? Or are you above/below 32 or above/below 50?

 

[Kaner04]

Resurrecting this thread a bit

I've stalled out on my fat loss. I'm eating anywhere from 1800 to 2100 calories, but I don't want to go too low. I'm 5'6 and about 162 pounds. According to one of those body fat scanners at the gym, I'm about 16% body fat, but I think I'm around 20% if I did a DEXA scan.

I'm also strength training, but my lifts have stalled out. My bench was higher in November/December than it is right now and I haven't improved much on my lifts the past few weeks.

Any tips on breaking through a plateau?

If you don’t want to decrease calories, you could increase activity with some cardio a few times a week. You’re already lifting, adding some incline walking (my preference) or anything else that gets your heart rate up for a 20-30 minute period of time could help you burn more calories without taking it out of your food

 

[ScottyP]

How old are you? Or are you above/below 32 or above/below 50?

40 (I'm a man! I'm 40!)

 

[Cloned4Life]

If you don’t want to decrease calories, you could increase activity with some cardio a few times a week. You’re already lifting, adding some incline walking (my preference) or anything else that gets your heart rate up for a 20-30 minute period of time could help you burn more calories without taking it out of your food

This. Throw some weights in a backpack and walk some hills or incline. Throw in a podcast or movie or show. YouTube Premium has been a game changer as well.

 

[CloniesForLife]

Resurrecting this thread a bit

I've stalled out on my fat loss. I'm eating anywhere from 1800 to 2100 calories, but I don't want to go too low. I'm 5'6 and about 162 pounds. According to one of those body fat scanners at the gym, I'm about 16% body fat, but I think I'm around 20% if I did a DEXA scan.

I'm also strength training, but my lifts have stalled out. My bench was higher in November/December than it is right now and I haven't improved much on my lifts the past few weeks.

Any tips on breaking through a plateau?

Plateaus in fat loss happen all the time. Keep doing what you are doing and maybe make some slight tweaks if you're stalled out for a bit. Don't try and go too drastic and burn yourself out.

For the weights if you've been consistently losing weight it isn't surprising that has stalled after some initial strength gains. At a certain point it becomes hard to both lose weight and and strength

 

[Kaner04]

This. Throw some weights in a backpack and walk some hills or incline. Throw in a podcast or movie or show. YouTube Premium has been a game changer as well

I’ve watched many many tv shows just during my walks. Great way to pass the time

 

[FriendlySpartan]

Resurrecting this thread a bit

I've stalled out on my fat loss. I'm eating anywhere from 1800 to 2100 calories, but I don't want to go too low. I'm 5'6 and about 162 pounds. According to one of those body fat scanners at the gym, I'm about 16% body fat, but I think I'm around 20% if I did a DEXA scan.

I'm also strength training, but my lifts have stalled out. My bench was higher in November/December than it is right now and I haven't improved much on my lifts the past few weeks.

Any tips on breaking through a plateau?

What is your strength training routine currently look like?

Also the 1 million dollar question…how much sleep are you getting?

 

[ScottyP]

What is your strength training routine currently look like?

Also the 1 million dollar question…how much sleep are you getting?

Right now I’m running a four day a week routine of push-legs-pull-full body. Previously, I was doing a three-full body workouts. My work has a fitness center in the basement of the building that I work at with a full time staff. They put together workout plans based on what I want and prefer. I have about four weeks left in this program and I might try to see about going back to a previous routine. I did PR on trap bar deadlift today at least.

As far as sleep, I’m getting about 6.5 hours a night. My sleep scores are usually around 90 but I feel like it should be lower.

 

[FriendlySpartan]

Right now I’m running a four day a week routine of push-legs-pull-full body. Previously, I was doing a three-full body workouts.

As far as sleep, I’m getting about 6.5 hours a night. My sleep scores are usually around 90 but I feel like it should be lower.

Hard as it is you might want to increase that sleep amount to get close to 8 hours. In no way am I doubting you but often times when people say 6.5 they are counting the time they get into bed vs the time they wake up which isn’t always the same as actual sleep.

If your lifts are going down to any meaningful degree it’s your recovery that is a likely culprit. Could also make sure your form hasn’t shifted or even mix up the lifts you are doing.

Is your 4 day routine 4 days in a row or more seperated?