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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Flat Stomach ASAP Plateau
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FiremanBob

I have been strictly following the Flat Stomach ASAP protocol since July 1. In the first two weeks I dropped 11 lbs from 199 to 188. Since then, I have not lost a single pound and my waist measurement has not changed. I am extremely disappointed and frustrated.

I'm 55, 5'10". I work out on machines and free weights at the local gym, Mondays and Fridays and have made good progress in resistance. I'm drinking 144 ounces of cold water every day. I'm measuring all my food so I know that my calories per day have been 1100-1400.

The only thing I can figure is that we are having an unusually hot summer, and perhaps the heat is slowing my metabolism. But I am no less active than normal.

What do the experts here advise?
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NewYorker

New York, USA

I'm not an expert, but may I ask what is your waist measurement? Are you sure it is accurate? do you take measurements/weigh yourself at the same time each day? What exercises do you perform? Do you walk? How do you feel in general?

5"10 188 pounds might be a good weight if you have big bones and are muscular.

I am 6"0 with small bones and average musculature and anything under 185 when I am lifting is tough to achieve. My body fat level doesn't want to get that low.

Yes plateaus are frustrating.

My first bit of advice, do not go below 1200 calories. You are definitely not eating too many calories.

The HIT protocol works for most, but you may require a different tactic.
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southbeach

Your eating too much.

I have always found it extremely hard to lose fat weight while eating boxed processed food. Eventually I had to say if it comes in a box or package, don't eat it. If I can't recognize it, if I can't IDENTIFY it (like a tomato for example) I can't eat it.

Processed boxed packaged food is deceptively high in calories. Whatsmore they are probably lying on the package!

A tomato can't lie. It is what it is. :)
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Brian Johnston

Ontario, CAN

Eat less and move more!

LOL... a skit from Mad TV, I believe.

In any case, cold weather preserves fat to insulate and protect the organs. I could be wrong, but I don't think hot weather causes one to retain fat.
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Hitit

southbeach wrote:
Your eating too much.

I have always found it extremely hard to lose fat weight while eating boxed processed food. Eventually I had to say if it comes in a box or package, don't eat it. If I can't recognize it, if I can't IDENTIFY it (like a tomato for example) I can't eat it.

Processed boxed packaged food is deceptively high in calories. Whatsmore they are probably lying on the package!

A tomato can't lie. It is what it is. :)


How do you know he is eating processed boxed food?

You give advise based on neg. jumped assumptions all too often.
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southbeach

Hitit wrote:
southbeach wrote:
Your eating too much.

I have always found it extremely hard to lose fat weight while eating boxed processed food. Eventually I had to say if it comes in a box or package, don't eat it. If I can't recognize it, if I can't IDENTIFY it (like a tomato for example) I can't eat it.

Processed boxed packaged food is deceptively high in calories. Whatsmore they are probably lying on the package!

A tomato can't lie. It is what it is. :)

How do you know he is eating processed boxed food?

You give advise based on neg. jumped assumptions all too often.


Because no one eating a VEGETABLE has a problem losing weight.

Only you idiots that muck it up with your meat-centric protein-laden meals and "protein" bars and shakes in between.
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FiremanBob

That's ok. I have for years ignored all of Southbeach's posts anyway.

I started at a (disgusting and humiliating) 37-inch waist and am now just under 35 inches. I am on a carb-restricted diet, eating only meat, eggs, nuts and leafy vegetables. Everything is prepared by me from fresh ingredients, no processed foods at all. Everything is weighed and calories counted, so I know I'm not eating too much. I drink only water.

As I wrote above, I am making a little progress at nearly every session on all of my exercises in the gym.

I thought of the heat slowing my system down after reading Gary Taubes's book. Even with the AC on it's 77 in my office during the day. I can say that the low-carb diet really helps me maintain my energy level through the day.

I'm going to try two things: more volume at each gym session, but maintaining the twice weekly schedule as I don't recover so fast any more; and an hour of something daily, whether on the bicycle or a stair machine. My local gym does not have a rowing machine which is unfortunate as that is a favorite of mine.

I am also thinking of buying an ice-pack wrap for my neck and upper back to wear while in the office. After all, AFSASAP recommends being as cold as possible.

Other ideas would be most welcomed (except from southbeach).
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crazeeJZ

FiremanBob wrote:
I have been strictly following the Flat Stomach ASAP protocol since July 1. In the first two weeks I dropped 11 lbs from 199 to 188. Since then, I have not lost a single pound and my waist measurement has not changed. I am extremely disappointed and frustrated.

I'm 55, 5'10". I work out on machines and free weights at the local gym, Mondays and Fridays and have made good progress in resistance. I'm drinking 144 ounces of cold water every day. I'm measuring all my food so I know that my calories per day have been 1100-1400.

The only thing I can figure is that we are having an unusually hot summer, and perhaps the heat is slowing my metabolism. But I am no less active than normal.

