1

votes

6 month weight loss plateau + slow lifting progress

Answered on August 19, 2014
Created January 10, 2013 at 7:52 PM

Hi, I'm a 23 year old, male, 183 cm height from Israel. I have been reading this forum for a while and this is my first post. I started paleo last march, before I weighted 92 kg and was it ok shape. After about 4 months I got to 78 kg. During those first few months I ran 8 km twice a week and did two rather not efficient lifting sessions (3 exercises per body part/ 3 sets of 11 reps lasting over an hour not reaching failure). I ate 3 meals a day + nuts as snacks and didn't use to much oil. At the end of these 4 months my knees started to hurt hurt so I stopped running long distances.

Since then I have held a relatively steady weight of 79+-1kg. I know this is an ok weight for my height by I still have a nice amount excess fat around my waist, belly, chest.

Anyway my current diet consistes of usally 2 meals a day. Most of my meals are made up of meat (beef, chicken), vegetables (cauliflower, broccoli and cabbage), some eggs (about 12 a week), canned fish (sardines or tuna, 3 a week) and try to have a sweet potato on workout days. The fats i use for cooking are butter, coconut oil and olive oil. I snack on fruits (5 a week) and nuts (4 handfuls a week).

Now for the second part of the story: I have also been having a slow progress with my lifting workouts. I did a sort of Body by Science workout twice a week, my only I did 2 sets per exercise instead of one. I saw good progress for the first month but since then I haven"t made real progress expect with my legs (from 110 lbs. to 160 lbs.)
I changed my routine 3 weeks ago with slight improvement. My current routine is: textarea*Monday*textarea

  • Row
  • Pull-down
  • shrug
  • dumbell pullover
  • bicep curl
  • leg press

textarea*Wednesday*textarea

  • Bench press
  • overhead dumbell press
  • lateral raise
  • chest fly
  • calf

Your input would be greatly appreciated.

Edit: I forgot to write that since i stopped with the long runs i try to do a sprint workout once a week (doesn"t always happen). I do 20sec sprint -> 40sec rest X8

D916a0f55db32cab0a4f54549fcdb8a7

(125)

on January 14, 2013
at 10:30 AM

u guyz are awesome... !! thnxs everyone :) even i wanted to know more abt HIIT training??

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 11:13 PM

Cool dude, just make sure and spread them out with a two day split or something. Like Tuesday/Friday maybe.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 11:08 PM

Yea dude, those studies show incredible results in 2-12 weeks at 3 times a week, so if you're just looking to break your plateau, and since you have a busy schedule and are resistance training then for now 2 times a week is most probably all you'll need to get good/noticeable results.

D747cba2ff408c24250d7a8d87be4104

(75)

on January 10, 2013
at 10:45 PM

i think i"ll up it to 2 sprinting sessions + 2 lifting. Fitting more into my schedule might be diffuclt

D747cba2ff408c24250d7a8d87be4104

(75)

on January 10, 2013
at 10:40 PM

Interesting stuff...

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 10:15 PM

http://pcosinfo.wordpress.com/news-research/hiit/ ,http://www.kdmc.org/research.html ,http://suppversity.blogspot.com/2012/08/the-iranian-hiit-solution-three-200m.html?m=1 ,http://www.mattmetzgar.com/2012/02/amazing-sprint-8-study.html

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 10:10 PM

Like if I recall correctly we're talking 31% decrease in body fat along with an average of I think 9 pounds of muscle mass gained. Some other studies show a very marked increase in insulin sensitivity, like along the lines of 25-50% increase in 2 months.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 10:05 PM

Yea dude, sprinting is one of the best exercises you can do for body Recomposition. I think you'd like the sprint 8 protocol, it's an 8-12 week program and it's 3 days a week, so like Tuesday,Thursday,Saturday split and the first day you only do 2 30 second sprints separated by 1:30 of rest and 2 minute warm ups (to prevent injury). Every session you try to add one more if you can till you're at 8. You never do more than 8 in a session. Without changing diet Phil Campbell got some impressive results King's Daughter Medical Center, AL.

D747cba2ff408c24250d7a8d87be4104

(75)

on January 10, 2013
at 09:38 PM

thanks for the answer, will try the different ratio and try to push in another session.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 09:24 PM

It looks like you have a 1:2 work rest ratio**

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 09:23 PM

Okay, that's excellent that you're doing sprint work. No twice a week is not too intense, in fact many of the sprint protocols will do it 3 times a week. Of course you should always listen to your body and I wouldn't recommend more than 3 sprint sessions a week or doing them on back to back days. I also advise against sprinting and lifting on the same days. It looks like you have a 1:1 work:rest ratio, whereas the sprint 8 protocol I do has 3 times as much rest for the work. So like, 30 seconds of allout followed by 1:30 of rest/slow recovery.

