My turn for 'I am plateauing' panicky post :P
My last loss was April 19th and almost a month of plateauing now and no inch loss either (I gained inches during TOM but went back to last months measurements roughly). Stats: 5'8" female, 27, 145lbs. I usually get every month 2-3 week mini plateaus but this is really starting to annoy me.
I usually cal/deficit cycle in a 300-600 range with the odd maintenance or treat/cheat day. My weekly deficits range in -1lbs to just under a pound loss. I was eating in a 1300-1500 range but about a month ago I upped my workout days from 3 to 5 days a week and re-added strength training (after injury/illness break), also 2 and a bit weeks ago changed my cardio from cycling on a stationary to treadmill and started weight training (3 times a week) with a barbell full body workouts and lifting for progression and till fatigue (adding either reps, sets or weight from the last workout). I do 3-5 days of cardio (sometimes interval training some times not, fast walking (I hate running/jogging) on 15% incline 2.5-3.5 speed on the treadmill 30-40mins).
Just a few days ago since upping intensity, adding weights, and increasing workout days decided to up my cals to 1600-1800 range and I still manage 400-500 deficits daily, my rest days are now light activity (light walking days). As far as my calorie counting accuracy 'deficits' to 'lbs' lost since Jan 14th, I have minimal discrepancy, meaning my deficits very closely add up to weight loss on the scale.
Also about two weeks ago I have been able to eat better and cleaner more fruit, vegetables and less to no salty/processed foods. Most days I can have 5 (and very close to 6-7) green bars to 9 green bars analysis wise. Less maintenance/cheat days too.
My sodium is usually 500-1000, I drink 6-8 8oz glasses of water daily, I mostly eat: vegetables, fruit, nuts, grains, beans, eggs, dairy, fish and shellfish but can eat red meat and poultry just recently don't (I am sort of in a pescetarian household the past 2-3 weeks).
My goals weight wise are just as guideline subject to change (5-15lbs more I don't care about the actual #, all within healthy BMI too), I am more measurements and body fat % goal oriented. But ya, sort of last 10lbs thing.
TLDR: Ok, I upped my workouts from 3 to 5 days, changed up/increased my cardio and added weight training, I am eating cleaner and better, still have deficits for 0.5-1lbs loss weekly, no weight nor inch loss for almost a month, starting to get really annoyed. I don't care if I stop losing weight but I want to keep losing inches and improve body composition wise.
Tips, support, motivation, experience, I'll take anything ! :P ;)
Original Post by hollowness:
My last loss was April 19th and almost a month of plateauing now and no inch loss either (I gained inches during TOM but went back to last months measurements roughly). Stats: 5'8" female, 27, 145lbs. I usually get every month 2-3 week mini plateaus but this is really starting to annoy me.
I usually cal/deficit cycle in a 300-600 range with the odd maintenance or treat/cheat day. My weekly deficits range in -1lbs to just under a pound loss. I was eating in a 1300-1500 range but about a month ago I upped my workout days from 3 to 5 days a week and re-added strength training (after injury/illness break), also 2 and a bit weeks ago changed my cardio from cycling on a stationary to treadmill and started weight training (3 times a week) with a barbell full body workouts and lifting for progression and till fatigue (adding either reps, sets or weight from the last workout). I do 3-5 days of cardio (sometimes interval training some times not, fast walking (I hate running/jogging) on 15% incline 2.5-3.5 speed on the treadmill 30-40mins).
Just a few days ago since upping intensity, adding weights, and increasing workout days decided to up my cals to 1600-1800 range and I still manage 400-500 deficits daily, my rest days are now light activity (light walking days). As far as my calorie counting accuracy 'deficits' to 'lbs' lost since Jan 14th, I have minimal discrepancy, meaning my deficits very closely add up to weight loss on the scale.
Also about two weeks ago I have been able to eat better and cleaner more fruit, vegetables and less to no salty/processed foods. Most days I can have 5 (and very close to 6-7) green bars to 9 green bars analysis wise. Less maintenance/cheat days too.
My sodium is usually 500-1000, I drink 6-8 8oz glasses of water daily, I mostly eat: vegetables, fruit, nuts, grains, beans, eggs, dairy, fish and shellfish but can eat red meat and poultry just recently don't (I am sort of in a pescetarian household the past 2-3 weeks).
