View Full Version : More Cardio on plataeu??

09-04-2004, 07:29 AM
I started cutting and loosing fat for about 10 months ago.
Starting on 92 kilograms, I lost 11 kilograms in two months.
Then I stopped, nothing happend but I still continued to
eat and exercise as usual. I have been on that level for
about 8 months now. And the reason I haven`t loosed
any more fat is that my metabolism has slowed down.

My calorie need when I started out 10 months ago was 3000 kcal.
I reduced it to 2200 kcal and loosed alot of fat, almost no muscle.
But my body adapted to my diet and slowed down its metabolism.

My question now is, if I would like to loose about 5 kilograms more.
Can I just start doing cardio every day that burns about 500-600 kcal
and eat as I do? The there would be a calorie deficit again.
I am 18 years old, my diet follows all the "well-known" bodybuilder
tips, and I only eat complex carbohydrates and non-saturated fat.
I do weightliftning 3 days a week and after that I take fast carbs and
fast protein (whey).

My question is simply, can I just add cardio that burns 500-600
kcal a day and start loosing again? Or is it not that simple?

09-05-2004, 01:59 PM
yes, I say more cardio. Definitly not additional cuts to the caloric intake.

09-05-2004, 02:36 PM
this is a classic problem that so many people fall into and most mistakenly just lower caloeries even lower.
Its my opinion that the only way out of this is to elevate your calories up to maintenance levels around 3000-3300 for serveral weeks, then begin a new cut...
you can extend your weight loss period from 8-10 weeks to a longer period by doing carb cycling to boost your leptin and metabolism

09-08-2004, 02:47 PM
You can eat at maintenance calories for a few weeks and try the cut again fresh and full force like geoff suggested. This would probably be my first option if it were me, especially given the long time you've been cutting...

You can also try switching up your routine, as the body becomes efficient at doing exercises over a long period of time, it learns to expend less calories. Incorporate something new or maybe have alternating exercises on different days.