Source
r/loseit•
Koolbad

How to take it to the "Next Level"

I've lost 70 lbs since New Years. Went from 290 - 220 lbs. The weight was flying off for the longest time. I've been following CICO and working out 5-6 times per week, with at least 5 hours of cardio per week - usually elliptical. The past 2 months I feel like I've hit my plateau, despite maintaining my work outs and keeping my eating in check. My goal was to get under 200 lbs, and in the past 2 months I've only lost about 5; every month before that I was losing 10 easy.

I also feel like my strength isn't increasing anymore. I'm keeping track of my lifts and felt a steady progression before this, but again the past few months I just can't seem to go heavier in any of my workouts. I want to take it to the next level, but I honestly don't know if I can eat any better than I already am. I'm at around 1800 cals per day and don't think I can possibly cut any more. Maybe it's time to change up my routine - do more yoga, or lighter weight / more reps workouts.

Any advice would be much appreciated!

Posted Aug 19, 2017, 8:50 PM UTC

16
KeroseneslickbackPoop Professor in Shred Mode. M/25/6ft SW: 285 CW:180 GW:165•

You sound like you've gotten past newbie gains, but hit the caloric plateau; you can't gain strength while on a deficit.

It also sounds like you're getting "to the bottom" where you're nearing your ideal weight and the weight loss has slowed to its correct speed; before this the bulk was flying off because your body burned far more moving its larger self about, but now your body is burning closer to what it should lean, so what you're seeing now is more proper weight loss.

You're still losing. That's good. The next level now is meditative; you keep on keeping on until you hit your goal weight.

3
funchords⚖MFP+🚶🏃+TOPS ♂54 5'10½" 298→181℔•

If your choice was a 10% bump in your lifts or losing 10% of your bodyweight, which path would you choose?

2
KoolbadOP34M SW:290 I CW: 220 I GW: 200•

Bodyweight for sure

2
funchords⚖MFP+🚶🏃+TOPS ♂54 5'10½" 298→181℔•

Keep your calories at 1800, keep your lifts strong and in good form but don't worry that you might actually go backward a bit.... your workload used to be mobilizing a 290 body all day from task to task and now it's a 220 body supplemented with the lifting.

Keep your protein food choices high.

Keep your confidence high in your food logging/estimating precision. Good measurements, good database entries (nothing "too good to be true"), a solid log that you can stand behind and trust.

5 pounds a month is fine. GW 200 is forever so there is no particular merit in getting there in 2 months or 6 months -- the merit is in getting there safely and permanently.

^♂54 ^5'11^^/179㎝ ^SW:298℔^^/135㎏ ^CW:181℔^^/82㎏ ^[3Y AMA], ^[1Y recap] ^MFP+Walks🚶Hikes🏃C25K+TOPS

3
KoolbadOP34M SW:290 I CW: 220 I GW: 200•

Awesome - thanks - much appreciated. So just keep chugging along and stay motivated. Maybe I'll cut out booze again for a few months once fall rolls around.

1
nevrstoprunning28M | 6'2" | OSW: 275 | SW: 218 | CW: 189.6 | GW: 170•

That is damn impressive! As for taking it to the next level, I would suggest graduating from the elliptical (unless you have an injury necessitates it). Running, biking and swimming are the most efficient forms of cardio. Running and biking will seriously build your leg strength, and swimming can do wonders for your upper body, and they all target your core to different degrees. You can still have elliptical days as active recovery, but that motion will never translate to real world strength.

1