What do the experts here advise?


Are you getting adequate sleep? If not, that can be a reason. If sleep isn't the case, then your body has probably adapted to low calories. Have a high carb day or 2, keeping fat low. You're going to regain a few pounds from glycogen storage, but it will take your body out of conservation/survival mode, and your diet will start working again. Think of the high carb cheat day(s) as similar to rest days when you've reached a training sticking and how they're necessary to make your training work again.
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theHITman

FiremanBob wrote:
That's ok. I have for years ignored all of Southbeach's posts anyway.

I started at a (disgusting and humiliating) 37-inch waist and am now just under 35 inches. I am on a carb-restricted diet, eating only meat, eggs, nuts and leafy vegetables. Everything is prepared by me from fresh ingredients, no processed foods at all. Everything is weighed and calories counted, so I know I'm not eating too much. I drink only water.


That could be your problem there. The ASAP plan isn't carb restricted. Quite the opposite. It's carb rich.

The plan calls for 60% carbs, 20% protein, and 20% fat. In a recent post following the X-Force study, Dr Darden listed the carb rich eating plan in his top 3 reasons for success.

Give that a try for 6 weeks (in fact I'd go a step further and literally follow the meal plans as written, not just the nutritional recommendations) and then re-assess.
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st3

FiremanBob wrote:
That's ok. I have for years ignored all of Southbeach's posts anyway.

I started at a (disgusting and humiliating) 37-inch waist and am now just under 35 inches. I am on a carb-restricted diet, eating only meat, eggs, nuts and leafy vegetables. Everything is prepared by me from fresh ingredients, no processed foods at all. Everything is weighed and calories counted, so I know I'm not eating too much. I drink only water.

As I wrote above, I am making a little progress at nearly every session on all of my exercises in the gym.

I thought of the heat slowing my system down after reading Gary Taubes's book. Even with the AC on it's 77 in my office during the day. I can say that the low-carb diet really helps me maintain my energy level through the day.

I'm going to try two things: more volume at each gym session, but maintaining the twice weekly schedule as I don't recover so fast any more; and an hour of something daily, whether on the bicycle or a stair machine. My local gym does not have a rowing machine which is unfortunate as that is a favorite of mine.

I am also thinking of buying an ice-pack wrap for my neck and upper back to wear while in the office. After all, AFSASAP recommends being as cold as possible.

Other ideas would be most welcomed (except from southbeach).


Fireman bob,
Here's my thoughts:
If you like the low carb approach jut make sure your not letting extra calories sneak in.

For example nuts are high in calories and easy to get a few extra in here and there.

If I remember correctly from reading Taubes he says calories don't matter but I disagree..not saying you're overeating calories but it could be happening...

If you continue to struggle start changing the macronutrient protocol.

go with more carbs but still restrcit calories.

2 eggs/toast/skim milk for meal 1

lean lunchmeat sandwich for meal 2

apple for snack 1

healthy choice dinner or chicken rice and veggies foe meal 3

apple for late night snack

make sure calories are under 1500.

Never ever fails for my clients.

Just my quick 2 cents

Steve
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Turpin


I was always an advocate of the higher carb approach until last year when I switched to high fat/low carb eating with a higher carb weekend ( metabolic diet ) and I found that it suited me very well , both in terms of body composition and digestion ( I used to suffer badly with acid reflux )

In regard to your plateau , as someone mentioned it could be that you are slowing your metabolic rate by being over restrictive on calories. Try slotting in a high carb/calorie day and see what happens.

T.
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FiremanBob

Tuesday, 8/14, was the six-week mark in my plan. I weighed 184.2 lbs, a decrease of 15.2 lbs. I was not able to take body-fat measurements.

I think that the oppressive heat this summer has constrained my normal level of activity and suppressed my normal metabolism, and the reduced daily calorie burn limited my fat loss.

I am not happy with this result. I plan to continue the program for at least two more weeks. I'll maintain my daily calories at 1300 or less, primarily from meat and eggs with restricted carbs. I will also change my workouts to higher volume with more sets, maintaining the 3-4 day recovery intervals, and now that it is cooler, add some running of 3 miles at least 3x/week. I continue to drink at least 144 oz. of ice water per day. We'll see if it makes any difference by August 31.
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JONKILCOYNE

Florida, USA

Hello my friend.

Increasing the Volume of high intensity exercise will only have a slight effect on fat loss and it's not worth it. In fact, you may regress.

Based on what you are noting here I suspect something else is at work here. If you truly are following the routine to the letter it does work with healthy individuals.

Have you ever had your testosterone levels checked? Your water intake is impressive, how is your sound sleep? Are you sleeping 8 hours a night and not waking up frequently. Do you have any undiagnosed conditions like sleep apnea or excessive snoring that is effecting your sleep? I think something much more simple than increasing activity or reducing calories is at work here. How is stress in your life? Excessive stress kills fat loss and increasing activity beyond reasonable activity only makes it worse.

