How To Adjust After Fat Loss Stall
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- čas přidán 27. 03. 2018
- How to adjust your nutrition and cardio during a fat loss phase when you stall. The adjustments to macro's and cardio don't always need to be huge changes. There are thresholds to which require smaller changes.
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You're always providing great information, Paul. No BS, just straight facts based on evidence and results. We really appreciate your content!
Having a treadmill at home is a game changer!!
haven't used it yet but excited to have it.
I have a treadmill at home, but I never use it. I religiously go to the gym and do my fasted cardio there in the morning? Is that pretty nonsensical if I hate getting up and going to the gym early if I have a treadmill at home? I like to change it up and use the elliptical and stairmaster since my treadmill only has an incline of 10. Opinions anybody???
I wish I had one because it’s hard to do cardio when it’s cold outside and I usually walk
Your the best coach! You don’t understand the level of insanity that your videos have reeled me back from.
I was doing the worst things to break a plateau 210lbs stalled at 175. Didn’t eat and did cardio until I collapsed. No one believed me bc I was overweight
I did a 30 week Reverse Diet spent that time learning how to lift cut the cardio and lost 10lbs and dropped body fat. Increased my cals from 1000 to 2400 ended my reverse at 161.
I started a very slow cut and I made it to 158 on 2000 cals a day.
It’s insane what some education can do. I look different it’s crazy I don’t look like I lost weight I actually built muscle and changed my composition.
You are out here changing lives 🙌🏾 There’s no magic pill just hard work and sweat. Thank you 🙏🏾
Hey Paul!! You’re seriously so kind as a coach and as a person who just wants to make the world a better place! There’s so many people out there who wouldn’t give up their “secrets” and you freely give! Keep doing you!!
This helped me so much! I’ve been looking for legitimate information on this topic with no real luck, until now! Thank you
I’m on a binge with your content right now while doing my hair.
Feeling very fortunate, your message is on point!
I can never get calories right, overdo cardio, and am constantly fatigued. I guess this starts with brutal honesty.
I think we all push too hard at times
On a side note along with my question: You're definitely one of my favorite fitness people on CZcams. Such a big part in my fitness, thank you!
wow man thanks!
Paul Revelia no problem at all! I appreciate all the great value and how you interact with everyone is way better than many in the industry.
💜 this! It's great to know the reason behind the seemingly tiniest details (i.e. dropping or adding 1 interval of HIIT or dropping or adding grams of carbs or fat). I can appreciate "the process" more, knowing these kind of strategies my coach has. Thanks for the info! Much appreciated!!
You are welcome.
Hey Paul. I've been watching your videos for about a year now and I love them. They are super educational and I love watching them during my cardio sessions. I've been dieting for 8 weeks so far. I have stayed the same weight (138-139) I started my macros at 200/45/140 (carbs/fat/protein) and did 2 sessions of 300 cal of cardio. Week 2 macros 175/50/150 and did 3 sessions of 300 cal cardio. Week 3 macros 150/45/140 and did 4 sessions of 300 cal cardio. Week 4 150/45/140 and did 4 sessions of 400 cal cardio. Week 5 macros 150/45/140 and 5 sessions of 400 cal. Week 6 macros 125/40/140 and 5 sessions of 400 cal. Week 7 macros 125/40/140 and 5 sessions of 400, I did have a slip slip up this week on my refeed day (200/40/140) and went over and I also went over the last day of the week. Weight went up but went back down during week 8. Week 8 macros 125/40/140 and 5 sessions of 400, no refeed cause I slipped up the previous. All in all weight has stayed relatively the same but I've been trying really hard.
I love your videos, coach! Always very helpful. I have 11.5 weeks left of cutting for my wedding & I will definitely be using these tips!!
Thanks Brooke happy to hear that!
I find that having digestion issues coupled with getting sick works great!
The flu diet....
Brilliant! Always good to hear your strategies and clarifying your possibles choices!
Glad you like this Lucia.
Hey Paul, I firstly would like to thank you for all of your videos and how informative they are..
Now, as you asked..
I am 6' 4'' and currently weigh about 266lbs after losing from 310lbs. I am stalled around this area of 266lbs.
