Diet / Excercise HELP needed!!!!! 45lbs lost..... 75 to go......

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    May 15, 2009 11:35 AM GMT
    Hey guys,

    Thanks in advance to any and all that post their comments. On Feb 15,2009 I started new diet and exercises. I started at 322.4lbs and am now at 277.8lbs.

    Problem is for the past two weeks or so I have dropped just 1 lb or so and think I may need to switch things up a bit.....

    This is what I have been doing and any suggestions, changes, or tips would be great....

    Split into 5 or 6 meals a day every 3 hours or so.

    1800 Calories
    25% Fat
    25% Protein
    50% Carbs

    5 days a week.

    Mon/Wed/Fri (In Order)
    Smith Front Squat
    Smith Straight Leg Deadlift
    Smith Bench Press
    Smith Bent-Over Row
    Smith Upright Row
    Dumbbell Curl
    Dumbbell Lying Triceps Extension
    Smith Standing Leg Calf Raise
    30 Minutes Elliptical Machine

    30 Minutes Elliptical Machine

    Feel free to message me or email me if you need more info to better understand where I may need the help.

    I yahoo at peteypaul70

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    May 15, 2009 1:24 PM GMT
    first well done on the 45 or so lb you lost in the last 3 months. Don´t worry too much about the drop off: it´s normal to loose a lot and then settle down to 1-2lb a week.

    A few words on the lifting.

    (1) is using the Smith machine intentional, or is that what they have at the gym. I prefer free weights if I´m not in rehab/physio as you have to work harder.
    (2) your elliptical time: what do you do? 20 minutes of intervals (google HIIT or Interval Training) are much better than 30 mins steady run.

    Others will have more help I´m sure

    Don´t give up: you didn´t gain the weight faster than a 1lb or 2 a week, and so why would you expect to loose it faster? SLower weight loss is also more sustainable when you get to goal.
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    May 15, 2009 3:49 PM GMT
    Congratulations on the great job! You might just be plateauing right now, as your body's gotten used to the new level over exercise and eating. The eating looks good, but you might want to change up your exercises so it's not so consistent. The workout programs here work really well, and they always have you do different things. Check them out.
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    May 15, 2009 9:35 PM GMT
    Thanks Guys....

    Lostboy: Yeah I use the Smith cause its all they have.. No free weights..... I go to Planet Fitness.....

    On the elliptical I just do about 30 minutes or so at a steady pace.... Not sure how to start or do the HIIT so I haven't ventured that way...... Guess thats probably what I need to figure out next...

    Matt45710: Thanks Mate I will check around and see what other workouts I can find that I can do without free weights.....

    Again thank you guys for taking a look and giving me some ideas...

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    May 15, 2009 10:43 PM GMT
    intervals are so easy: You warm up. You do a bit really intense. You do a bit easy. Repeat. cool down.


    HIIT is just to make it sound technical ;)

    An example might look like:

    5 mins warm up
    1 min hard, 2 mins easy 5 times in total (15 mins)
    5 mins cool down.

    You can get all funky and work out % of heart rate etc, but to start with that´s way too complex. Just go hard, go easy, repeat.

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    May 16, 2009 10:24 PM GMT
    Congrats on what you've done so far, man. That's awesome! You and I are a lot alike. I see a couple of things I do differently that you might want to check into:

    > My target for daily calories is 40% carb, 40% protein and 20% fat (I'm lucky enough to be working with a trainer - it's what he told me to do). Maybe some of the more experienced guys out here could share benefits of you adding more protein.

    > I go to the gym six days a week. Weight training on four, and on the other two I do a day of HIIT (on the treadmill now, but started on the Precor) for at least 40 minutes and a day of cardio at 90 minutes: 3 machines my choice, 30 minutes each (I pretty much always do Precor, treadmill then elliptical).

    Maybe modifying the calorie percentages and adding some more cardio could help you break loose. Please come back and let us know how you're doing!
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    May 17, 2009 12:50 AM GMT
    Thanks WillFTL... I will certainly have to try that......

    Does anyone have any thoughts about doing M/W/F full body workouts as opposed to 2 body part workouts a day???

    Someone suggested I do 2 parts per day instead of full body...

    Any suggestions / ideas/ thoughts would be greatly appreciated....