If you really want to lose quickly try this but only for a short period to jump start things again:

Meal 1 3 Whole Omega eggs 1/2 grapefruit

Meal 2 6 oz. grilled chicken breast
steamed asparagus

Meal 3 6 oz. grilled chicken breast or one can of tuna
steamed asparagus
1/2 grapefruit or apple

Meal 4 Only on weight training days and only after your strength training workout performed Jones style 8-10 exercises 2 to 3 times weekly for one to two sets maximum per exercise. After your session have 16-20 ounces of nonfat chocolate milk. Do not question me just do it dammit.

Meal 5 Lean Steak on strength training days, Fish or Lean Turkey on rest days
salad greens
small baked or sweet potato or brown rice or 1/3 cup oatmeal or cream of rice. Lose the starch on non-training days.

Meal 6 1 hardboiled omega 3 egg
1/3 cup 2% cottage cheese
one teaspoon natural peanut butter.

Repeat this for 4 weeks and see what happens.

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entsminger

Virginia, USA

southbeach wrote:
Hitit wrote:
southbeach wrote:
Your eating too much.

I have always found it extremely hard to lose fat weight while eating boxed processed food. Eventually I had to say if it comes in a box or package, don't eat it. If I can't recognize it, if I can't IDENTIFY it (like a tomato for example) I can't eat it.

Processed boxed packaged food is deceptively high in calories. Whatsmore they are probably lying on the package!

A tomato can't lie. It is what it is. :)

How do you know he is eating processed boxed food?

You give advise based on neg. jumped assumptions all too often.

Because no one eating a VEGETABLE has a problem losing weight.

Only you idiots that muck it up with your meat-centric protein-laden meals and "protein" bars and shakes in between.


Because no one eating a VEGETABLE has a problem losing weight.

==Scott==
True but they do usually have problems gaining weight and or muscle if they are not extremely careful about the veggie combinations they do eat.
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southbeach

entsminger wrote:
southbeach wrote:
Hitit wrote:
southbeach wrote:
Your eating too much.

I have always found it extremely hard to lose fat weight while eating boxed processed food. Eventually I had to say if it comes in a box or package, don't eat it. If I can't recognize it, if I can't IDENTIFY it (like a tomato for example) I can't eat it.

Processed boxed packaged food is deceptively high in calories. Whatsmore they are probably lying on the package!

A tomato can't lie. It is what it is. :)

How do you know he is eating processed boxed food?

You give advise based on neg. jumped assumptions all too often.

Because no one eating a VEGETABLE has a problem losing weight.

Only you idiots that muck it up with your meat-centric protein-laden meals and "protein" bars and shakes in between.

Because no one eating a VEGETABLE has a problem losing weight.

==Scott==
True but they do usually have problems gaining weight and or muscle if they are not extremely careful about the veggie combinations they do eat.


Who would eat just carrots for example?
I eat a variety of various vegetables, steamed and raw, limit oil dressings on salads. Sprinkle on a few nuts (just a few they are calorie denses)I Eat a lot of BEAN soups. Legumes are a great low fat nutrient dense source of protein.

I don't especially worry about the myth of "food combining" to make a complete protein..ALL plants are complete. A tomato for example is about 12-15% protein!
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theHITman

FiremanBob wrote:
Tuesday, 8/14, was the six-week mark in my plan. I weighed 184.2 lbs, a decrease of 15.2 lbs. I was not able to take body-fat measurements.

I think that the oppressive heat this summer has constrained my normal level of activity and suppressed my normal metabolism, and the reduced daily calorie burn limited my fat loss.

I am not happy with this result. I plan to continue the program for at least two more weeks. I'll maintain my daily calories at 1300 or less, primarily from meat and eggs with restricted carbs. I will also change my workouts to higher volume with more sets, maintaining the 3-4 day recovery intervals, and now that it is cooler, add some running of 3 miles at least 3x/week. I continue to drink at least 144 oz. of ice water per day. We'll see if it makes any difference by August 31.


It could also be your carb intake. The plan calls for a carb rich diet, not a carb restricted one.

The ASAP plan is also a 3-day per week plan, so has 1-2 day recovery intervals, not 3-4 days. Maybe that's something you could also adjust to get back onto the plan.

Also, are you following the walking schedule that accompanies the strength training?

And how is your sleep?

Instead of changing course more so that you're even further away from the ASAP plan, it's worth considering following it as written until August 31st instead, and then re-assess your results.

One other thing to consider though is the average weight loss for men on the ASAP programme was 19.1 lbs, so if you've lost 15.2 lbs of bodyweight, despite making all of those changes (whether they're good or bad, as we've no real way to tell), you've actually done exceptionally well and certainly shouldn't be unhappy.
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