I am in college and stress is killing my mental game! I am currently doing little cardio with resistance and weight training, but I have been struggling to find my joy in the gym. However, I am super inspired the most motivated I have ever been in my life to get my fat off. I am currently 27% bodyfat, according to my analyzer.. but I have stalled out around this percentage and at around 266 lbs.
I posted a video about myself on my channel if you care to watch it.
It's just me talking about my weightloss, and truly just wanting to inspire others.
It's a recent video of myself, just recorded it about 2 weeks ago now and you can see my body for what it is.
Thanks, Coach.
Perfect, thanks Coach Paul!
This question was on my mind thank you for answering 👏🏻☺️
Great content! Answered my questions! Thank you!
Love these videos coach! Really helps a lot pushing through these cardio sessions while also learning a ton!
Cardio with coach lol!
Great feedback! Appreciate the knowledge you share daily!
Glad you enjoyed it Robert!
Hey I sent you this question as well thanks, i am just and average gym goer and I did exactly same thing last week and yes results started to come
Thank you for all of your videos and great info. I am currently doing 5 days weight training and one day HIIT plus additional 25 minute cardio a day on a stair master. I eat about 1900 cal a day and my weight is not budging. It so discouraging. Never happened to me before.
Killing these informative videos! 👌🙌🏼
Interesting history. CZcams’s mysterious algorithms recommended this video on my feed just now. After watching your more recent videos where your treadmill plays a big part in your routine, it’s fascinating to see where it all began, and how you didn’t know yet where it would lead to 🙂
For sure, always evolving!
I needed this!!!
thanks paul. great stuff.
I want to be like you when I grow up. 😅😅You the best
Well that's awesome to hear thanks!
My problem is: I go all out right from the start, "stall-out" and then eat my way into shape. It worked a lot better when I was younger, but it still has some benefit today. I think they like calling it "reverse-dieting' ... it's not... it's just being SO DAMN HUNGRY that you know you have to feed yourself before you either get sick, lose a ton of muscle , get some extreme insomnia, or all of the aforementioned. I'm doing small bumps now. Thank you swimming pool!
Hi! I'm new here, just subscribed after binge watching lots of your videos
...love Laurin C!
She’s awesome
Hey Coach! You’ll get my update in the am!
Thank You Coach 🙏
You and Natalia Matthew's are my guru
Love it!!
Your videos are sooo helpful! #knowledgegains haha this was a great topic 👍🏼
Thanks
Electrolytes are very underrated and so essential for driving glycogen into the muscles.
You have a lot of NEAT going on in this video! Ha, Great vid.
Hey Coach Paul. I have been cutting for about 3 months. I have come down from 17.5% body fat at 159.4 lbs to 14.3% body fat at 146.8 lbs. I would like to get to between 10-12% and then go straight into a slow, lean bulk. Weight has stalled for about 2-3 weeks now. I am on push/legs/pull 5 days a week with HIIT cardio on push and leg days, so 4 times per week for 25-30 minutes. I do Jumping rope, high knees, jumping jacks, push up with kick variations, boxing and some medicine ball ab exercises in a circuit or tabata type form. I am consuming an average of about 2000-2300 calorie per day in 3 large meals. Breakfast is 3 scrambled eggs with cheese and tomatoes and a protein shake with one banana, half cup of oats, 10-15 almonds, spinach, kale and peanut butter. Lunch is either chicken or fish with broccoli, kale, spinach and sweet potatoe or brown rice and dinner is basically the same. I snack on pistachios sometimes or if I am very hungry I will make another shake but I do not snack every day this way. Only once or twice a week. I would like to drop my calories by 2-300 but I am worried about recovery. I am finding my workouts very intense.
P.S I have a skinny fat problem where every time I try to put on mass my body stores fat and muscle gain is extremely slow. That is why I am trying to get lean first this time around.
Love your videos Paul! So I’m 44, been lifting and progressively eating healthier over the past 15 months. I’ve dropped from 213 down to 173 at lowest but for past 6 months I’ve stayed between 173-180 basically. I’ve actually cut cardio drastically from what it was at beginning and increased weight training. I track my macros and calories have been around 1800 daily for a while now. I think the culprit behind my not being able to push the weight and fat loss further (I’m probably 20% bf) is that I’ve been taking 1 day a week for my free days. The obvious answer is probably not go so overboard as I’ve probably averaged between 4000-7000 calories on those days lol. So what would you have me try so that I can push my bodyfat to below 10% once and for all?? By the way I’ve done all of this with a torn labrum so that makes lifting extra fun lol. Love ya Paul you’re the man!