My goals weight wise are just as guideline subject to change (5-15lbs more I don't care about the actual #, all within healthy BMI too), I am more measurements and body fat % goal oriented. But ya, sort of last 10lbs thing.
TLDR: Ok, I upped my workouts from 3 to 5 days, changed up/increased my cardio and added weight training, I am eating cleaner and better, still have deficits for 0.5-1lbs loss weekly, no weight nor inch loss for almost a month, starting to get really annoyed. I don't care if I stop losing weight but I want to keep losing inches and improve body composition wise.
Tips, support, motivation, experience, I'll take anything ! :P ;)
Your Body might be happy at this size.. I know that is NOT what you want to hear but at 5'8 145lbs your BMI is 22 and falls within the normal range. You may not be able to safely go any lower without going extreme restriction and end up hurting yourself :( Sorry but I think now it's time to maintain and work on body recompositioning.
Original Post by brian702lose:
Original Post by hollowness:
My last loss was April 19th and almost a month of plateauing now and no inch loss either (I gained inches during TOM but went back to last months measurements roughly). Stats: 5'8" female, 27, 145lbs. I usually get every month 2-3 week mini plateaus but this is really starting to annoy me.
...
My goals weight wise are just as guideline subject to change (5-15lbs more I don't care about the actual #, all within healthy BMI too), I am more measurements and body fat % goal oriented. But ya, sort of last 10lbs thing.
TLDR: Ok, I upped my workouts from 3 to 5 days, changed up/increased my cardio and added weight training, I am eating cleaner and better, still have deficits for 0.5-1lbs loss weekly, no weight nor inch loss for almost a month, starting to get really annoyed. I don't care if I stop losing weight but I want to keep losing inches and improve body composition wise.
Tips, support, motivation, experience, I'll take anything ! :P ;)
Your Body might be happy at this size.. I know that is NOT what you want to hear but at 5'8 145lbs your BMI is 22 and falls within the normal range. You may not be able to safely go any lower without going extreme restriction and end up hurting yourself :( Sorry but I think now it's time to maintain and work on body recompositioning.
I mention that a couple of times in my post, I don't mind :P ;)
Original Post by hollowness:
Original Post by brian702lose:
Original Post by hollowness:
My last loss was April 19th and almost a month of plateauing now and no inch loss either (I gained inches during TOM but went back to last months measurements roughly). Stats: 5'8" female, 27, 145lbs. I usually get every month 2-3 week mini plateaus but this is really starting to annoy me.
...
My goals weight wise are just as guideline subject to change (5-15lbs more I don't care about the actual #, all within healthy BMI too), I am more measurements and body fat % goal oriented. But ya, sort of last 10lbs thing.
TLDR: Ok, I upped my workouts from 3 to 5 days, changed up/increased my cardio and added weight training, I am eating cleaner and better, still have deficits for 0.5-1lbs loss weekly, no weight nor inch loss for almost a month, starting to get really annoyed. I don't care if I stop losing weight but I want to keep losing inches and improve body composition wise.
Tips, support, motivation, experience, I'll take anything ! :P ;)
Your Body might be happy at this size.. I know that is NOT what you want to hear but at 5'8 145lbs your BMI is 22 and falls within the normal range. You may not be able to safely go any lower without going extreme restriction and end up hurting yourself :( Sorry but I think now it's time to maintain and work on body recompositioning.
I mention that a couple of times in my post, I don't mind :P ;)
Sorry for missing that part. Having one of those mornings. How much are you exercising? I'd double the intensity of that for two weeks. Try cardio (HIIT) or something. Blasting/Running thru a plateau as they call it. Even if the scale doesn't move the fat still might come off a little more. You might also try cycling your calories. Two weeks up (LOTS of heavy lifting) and two weeks restricting calories. While lots doing lots of heavy lifting in a surpluss of 500 cal over maintenance expect to gain a little weight but the restriction the following two weeks should reverse this process. Get with someone like Melkor for more advice on recompostion as I really only know just enough to be dangerous :)
When did you add the weights back in? I started adding more weights back in Jan and changed my diet to paleo/primal about the same time. It has taken me 4.5 months to lose about 10 lbs but I can tell the inches are coming off, slowly. I think you just need to stick to what you are doing for longer. I am also within 5-10 lbs of where I would like to maintain.
