risza's Journal
PlateauNov 04 2009 10:09
I'm at a plateau. Weighing in for the third week at a time at 143-144.
I realize I probably have not been eating enough calories. Before yesterday, my caloric intake averaged from 1400-1700 a day. That is not enough. I want to gain muscle, not lose muscle. So I upped my calories to 1700 minimum, with a goal of a solid 1800 daily.
I have also decided to do less cardio and more weight training. Lets see how this goes!
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A 3 week plateau is annoying, but it could either mean you are at a set point, or just might need to shake some things up. You know what helped me to get off of mine? (I am going to be generous and offer advice to the competition. lol I looked over my analysis for 30 days very carefully. Realized I had only logged about 40% of the time. God knows how many days I might have accidentally gone over. I also realized that my workout had not changed. If you always do the same thing, your body becomes more efficient at it and you burn less. So I came up with a fun, detailed plan that I knew I could follow, and stuck to it. I increased weights, set a certain weekly mile goal with my walking and ate like I used to when things were working. Best luck with that plateau. I hate them. |
Here was the journal I wrote about it: http://caloriecount.about.com/users/cellotlhicks/346858.html #comments This really worked for me. |
I have been stuck for 3 weeks too, as you probably already know since it's on the Christmas Challenge. I don't know if I'm eating too few or too many calories, but what I'm doing is not working! I am going to try focusing more on eating healthy and from the food pyramid than just calories, even on the weekends. My 30 days of running is also getting boring so I think I might drop that and start a 10k training program to shake things up. |
I believe it very well may be a set point. Yesterday and today I've consumed daily caloric intake of 1850-1950. That's is a decent jump from what I was counting the last couple of weeks. (up from 1400-1700 with a deficit in the 800-1000 Tomorrow is a day off from the gym. I have also as of today started taking a whey protein supplement to help build muscle. Cello: I think I may have been doing the opposite... perhaps counting too high, for consuming too little. I think I may have had too much of a deficit. ( I was in denial until analyzing why I am at a plateau). - BUT things are going to change. I will enter all my food, but make sure I am honest to myself, and keep a smaller deficit of around 500 or less. |
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