Hey @Spaceboy74 so when you posted this comment I’m at the actual age you were then and I have questions about what you did to get to that goal weight of 170 that I actually have. I started at 213 too and would love to get down to 170 and wanted to know what you across did to get down to that and since this video did you get down further and if Paul gave you any insight in what to do?
I have been dieting since December essentially. Slowly transitioned myself into “prep mode”. I have hit a wall with weight loss. Sitting at 129-131 consistently for the last 5 weeks. Calories have dropped significantly around 1100 and cardio is 7 days a week 54 mins. Sprints for 30 and walking the rest. I work 3-4 shifts a week 12 hour shifts and I just can’t get out of this plateau. Also, to add to the stress I am 9 days out. To step on stage at this weight a little over 5’4 in bikini is stressing me out even more. I’m not even sure if this could be worked with at this point. Lol haven’t hit this big of a plateau before. But would still love your input
Hey brother I really like your content and I have some questions about dieting for you first how you deal with your diet when you are traveling and second how you think about zero carb day and how will you adjust the micro
Hey coach ,respect your work..incredible! I just want to ask a question..should I train to failure on contest prep I mean 18 weeks out
Yes!!! I got a treadmill in my garage for that exact reason. Why drive to gym when I can save time and have it in my house.
I really feel like it’s going to help me out during this process
Hey Paul! Great content!! Question, every time I do a contest prep, there's always a point when it gets so difficult to sleep, usually around the last 3-4 weeks before the show and when this happens, my fat loss progress stops. I thought that if I tire myself with weight training and cardio I'll feel sleepy but it's the opposite. Maximum sleep is 2-3 hours everyday. I just feel very very tired and out of focus but not sleepy at all. Cheers!!
Stuck at 255 lbs. after losing 5 lbs. goal weight is 220 and then reassess. Macros are usually around 50%f 30%P 20%C 2200-2400 calorie per day avg. 400-500 calories burned using Apple Watch and chest strap. 4 days per week. Combo of cardio run walk and or resistance training and walking
Hi I love your videos, I sometimes struggle with the thought of I always need to be burning calories or doing something, im currently doing 3-4 20min cardio sessions per week but I struggle with rest days I always have an urge to do something because I feel like I need to! What's your thoughts on it is it okay to have a rest day where you spend majority of the day chilling out or do you need to do some sort of low intensity walks or something?
Hey Paul. Thank you for more practical and actionable information regarding prep. In your experience as a coach, have you had many clients with a fairly adaptive metabolism? I know that at some point, we all adapt. However, I've noticed that I adjust fairly quickly to caloric changes (both increases and decreases). In this case, should I expect lots of needed drops and basically to be in a "grind" the whole rest of prep?
Yes lots of them
Hey coach. Fantastic video. Thanks for the great information. I’m 5’10” 204 lbs Approx 18% bf, I do a push/pull split 3-4 times a week and 3 x 30 minutes of LISS. I started at 2400 Cals and have dropped down to 2200 cals with no weight loss. Macros are p220/c195/f60. I’m stuck and need some guidance
loving your vids. question. I am maintaining at 57.5kg on 2100 cals (5ft2 female) 4 weight training sessions per week. vilume and intensity quite high as my recover is good this last 6 weeks. no cardio for over 6 months although I do around 12k steps on average per day. I want to maintain weight near within 1 to 2 kilos & try & up cals so when I cut I can cut on hi cals. do u recommend upping training days as cals go up. then when I attempt a cut, adding in cardio then or add in cardio now whilst upping cals to match energy balance?
I’m down 25lbs since January 1 and have hit a stall. I’m currently doing the ketogenic diet. I do a lot of intermittent fasting and a maybe one or two 24hr fast throughout the week. On days I do IF I eat around 1300 cals and on days that I fast for 24hr, eating around 700 cals and one meal per day. I work out on average 5 days per week. Jog for 30mins, elliptical for 15mins and 20mins of strength training. My goal is to lose 25 more pounds.