I am only on week 3 for weights and cleaner eating, week 4 of strength training and 5 days a week of working out. I was before, losing about an inch a month off my waist but now no change for a whole month. I only have 2-3 inches left to lose off my waist and stomach, 1-2 off chest and 1-2 off hips, I doubt I'll lose much more unless I am crazy fit. I know that noticeable results for weight lifting is 6-8+ weeks but slow down my other progression? And I am 3-4 weeks plateauing, and it is pretty much time to change up my workout/routine again but zero results (no inch nor weight loss nor improvement in clothing) in 1 month of being more hard core than usual, is just bothering me.
Hi Hollowness! Of course I am by no means an expert and have never had such a long plateau, but I wanted to give you my thoughts! :)
First, have you thought about WHEN you work out? I know there are conflicting ideas about fasted cardio, but it seems like that's the way to go to target fat loss for body recompositioning. The major problem with it is the risk of muscle loss, but for me that's what I'd rather do since I know I have a lot of visceral fat. I recently read somewhere that cardio even after three-four hours fasted is good, so before lunch or dinner? But maybe you could try fasted cardio before breakfast one or two times a week?
Secondly, like I said, I have never been through such a long plateau, but I'm obsessed by the thought. It seems to me that if you back off and stop doing cardio and eat at maintenance for a few weeks then start again, that you would be ahead of the game, instead of dieting and working out without losing weight for a long time. But that's only assuming you start to lose weight when you start again. But how could you not? I do believe that your body gets used to exercise after you've been doing it for a while, so...
Maybe you should try running? I hate it too, a lot, but you really can't beat how hard you have to push yourself to improve how long you can run. I started the couch to 5k something like nine weeks ago. And truly, it's torture, since I'm not a natural or good runner, be you get better, and that is going to show in your body. Swimming also might help since it's so different from walking or biking. Just not in cold water.
Also, I know you do weight training, but have you thought about doing core training? Planks and stuff like that? My mom and I do that sometimes with our trainer and it's a workout. I want to look for a good ab dvd to do on off days, if I find one I'll let you know.
Oh! One more thing, I have thought that once I get to a long plateau that I would start doing hot yoga. We have a bikram yoga studio not far from where I live. Maybe you could look into that? Or even a yoga dvd?
Good luck! I know you will get there! :)
Thanks innipie for your thoughts, I do have core exercises in my strength training ie. planks/side planks (I even have added an 8lbs book for resistance:P). I like many other do have a goal date in mind but not limited to (ie summer/bday/my summer to feel confident in a bikini) XP I'll take in consideration your suggestion though, I mean I have to do something eventually about it :) I just need to see the options/suggestions/experiences and make a decision ;P
Are you following an established program for your weight training? I would have to say it was a good 2.5-3 months after I started NROLFW before I could start to tell the difference. I wasn't measuring, could tell the difference in how my clothes were fitting. For fat loss, they do recommend no more than a 300 cal deficit with your weight lifting. I know mine are a little higher than that at times but I try to make sure I am eating enough, especially protein. At this point I really think I would set some fitness goals and not pay so much attention to the scale. Hard I know but I am working on that too :)
One more suggestion... If you are trying to make a deadline, then why not get stricker with your diet for a while. No sugar, bread or treats, or maybe just a few on weekends. Also, why not sit down and hammer out a diet that gets you all green bars? I'm doing a 40% carbs, 25% protein, 35% fat and I uped the amount of allowed cholesterol (I eat two eggs most days) and lowered potassium a bit; if I stick to my diet then I get 11-12 green bars. It's worth trying. Just figure out what macro percentages you want and make it happen.
One more thing, if I really wanted to get down in a few months, then I would try the Whole 30 program. It's too strick for me (I like cottage chesse and oatmeal), but if I stopped lossing weight I would try it. I don't see how you would not lose weight changing to a strick paleo diet. Message me if you want more info on the Whole 30 diet.
Original Post by tina0367:
Are you following an established program for your weight training? I would have to say it was a good 2.5-3 months after I started NROLFW before I could start to tell the difference. I wasn't measuring, could tell the difference in how my clothes were fitting. For fat loss, they do recommend no more than a 300 cal deficit with your weight lifting. I know mine are a little higher than that at times but I try to make sure I am eating enough, especially protein. At this point I really think I would set some fitness goals and not pay so much attention to the scale. Hard I know but I am working on that too :)
I have attempted to buy the book (NROLFW) sold out/can't order online (I don't have credit card), I am going to keep trying (by time I get it though I won't have weights available to me anymore like I have now X /) but how often I get out is not too often. I do full body exercises go for progression and use a barbell up to 10-15lbs added so far. Most of my goals are fitness oriented but darn I still yet to see them progress too much.
