Karatetricker--

I think we're all interested in knowing whether the changes you've made have had any effect on your plateau. I have switched for the time being from HIIT to steady state cardio with some pick-ups in the middle if I feel the urge. I have also paid less attention to my macronutrient ratios and just kept the overall calories consumed under control. I'm not sure if this has done anything though. How have your changes worked for you?

Trinity

Well, unless my eyes deceive me, the "plateau" has been surpassed. Right now, whether you consider it good or bad, I weigh less than I have in 3-4 months. I think I am more defined than I have ever been in my life and I'm really starting to feel good about reaching my goal of 8% body fat for the first time ever. I will post stats and pics when I feel I've made the progress I am hoping for.

Other than tonight for Easter (which I caved in and had more cake than I should have) my routine has been EXTREMELY strict and I have been working my ass off like never before. But like I said, I think it has all been for the best. Only time will tell, it has only been about 2.5-3 weeks, so while I am happy so far, it must continue before I can truly say I achieved my goal.

EDIT: I know I have mentioned in several threads what I would be doing over the next 2 months. I began by saying I was losing HIIT, but I ended up incorporating it back in with 1 min 90% MHR and 2 min 70% MHR for 21-24 minutes (also a 5 min warm up and cool down is added), 2 times per week.

I also don't aim for a specific macronutrient breakdown each day, but I have increased my carbs & fat greatly while decreasing my protein. It usually comes to about 35/40/25 (P/C/F).

So, we shall see...

Cool! Well, I wish the best of luck to you and look forward to hearing/sseing your progress!

Well, I am doing a similar experiment as well. I have lost 7lbs in the first 2.5 weeks, by mainly eating under maintenance, but not really looking at the macros too much. I am baseing my weight loss on just trying to minimize my bad fats and eat good carbs. I have greatly reduced candy to basically nothing. I burn 3300cals a day and take in 1700 (once a week i up it to 2300) to result basically in a 1800cal deficit. I do not think I am losing much muscle as I see I can lift more weights and my muscles do seem slightly bigger and firmer.

I have also been doing semi-HIIT, cause of an injury I am not pushing hard all the time, but I once in a while do a hard 90% minute, I do this twice week for 35 minutes. I do stat. bike and swimming, and also play tennis for 2 hours some times. I also weight lift 3 times a week (tris-chest-shoulders, bis-back-abs, lower body-abs-and a little bit of the muscles of the 1st two days, an exercise for each group).

I would like it to be known that I am sacrficing muscle to meet my goal. How much will be determined at the end, but I am certain muscle is going away with the fat.

This is a sacrifice I am willing to make though because it seems like the only way to get down to 8% BF as nothing else has ever worked.

Just incase people are reading my current schedule and taking parts of it, realize you will not gain muscle, will be lucky to maintain it and will probably lose some.

That's good advice! I stop fretting about lean mass and focus on strength and body fat for those last few digits myself. Of course, I am a little care-free these days so I am not at the "final sprint" stage, but I am slowly but surely getting there. Thanks for the update!

Jeremy

Ahh you're back. I look forward to following your daily journal again. Helps keep me going! :tu:

I'd just like to add however that my cardiovascular abilities right now are the best they've been since I was on the wrestling team in 9th grade. (7 yrs ago)

I'm going overkill on the cardio, but I have never felt this good in years (endurance wise)!

Heh. My daily journal was non-existent over the weekend and for a good reason - rotten! LOL. I did have a killer workout. Well, back on the saddle, time to push forward, no?

Yes, cardio is good - I am slowly building my endurance back up as well!

Jeremy

KarateTricker:
Glad to see you're doing well. If I can accomplish 1/2 of what you're at, i'd be happy :o) I have heavily motified my diet and updated my cardio a bit, stealing ideas from people on this forum :o). I used to run Cross Country so I started doing more long distance runs. I've been doing between 3-5 miles on a normal day with about 2 or 3 days of long distance 10-12 mile runs (at least 35 miles a week). My endurance is pretty good, I can run 2 hours straight without any problems. I've also added a few days of Weight Lifting like suggested. So far since changing my routine, i've lost an additional 6 lbs and counting.. I'll keep you guys updated. I hope to see more definition in another 2 months or so, check out my pictures in the Media thread. Been taking bits and pieces from other people's diets on this forum. Feel free to critique. i'm looking to dramatically cut my BF%

Meal 1:Oatmeal with skim milk / or / 1/2 cottage cheese with a piece of wheat bread
Meal 2: Banana
Meal 3: Tuna fish on wheatbread (no Mayo) / or Turkey on Wheat bread
<Work out around this time> Protein shake
Meal 4: One serving of mixed nuts (unsalted) / or serving of preztels
Meal 5: Maybe an Apple or more cottage cheese.
Meal 6: Broiled Swordfish / or Salmon / or / Broiled chicken

Just want to thank all you guys for all the help and ideas.
-macado