You are amazing explaining this but I still find this hard to do and achieve. Maybe at this point I need a coach instead of a nutritionist
Hi coach ive been enjoying your information and its a great eye opener. Currently im not working so i have alot of free time. Im 29 year old male 229lbs and im trying to get down to my old 200lbs. Ive been using my fitness pal which recommended i eat 1880 calories to loos weight and i have been doing so for about 4 weeks. I am following p90x to have any kind of resistance training to help. But i am not doing cardio. I am loosing about 1-2lbs inconsistently. Have i brought my calories too low too fast? Should i incorporate cardio and bring up my nutrition? How many days of cardio are good to start with? 3 days?
Hey Paul! Loving the content and was great meeting you at the Crush it tour in Melbourne Australia. I am at 1700 calories per day and 2x 1 hour LISS cardio sessions per week. If I am stalling how should I adjust? Thanks again
I’d add another day of cardio
Alright sweet, I will add that into my routine! Thanks again for all the knowledge
I'm 5'8", 156 lbs for about 2.5 weeks now. Average calorie intake per day is 1940 and I walk about 4 miles, 5 days a week. I do the eliptical 30 min, 3 days a week. I workout 3 days a wk and do abs 6 days a wk. Thanks in advance.
Hows it goin Paul. My wife turned me on to ur videos in i love how informative they are. Ive been stuck at 230-35 lbs for a year....im 5' 10" work out 6 days a week weights and 1 hour of cardio sometimes fasted or post depending on my work schedule and average anywhere from 4 to 6 hours of sleep a night during the week. Ive tried all kinds of diets frm meal plans to counting macros but cnt seem to drop the weight. Im starting a keto diet tht i got frm a clinic next week as a last ditch effort. Its a 70/20/10 split. 207g fat 133g protien 66g carbs. I jst dnt knw how to adjust things for days i cnt make it into the gym..seems like al lot of fat to me...any thghts?....sry for the long comment
I currently have a coach and very happy with him, but I am curious on your opinion, too, if you don't mind! Steps averaging about 10k, gymming 4x per week, and my cals are 1245 on gym days, and 1125 rest days. My starting cals were 1450 and weight (and measurements) went up a month ago from 47.5kg to 48kg. We dropped it to 1245 and it's now down to 47.6kg.. I don't have much time in the day this week and we hit another plateau so I considered dropping cals to 1020 every day for a week and monitoring what happens. (Bumping them up a bit next week and bumping up training too.) I'm 4'10.5" in height. Waist 26".. my low maintenance cals makes things very difficult. I've been making some strength gains though! But I am struggling because I feel like I still have a lot to lose but so much is working against me!
He approaches sound just need to keep grinding the end is always the hardest part
Paul Revelia I wish it was just the end! I only started a month ago! Came into this whole thing gaining when cals are around 1400. I have quite a bit of bf still to lose (I think i am at 27%) which is my advantage, I guess! But looking forward to seeing how the body responds in the next 2 weeks and my coach is working very close with me and he has a similar outlook to you! Looking forward to your next videos! :) Have a great day!! Thanks for the reply!!
I’ve been doing 30-60 minutes of cardio daily after lifting. I’m 5’4 and 106. I would like to drop my body fat but stay at appropriately the same weight. What would you suggest? Thanks! New subscriber and love your channel
Hi Paul love the videos definitely will send you some questions on your IG. I am currently eating 150 carbs 150 protein and 55 fat, very sedentary job, but I weight train 5 days a week and typically do about 120-150 minutes of cardio total per week. I have been stuck at 160 lbs for about 5 weeks now and can’t seem to get below that. I’m 5’8” and have been weight training for years. Any suggestions to get the fat dropping again? Thanks!
Hey coach. Thanks for everything and all the in sites. I'm very grateful. I'm at 219 and can't get any lower. Yet, I see major changes in my physique. More definition everywhere. Its been weeks . I've changed things up , eating healthy, lifting 5 times a week. Very active job. I don't eat enough protein tho. Could that be contributing factor?
Eating healthy is the term I don’t like to use what are your calories.