D747cba2ff408c24250d7a8d87be4104

(75)

on January 10, 2013
at 09:09 PM

I forgot to write that since i stopped with the long runs i try to do a sprint work out once a week. I do 20sec sprint -> 40sec rest X8. is This what you meant? Is twice a week too intense?

  • D747cba2ff408c24250d7a8d87be4104

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2 Answers

best answer

1
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 08:56 PM

I recommend you perform some sort of HIIT training to break your plateau. I think the Sprint 8 protocol is a nice one with 3:1 rest work ratio and 30 second all out intervals. Are you familiar with HIIT? I know you said you have knee problems so instead of doing sprints you might be better off doing bicycle/elliptical/rowing machine. It's a great way to increase insulin sensitivity, especially for your muscles.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 11:13 PM

Cool dude, just make sure and spread them out with a two day split or something. Like Tuesday/Friday maybe.

D747cba2ff408c24250d7a8d87be4104

(75)

on January 10, 2013
at 10:40 PM

Interesting stuff...

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 10:15 PM

http://pcosinfo.wordpress.com/news-research/hiit/ ,http://www.kdmc.org/research.html ,http://suppversity.blogspot.com/2012/08/the-iranian-hiit-solution-three-200m.html?m=1 ,http://www.mattmetzgar.com/2012/02/amazing-sprint-8-study.html

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 10:10 PM

Like if I recall correctly we're talking 31% decrease in body fat along with an average of I think 9 pounds of muscle mass gained. Some other studies show a very marked increase in insulin sensitivity, like along the lines of 25-50% increase in 2 months.

D747cba2ff408c24250d7a8d87be4104

(75)

on January 10, 2013
at 10:45 PM

i think i"ll up it to 2 sprinting sessions + 2 lifting. Fitting more into my schedule might be diffuclt

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 09:24 PM

It looks like you have a 1:2 work rest ratio**

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 10:05 PM

Yea dude, sprinting is one of the best exercises you can do for body Recomposition. I think you'd like the sprint 8 protocol, it's an 8-12 week program and it's 3 days a week, so like Tuesday,Thursday,Saturday split and the first day you only do 2 30 second sprints separated by 1:30 of rest and 2 minute warm ups (to prevent injury). Every session you try to add one more if you can till you're at 8. You never do more than 8 in a session. Without changing diet Phil Campbell got some impressive results King's Daughter Medical Center, AL.

D747cba2ff408c24250d7a8d87be4104

(75)

on January 10, 2013
at 09:09 PM

I forgot to write that since i stopped with the long runs i try to do a sprint work out once a week. I do 20sec sprint -> 40sec rest X8. is This what you meant? Is twice a week too intense?

D747cba2ff408c24250d7a8d87be4104

(75)

on January 10, 2013
at 09:38 PM

thanks for the answer, will try the different ratio and try to push in another session.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 11:08 PM

Yea dude, those studies show incredible results in 2-12 weeks at 3 times a week, so if you're just looking to break your plateau, and since you have a busy schedule and are resistance training then for now 2 times a week is most probably all you'll need to get good/noticeable results.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 10, 2013
at 09:23 PM

Okay, that's excellent that you're doing sprint work. No twice a week is not too intense, in fact many of the sprint protocols will do it 3 times a week. Of course you should always listen to your body and I wouldn't recommend more than 3 sprint sessions a week or doing them on back to back days. I also advise against sprinting and lifting on the same days. It looks like you have a 1:1 work:rest ratio, whereas the sprint 8 protocol I do has 3 times as much rest for the work. So like, 30 seconds of allout followed by 1:30 of rest/slow recovery.

D916a0f55db32cab0a4f54549fcdb8a7

(125)

on January 14, 2013
at 10:30 AM

u guyz are awesome... !! thnxs everyone :) even i wanted to know more abt HIIT training??

1
2e1591c76896828077b930de5107f1af

on January 10, 2013
at 09:39 PM

i would do a upper lower training slip,

upper body exercices: pull\chin ups rows bench ect...

lower body execices squats/leg press deadlifts and lower back extentions

good luck!

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