Haha, I don't know why but yeah running or being asked to run is like a slap in the face, when you probably deserved it: you had a feeling it was coming, you knew you couldn't avoid it and probably afterwards you wish it happened sooner :P ;) I know I am terrible :P
You are under eating. I too am 5' 8" around 145lbs as well, your BMR is 1500. Just to sit in bed all day you need to eat this much. As you mention frequent exercise your body has now gone into starvation mode and will not lose more weight til you eat enough to support it's basic functions.
Actually, no, I am not, I am eating 1600-1800 with only 400-500 deficits, when I was eating in a 1300-1500 range (with little light activity still only 300-600 deficits) I was calorie cycling which calls for 1-2 days eating at or just below BMR and also mix with high days averaging you at the end of the week to a safe deficit, also my BMR is more like 1450ish :)
:P :)
Original Post by hollowness:
Original Post by tina0367:
Are you following an established program for your weight training? I would have to say it was a good 2.5-3 months after I started NROLFW before I could start to tell the difference. I wasn't measuring, could tell the difference in how my clothes were fitting. For fat loss, they do recommend no more than a 300 cal deficit with your weight lifting. I know mine are a little higher than that at times but I try to make sure I am eating enough, especially protein. At this point I really think I would set some fitness goals and not pay so much attention to the scale. Hard I know but I am working on that too :)
I have attempted to buy the book (NROLFW) sold out/can't order online (I don't have credit card), I am going to keep trying (by time I get it though I won't have weights available to me anymore like I have now X /) but how often I get out is not too often. I do full body exercises go for progression and use a barbell up to 10-15lbs added so far. Most of my goals are fitness oriented but darn I still yet to see them progress too much.
I just posted this on my fitness group I thought it was note worthy for here too :P
Oh boy, I am a nutter, I didn't know when you log the weight your lift that you add the barbell, then I wasn't sure if my barbell was 15lbs or 20lbs, so I looked on line found the barbell but it was 7 feet, I go and measure the barbell 7 feet, then bierorama said just measure it on a scale just over 43lbs (20 kg), I been using an Olympic barbell this whole time!
I don't feel so weak anymore! I been bench pressing/power clean/overhead pressing about 55lbs and squating/DL/Row about 60lbs. I was really starting to feel bad about myself and now I feel amazing :D I am such a noob sometimes!
For my two sense, I would try eating more protein...really up your protein amounts in order to really build a bit of muscle so it burns the last bit of fat off. I eat a gram of protein for each pound I weigh. Its a lot of meat, eggs, etc, but it may work for you especially since you are lifting fairly heavy.
Best of luck.
Original Post by hollowness:
Original Post by hollowness:
Original Post by tina0367:
Are you following an established program for your weight training? I would have to say it was a good 2.5-3 months after I started NROLFW before I could start to tell the difference. I wasn't measuring, could tell the difference in how my clothes were fitting. For fat loss, they do recommend no more than a 300 cal deficit with your weight lifting. I know mine are a little higher than that at times but I try to make sure I am eating enough, especially protein. At this point I really think I would set some fitness goals and not pay so much attention to the scale. Hard I know but I am working on that too :)
I have attempted to buy the book (NROLFW) sold out/can't order online (I don't have credit card), I am going to keep trying (by time I get it though I won't have weights available to me anymore like I have now X /) but how often I get out is not too often. I do full body exercises go for progression and use a barbell up to 10-15lbs added so far. Most of my goals are fitness oriented but darn I still yet to see them progress too much.
I just posted this on my fitness group I thought it was not worthy for here too :P
Oh boy, I am a nutter, I didn't know when you log the weight your lift that you add the barbell, then I wasn't sure if my barbell was 15lbs or 20lbs, so I looked on line found the barbell but it was 7 feet, I go and measure the barbell 7 feet, then bierorama said just measure it on a scale just over 43lbs (20 kg), I been using an Olympic barbell this whole time!
I don't feel so weak anymore! I been bench pressing/power clean/overhead pressing about 55lbs and squating/DL/Row about 60lbs. I was really starting to feel bad about myself and now I feel amazing :D I am such a noob sometimes!
Yea, that bar is heavy!! I still don't use it for a lot of stuff, dumbbells work better for me with some of my back issues : )