Paul Revelia I eat baked or pan cooked chicken breast, broccoli, asparagus etc. Pretty clean I think. I use my fitness pal to track macros. I eat about 1800 cals a day. Mostly carbs tho I noticed. Its hard to eat a lot of protein. Sorry for being vague. How can I give more info and maybe considering getting coaching.? Thanks again. I already conder you as one of my coaches lol. KJ
Great video:) coach, what do you think if I eat in maintanence calories with a slightly caloric déficit a datos (150-200kcls) and at the end of the week I make a very agressive deficit, eating around (300-500kcls) Will I lose fat? I mean, making a weekly deficit number, instead of daily number? Thank you!! Greetings from Costa Rica.
Well You already Know mine Coach! LOL....
Yes I do!
I have been doing weight training 6 days and 20 min functional cardio 4 days a week eating 1600-1900 calories during the week and weight loss has really slowed down
My too brother same problem what would you do ?
Plz reply
?
I love all your videos! I am a 26 year old female and have been consistently dropping body fat for the last couple months, roughly keeping my calories between 1400-1600 per day. Training about 4-5 times per week (strength) and a few cardio sessions per week (3-4, 45-60 min sessions). A couple questions- am I over training? And can I bump up my calories since I’m training so much and be able to see results, that may be more sustainable long term? I’m trying to eat the same thing every day and not get into a bad mindset if I let myself eat one little bad thing every so often. If you want to email me that’s fine too! Let me know!
I appreciate your time!
Katy
Hey coach I’m at the 11 day countdown to my first competition in all honesty i still have a little more to loose and currently at 1600 calories 160p 135c 40f and 5x35min sessions of fasted a.m cardio with 5 workouts 2 strength based push and pull days and 3 Hypertrophy based days for push pull and legs. By strength I’m keeping the rep ranges at 4-6 with rep of about 2 reps and the Hypertrophy days rep ranges are between 8-12 but rest periods are at 1:30. Question being to get to the level of conditioning I’m going for I’m debating on adding 2 x a day of LISS/MISS cardio on my non lifting days.
I love your videos, Coach Paul! I’m just a general population person, full-time student, female, looking to lean out. I’ve been at 1600 -1550 cals and at a plateau for a month. I work out 6 days a week and I do a little HIIT or general cardio with every workout because I love it. I really don’t want to further decrease calories, so I was considering taking a couple weeks off as a diet break, then getting back on the 1600 cals. Is that a good plan? What would you recommend? :)
Depends what you mean by break, if you gain weight it may not help. This is likely your new maintenance.
Paul Revelia Thanks, Paul! That makes sense. I was considering upping my calories to maybe 1800 for like a week then continuing to diet, but I can definitely try to push a little further. I should specify that I think I’m trying to lose the last 5-7 lbs, so I expected it to be tough.
Hi Paul!!! I am in love with your youtube channel!!!! So my question to you is...me being on such a low calorie deficit for so long I know I need to reverse diet but not sure as to how many calories and such to start off with? I am 5'0 weight 112 I am 40 years old, used to be a figure gal but no more for me.It seems as though if I eat anymore than 1200 calories I am bloated as f*#k and I turn to mush real quick!!! I don't want to add anymore muscle I just want to trim some fat off but at a loss since I've been so low already. Can you help ??
I’ve screwed up my metabolism the last 14 years yo-yo dieting and now I want to develop a better relationship with food and get some long term results! I hit the gym 4-5 days a week with resistance training and just started cardio! I’ve been eating 1900 calories for the past few weeks! I’m a female 5”11 205lbs! The scale went up this week! Should I cut calories more?
Do you recommend doing cardio 6x a week 30 min a day just to start my morning or is it best to cut cardio completely so when i do decide to diet down i can adjust it easier? Thanks im currently trying to maintain my weight
Hey Paul I have a question. I have been training these 3 months 6 times per week, doing more cardio and lowering my calories. I want to loose fat. I have an online coach, but next month I will be on my own. I made very good progress without loosing strength, but I am tired of my "low calories" and of doing cardio 4 times per week. Since I want to keep loosing fat...Would it be a good idea to stop doing cardio, keep training 6 times P/wk and do a reverse diet for a month? After that month bring back (slowly) the cardio and reducing (slowly) calories again? Kind if to give me a mental break and to avoid messing my metabolism. Thanks
Hi Paul
I want to thank you for all your time and dedication to help us. I would love for you to give me an advice please. I’m 39 y/o 5’2 and I weight 160. I want to loose 30 pounds. I decided to hired a trainer bc I wasn’t able to loose anything on my own. He has me on a 1200 k diet p.50 C.25 F. 25. Training 3 times a week for 40 minutes including 30 minutes HIIT . I also walk 3 miles per day , doing this for 2 months all this without results and I feel horrible, no energy feeling sick all day. Please any advice? I appreciate your time and help.
