Im a 47yr old female 5'6" recently lost 180lbs have 70 more lbs to go and I have been weight training 3days a week along with boxing 2 days a week for a year and a half and I havent lost any weight for 2 months now Im at a loss at what to do here so any suggestions would be much appreciated. Here is my meal plan

Meal 1
4 egg white omelet
1/2 grapefruit
1 piece of rye bread toast
coffee

Meal 2
Oatmeal
fruit
water

Meal 3
4oz Chicken/fish/turkey
1 cup of brown rice
salda with flaxseed oil and vinegar
diet green tea

Meal 4
Whey protein Drink
Chicken/fish/turkey
yams
water

Workout: weight training/boxing for 1hr

Post work out meal
Whey protein drink
4 oz Chicken/fish/turkey
yams

Whey protein before bed

Thanks

Ok, you need to change your diet around. Your metabolism has stalled out on you so the only way to get it popping again is to switch around your diet. Try this:

Meal 1
1 whole egg, 3 egg whites
1/2 cup Oatmeal (measured dry)
Coffee

Meal 2
1 scoop protein
4 Strawberries
1 tbsp Heavy Whipping Cream

Meal 3
6 oz. Chicken breast, Fish, Lean Beef
1 cup cooked Brown Rice
Salad with 1 tbsp Flax oil and Vinegar
brewed Green tea sweetened w/Stevia

Meal 4
Same as meal 2

Meal 5 (post-w/out)
6 oz. Lean Beef
6-8 oz. Sweet Potato, or, 1 cup cooked brown rice

Meal 6 (befor bed)
4 oz. Chicken, Fish, Lean Beef
2 cups green veggies, or salad
1 tbsp Olive Oil and Vinegar dressing

Every 6th day, replace Meal 6 with a cheat meal of some sort. Don't go overboard, but just enough to re-energize yourself.

You may need to go heavier on your lifts, increase your volume, or increase your frequency. Post your Weight workout.

Thank you so much for your advice I will definately give this a try

I upped the weight last week and basically this is my routine

Monday - upper body 4 sets of 15-20 reps

Wednesday - lower body 4 sets of 20-25 reps

Friday - upper and lower body 4 sets of 15-20 reps.

Carol, it is no wonder your progress has stalled!!! You are NOT lifting with nearly enough volume at all!?? 4 sets in total for upper body and lower body? What exactly does that comprise of?

If it is what I think it is and you are only doing 1 set of 4 different exercises, it is TIME FOR A CHANGE OF ATTACK! You should be working 4-5 different exercises split with 3-4 sets EACH for 10-15 reps. That should comprise your upper body workout and lower body workout each! Stick with compound lifts, stay away from machines for now.

With your current workload, you are depending on Cardio/Boxing to lose weight. THIS IS WRONG. You SHOULD BE concerned with losing FAT weight and perserving MUSCLE. Increase your volume and build some lean tissue. You want to burn as much fat as possible? ONLY MUSCLE CAN DO THAT! Cardio is only good for the duration of that exercise period, where as, weight lifting stokes that metabolsim to use FAT as FUEL for the next 36 hours after w/out! Weigh the difference there? 1-2 hours of cardio to burn calories (both from muscle and fat) VS. 36 hours or more to burn FAT calories while building lean tissue???? NO BRAINER.

If you want the best chance at dropping more fat then this is a must Carol. Ask if you need help putting together a more solid weight workout.

I think I need to be a little more clearer on what Im doing. Upper body I start off with what I call touchdowns I take a 20lb medicine ball over my head and do a squat to get my heart rate up I do 25 of these then I move on to chest, shoulders, tris, biceps, bent over rows, 15 to 25 reps and then I start over and repeat the series 3 more times.

If you can give me a more solid weight workout I would really appreciate that as you can tell Im a novice at this kind of learning as I go.

Thank you so much

What about supplements? What are you taking?

Im just started taking venom and I also take glutamine after my workout

quote:

Originally posted by Carol:
I think I need to be a little more clearer on what Im doing. Upper body I start off with what I call touchdowns I take a 20lb medicine ball over my head and do a squat to get my heart rate up I do 25 of these then I move on to chest, shoulders, tris, biceps, bent over rows, 15 to 25 reps and then I start over and repeat the series 3 more times.

If you can give me a more solid weight workout I would really appreciate that as you can tell Im a novice at this kind of learning as I go.

Thank you so much

OK, so you are doing a circuit type of training technique. That is not bad considering your goals. The idea of a circuit is to incorporate anaerobic and aerobic activity synergystically. That is ok, but you can do better since you are already doing quite a bit of cardiovascular stuff with boxing and such. For lifting you will include more of a rest time between sets. Try this and rotate it in a 2 days on 1 off fashion:

Day 1 (upper Body)
Incine Dumbell Presses 3 sets - 15, 12, 10 reps
Bent Over Rows 3 sets - (same as above)
Pull Ups,or, Pull Downs 3 sets - Same as above
Flat Dumbell Presses 3 sets - btwn 8-10 reps
Biceps Curl 2 sets - 8-10 reps
Tricep Skull Crushers 2 sets- 8-10 reps

Day 2 (lower Body)
Squats: 4 sets - 20, 15, 12, 10 reps
Stiff-Leg Deadlifts: 3 Sets - 12, 10, 8 reps
Lunges: 3 sets - Same as above
Leg Extensions: 3 sets - Failure
Leg Curls: 3 sets - Failure

Now you are not doing these like you would do your circuit. You have to rest 2-3 mins between every set. It makes for a longer workout, but completely worth the benefit.

You don't have to do it this way, but comparitively it is much more solid. Do your cardio AFTER! Never before!! Like I said before, 2 on 1 off for the weights, but you can do cardio everyday if you wish!

Wow!! I never thought of that (obviously..lol) now you got me excited I cant wait to get to the gym to try this YOUR THE BEST!!! Thank you Thank you Thank you..

Good luck Carol! Any more questions, just ask. These boards are the best on the internet to get REAL information and top notch help.