I've been at the same weight for about 3 weeks now and I'm looking for ways to tweak my routine. My first goal was to drop from 215 to 187 and hopefully not lose much muscle. I've been at 203.5 19.5% body fat for about 3 weeks . I weigh myself each morning just after going to the bathroom. I've already added cardio (from 3 days a week to 5 or 6 times a week, aerobic for 45 minutes to 1 hour). I'm currently trying to hit 2000 cals per day. Should I drop some calories(say 200 or so)? Also, to calculate your calories you need a day is it 10x your body weight or 10x your lean mass? I also plan on starting to plan my meals the day before instead of tracking them through out the day to avoid having to eat carbs lateish at night to hit my 2000 cals per day. Any suggestions would be appreciated, I'm starting to get frustrated.

Thanks

I've been at the same weight for about 3 weeks now and I'm looking for ways to tweak my routine. My first goal was to drop from 215 to 187 and hopefully not lose much muscle. I've been at 203.5 19.5% body fat for about 3 weeks . I weigh myself each morning just after going to the bathroom. I've already added cardio (from 3 days a week to 5 or 6 times a week, aerobic for 45 minutes to 1 hour). I'm currently trying to hit 2000 cals per day. Should I drop some calories(say 200 or so)? Also, to calculate your calories you need a day is it 10x your body weight or 10x your lean mass? I also plan on starting to plan my meals the day before instead of tracking them through out the day to avoid having to eat carbs lateish at night to hit my 2000 cals per day. Any suggestions would be appreciated, I'm starting to get frustrated.

Thanks


http://forums.johnstonefitness.com/showthread.php?t=1828

Read up.
The key though is to switch your routine up a bit.

I've already added cardio (from 3 days a week to 5 or 6 times a week, aerobic for 45 minutes to 1 hour) How long have you been doing aerobic? What kind of effort are you putting out? Maybe it's time for HIIT ('http://www.musclemedia.com/training/hiit.asp')!

If that doesn't break through the wall I'm not sure what will :confused:

How long have you been doing aerobic? What kind of effort are you putting out? Maybe it's time for HIIT ('http://www.musclemedia.com/training/hiit.asp')!

If that doesn't break through the wall I'm not sure what will :confused:

I've been exclusively aerobic (between 70% & 80% of my max heart rate) for 2 weeks. I do my cardio in the morning and tried HIIT a few times but had problems getting my heart rate to 90% so I decided to do aerobic for awhile to build my endurance a bit. I'll give HIIT a shot again this weekend. On the weekends I usually get to sleep in making HIIT easier (not so groggy). On weekdays I'm doing my cardio at 4:30 am so I'm kinda sluggish.