Thanks
I'm currently at 87.1kg this morning (189cm), I'm 28. I'm fairly lean (I'd guess around 11-12%, arms are super lean, most fat is lower back, chest and abs. I'm currently at 2200kcal (Mon-Friday I stay at 2000kcal 70g fats/~180g protein - and I do 2 refeeds with 2700kcal on Sat/Sunday where I mainly increase carbs and lower fats to around 55-60g). I do hiit cardio 2 times a week. Now when I hear you talking about being on 1800kcal and doing so much cardio per week (ofc you just made this an example) but my question is if I want to aim for 8-9% bodyfat, do I eventually have to go that low on kcal? That seems so low, maybe I'm just clueless because I haven't been at 8-9% bodyfat before. I'd just like to know.
What do you think about adding a bit of sauna time if you have access to one?
Won’t benefit fat loss just makes you sweat
Is there a minimum of cardio you’d recommend? Like 4 30 min sessions/week? I’m most weight lifting a couple times a week and on calorie deficit as I neEd to loose 30-50 lbs but hit a plateau after 1 month
hey coach! i would like to have your thoughts on this. ive been hitting the gym since nov23 for 6days a week for weight training. i also have my cardio for 30mins every day (initially only walking and recently i can now jog)
starting weight is 110.4kg
current weight is 97.4 kg for two weeks now
tdee calculator says that i need 2,234 daily calories for me to lose weight
my daily calories since january is 1900 a day.
im at stall with my weight now. Do i need to refeed? or increase my cardio/decrease further my calorie intake?
Hey Coach! Ive gone from 228 and 24% body fat to 186 and 15.4% body fat (as of my weigh in today) 6'3 tall, 24 y/o, eating 2,000-2,100 a day in a 600 calorie deficit. I've luckily only had to do around 60 minutes cardio total per week. Lift 5x a week. Track nutrition perfectly. As I get to the 12, 11, 10% range do you find that you have to increase cardio? Thank you for all the help!!
yes you are not doing much cardio at all, calories still good so you have room to push both.
Paul Revelia okay awesome thank you!!
6’3 186? Doesn’t seem healthy
hey coach paul, i have been training for my first bikini comp. at the end of may, i feel like every 2 weeks i hit a plateau, i won't see any weight loss for 2 weeks then ill drop a pound or 2, then the same thing for the next 2 weeks. Its getting close and i feel like i won't be ready in time, any advice on how to beat that plateau? I am carb cycling right now, and i workout every morning for an hour half cardio half weights and resistance training
Coach, I am 6'2 203 lbs. I'm very active and have been trying to shred. My macros are 160-180 protein. 140-160 carb and 100 fat.
My caloric intake is around 2400 cals and I lost 2lbs in the last two days doing no cardio. Do I need to up my calories so I'm not burning muscle? I'm also around 19% body fat currently
I eat clean sources of food as well.
Hey Coach,
Idk if you’ll see this or not but it’s worth a shot.
In Jan. I was 205 pounds. Basically went full keto and got down to 190 by March. Then I switched to macros for this competition and my body had really recomped but the scale has not moved in about 3-4 weeks. I’m stuck between 182-184.
Current macros are: 2016 calories/156P/204c/64f.
I’ve been doing 250-300 calories of incline cardio twice a day for the past week and still the scale hasn’t moved.
Any suggestions on how to break thru this plateau?
