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Introduced cardio - interesting results...

Okay, just a little bit of background first...

Age: 53 | Current Weight: 299 lbs. | Original Weight: 420 lbs. | Goal Weight: 250 lbs.
Journey Started: December 2016 | Todays date: October 12, 2017.
Daily Calorie Intake: 1,800 - 2,000

Total Weight loss: 121 lbs.

Since the start of September, I introduced a more traditional Cardio Routine into my workouts. For the last 7 months, I did weight training and walking, along with my eating routine.

The cardio I added:
30 minutes on the Concept 2 Rower. Sometimes my 30 minutes includes 20 minutes of HIIT training, and the rest of time I do LISS training with the rower.

I also changed up my weight routine a bit but I am still doing the same volume and frequency.

I spend 1.5 hours in the gym, 5 days a week. I do a 2 day on, rest, 3 day on, rest schedule.

Now, last July and August, I lost 14 lbs. each month. When I started the rowing in September, I ONLY lost 5 pounds for the entire month.

Now it's October, almost half way thru the month, and I have not lost a single pound.

I am by no mean discouraged about all this, because I do notice my belt and pants continue to get looser, so I must be recouping somehow.

But, I think it's a bit strange that once I introduced a more traditional form of cardio (before all I did was walking, which is very low intensity cardio).

Mind you, the rowing for 30 minutes is much more intense, especially when I do a 20 minute HIIT routine into the 30 minutes.

I do about 160-190 grams of protein, 170-225 grams of carbs, and my fats are around 50-70 grams.

Thoughts?

    • What is your height? I'm assuming male also.

    • Yes, male. I'm 5'7"

    • I input your stats into scooby (which is excellent), please check my input.

      http://scoobysworkshop.com/fat-loss-plateau-calculator/

      Random thoughts:

      1. The scale isn't moving, but you are losing inches--burning fat and gaining muscle, so a good thing. Continue to take measurements.

      2. According to scoobys, you need to eat more. Are you eating back some or all of the calories you burn during exercise currently? The way I set you up in scooby's you would not. When you are obese (being clinical, not judgmental), you can eat below your BMR. It might be time to up your calories. Go back to scoobys' and readjust every 10 pounds.

      3. As you get closer to your goal, your weekly goal needs to slow down (which means your calories bump up a bit).

      4. Do you weigh and measure everything you eat using a food scale, measuring cups and spoons? If not, it's time to do so.

      5. Make sure your food choices are good, limit the processed crap and added sugar. If the scale doesn't move in the next couple of weeks, lower your carbs a bit and increase fat until it does. Many find lowering carbs helps with weight loss.

      Keep going because you are obviously doing something right. Great job! Don't be afraid to fine tune every thing as you go along.

      Keep asking questions-we are all glad to help.

    • ---- 2. According to scoobys, you need to eat more. Are you eating back some or all of the calories you burn during exercise currently? The way I set you up in scooby's you would not. When you are obese (being clinical, not judgmental), you can eat below your BMR. It might be time to up your calories. Go back to scoobys' and readjust every 10 pounds. ----

      Eat More? I do not think my weight loss doc will like that smile


      ---- 4. Do you weigh and measure everything you eat using a food scale, measuring cups and spoons? If not, it's time to do so. ----

      Not really everything, but I know I should.

      ---- 5. Make sure your food choices are good, limit the processed crap and added sugar. If the scale doesn't move in the next couple of weeks, lower your carbs a bit and increase fat until it does. Many find lowering carbs helps with weight loss. ----

      When I started my journey I gave up:

      1. All sugared drinks (soda, fruit drinks, etc.). I do NOT consume any drinks with calories except my protein drink. That was one of my biggest issues. I drank a lot of my calories, so that was one of the first changes I made.

      2. Potatoes, white rice, bread, cereal, pasta.

      3. All fast foods (MickeyDs, etc.)

      I eat a lot of veggies, fruit, beef, chicken, white port, yogurt, protein drinks, protein bars. I eat pretty safe and I do track all my food thru my app.

      Thanks for your reply smile

    • Thanks for your response.

      Talk to your weight loss doctor about eating below your BMR.

      Get a scale and start measuring! It's going to become more important to be accurate the closer you get.

      Again, great job!

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