Hallo couch , i wanna ask you ,im currently dieting its been 4 or 5 weeks i think i was 25 % body fat and know im currently around 15 to 14 % but i still having problems going down because i wanna be at the 10 % body fat , and also this last week I've been eating 2000 calories and managed to lose fat but is it been long enough, do you think i should lower my calorie intake couch?? , and one more think im doing high protein about 160 to 180 grams per day low carbs abround 50g and fata around 80 and lost weight this couple of days , because found out my body doesn't do so good with carbs not sure
.. thank you
Hey Paul, have a female 5 weeks out, on weighing 112lbs currently and on around 1180 calories average a week. 2 reseed days and 5 lower days. 5 x 1 hour cardio sessions and 5 weight sessions now. Has been a shorter prep since she had 3 weeks away in Vietnam before prep started. Would you drop calories lower as she is now stalling?
Like you spoke before having a genetically fixed set point in regards to body fat....If one was to not track macros/calories and put the cardio/resistance in and remain 15% body fat why would one bother counting? (unless obviously you want to compete or get sub 12% bf)
I’m currently doing resistance training 6 days per week. Is this too much or should I include cardio as well to continue w my fat loss??
Been dieting for around 5 weeks now, down 4lbs or so. Haven't really budged this week at all, at 1900 calories, with maybe 15mins of cardio twice a week. Should I start doing more cardio?
1,800 calories higher carbs than protein on a caloric deficit with 2-3 times a week of cardio and HIIT. My wright has stuck but still see definition I’m not sure whether to increase cardio time or more cardio session or even to drop my carbs? My carbs were increasing while still losing weighg
You can do both at the same time, generally what i do.
Hello coach Paul, first I wanna say that I love your videos, thank you so much for your help. I will appreciate so much if you can help me about diet. I’m a female 34 yr, high 5.5 , weight 131 lb. I’m a mom and I will compete this May 11th 2019 at the NGA gator classic in the bikini fitness category. I’m around 10 week prep. Last week I start carbs cycling, doing Monday high carbs 160 g, 160 pr and 38 fat (1600 kcal) Tuesday medium carb and I add more fat and low a little the calories, Wednesday and Thursday low carb 40 gr, 91gr fat and the rest proteins (1490 kcal). I’m still not loosing much weight :(. I’m doing cardio 7 day a week post workout around 30’ 40’. Please coach help meeeee!!!! After this competition I will contact you to be my coach, I live in Florida too, mount Dora. Thank you so much 🙏🏻 God continuo blessing you and your family
YAS FUCKING BRING IT!
Hey Paul!! I raised calories up to 1760cal and at at that for a few weeks. I would like to lose some fat I gained after a surgery and I was going to lower to 1540 cals now. I do fasted cardio 6-7days a week for 30-40 mins. Thoughts? I am 118ish lbs and want to lower fat. I was 108ish before surgery.
Hi coach!! Really need your help! I been stuck with gaining weight every time I increased calories! I am 5’1 129 pounds and I have been doing keto diet for almost 8 months and only eat 900-1200 calories a day! I go to the gym for almost hr for 4 times a week! I noticed I have gained weight and trying to get out of eating so low and losing about 10 pounds more! Any suggestions trying to see if I can change my diet but every time I feel like my body wants to gain instead of losing it?? Help me please!! I feel out of control and I am fearing to eat now!!
Doesn't add up.
Is there a scenario where you would only adjust macros and not calories? Curious of how would you determine that?
Good morning as per your video Willing to give a suggestion on tweaking regimen.
Endomorph here-Currently lost approx 9 %bf since October 2018, aiming for show August 3rd2019. Sitting at a stubborn 152lbs; several weeks fluctuations up and down can't push under 150lbs, yet.2 high carb(180g) and low carbs all other days( 50-60g) green veggies are not accounted for that day.
3×30min+2×20min HIIT
Any Feedback?
Video starts at 2:30 you're welcome
Thanks 🙏
I'm currently @1400 cals and 160 minutes of cardio a week and I've seemed to plateau @ 135lbs. Thoughts?
Have you reached to your goal ? Please tell me what you do.
I am stuck...!!
Fat loss slows down once I hit the 15% range....but eating already too low 1860 calories. Should I wait to see what happens in the following two weeks or reverse diet?
I am currently dropping calories by 50 along with increasing cardio another 5 minutes per session when I stall out. Do you think dropping by 50 calories per day is not significant enough?
Hi I'm the type of person that wants to put in the work. However if I tried 1 hour of cardio a day my legs wouldn't work on leg day and I would be too sore to be consistent with the cardio. I own a stationary bike and I'm starting to think more cardio is the answer but I've been there before and it's hard to be consistent when it's an hour of cardio a day.
yes the answer may be caloric reduction or perhaps a different cardio style.
Hi Paul! First of all I love you and your videos! So I've been working on achieving my dream body for the past maybe year and a half. I dropped 45lbs last year and have made some significant changes to my body through weight lifting. My problem area is my stomach that's where I gain all my weight. I feel stuck this year. I'm going to the gym constantly, 5 lifts 5-6 30 min cardio sessions. I'm eating clean whole foods and in taking about 1300- 1500 calories. It's weird because I feel leaner and I look leaner but the scale hasnt moved and I still have a belly. I'm actually pretty happy with the rest of my body it's just my stomach!!! I'm so frustrated and I almost feel like I'm never going to get rid of it. I try so hard and I keep pushing but maybe I'm just not doing something right. I don't know what do you think? I need your help! 😭
It’s going to require you get leaner there are several methods to use such as receipts varying cardio intensities diet brakes and just being more aggressive you may also be in need of a reverse
Paul Revelia ok thank you! I'm just gonna take all your information and try and piece it together until I start seeing fat loss again. Thank you for taking the time to answer me coach.
I'm stuck at 140lb with a loose fatty mid rift and placid legs/glutes. I eat clean. I do intermittent fasting 1x per week for 18-24 hour's. I workout weights 4x a week. I'm wanting to do a bikini contest in October
dont use instagram to much And this is an older video so it's a shot in the dark but here goes my question running off of this topic. If there's no response mayb I'll make an instagram just to ask. Sorry it's so long.
What kind of macro breakdown is fair for the added calories needed from additional cardio mostly during (kinda like between sessions) It's obvious to eat carbs but how much should protein or fat (macro ratio) be adjusted? Does it matter for cutting/bulking? Should it all come from carbs or fat?
Background story to help explain:
I ride bmx very often (almost daily) it involves 30 to 60 second bursts of moderate to high intensity followed by 2-3 minute rests repeated for periods of 6-12 hours.
(Actually 8am - 11pm weekends)
Being 165 pounds I make sure to eat at least 280g of protein a day.
It dosnt add up to me even with with a guess of total 2.5ish hours of good intensity cardio (after disregarding rests) but i eat a good 5-6k calories a day and maintain my weight fairly well and don't believe I have a thyroid issue. So the calories must be burnt during riding
I have to say I eat fairly clean, but have been consuming energy drinks and basically whatever I want during riding which greatly increases my calories. I'd like to cut out the energy drinks and crap food and drink only water, chocolate milk smoothies and real food.
So I wanna know if I should stick with a traditional 30-40-30 marco ratio for a ecto-mesomorph for all calories or if there is a better ratio for my energy purposes... plus I'm just wondering if there is actually a point in upping protein past 2g per pound of total mass or if there's even any any benifit at all in bulks, cuts or maitnence in eating more than my 280 per day.
I'm just not being specific about cutting vs bulking as I intend to do a cut from my 14% body fat to where I like it before trying to slowly work towards a lean 180 pounds.
Yes I know it will take years, don't wanna hear anyone's crap just looking for an awnser to something I can't find online to help me.
Female, 168#, 5'8" in a diet for 12 weeks, lost 18lb. Woohoo! But stalled now.. 1300 calories, 4 strength sessions (60min each) 2 MISS 45 min and 2 LISS 60 min for the week. Cannot do any more time in the gym, could cut calories but getting really hungry. Drop calories again or reverse?? I still have 25lb more to lose before May.
Hey there I am currently struggling with my weight and doesn’t go up doesn’t go down kind of stays the same I want to lose about 15 pounds of body fat 20 would be ideal. My macros are 154.4 protein 137.27 carbs 21.31 fat total calories are in 1354.11 I’m doing 240 minutes of cardio a week and weight train 60 minutes six days a week..
Do you have any suggestions how I can get my weight loss moving??
O.K... here's a question: "What's in the Gildan boxes?"
what would you say to a girl who is not at all underweight, has a good amount of body fat to lose and wants to lose it, but has irregular monthly cycles/loss of her cycle?
How bout doing a refeed day?