Diet progress stopped
Hey bros I'm 6ft 206lbs I am doin a low carb diet for 12 weeks. I'm on week 7 and have pics up of were im at so far.My problem is the results hit a wall! I am doing the diet off cycle because I still need time off from the last one.i train 2days on 1 day off and do 40 min of cardio on the stairmaster everyday. Any help would be great bros. I was also wondering if I should add some kind of fatburner in? I never used them before but maybe this will get me over the hump. My diet looks like this....
6am protein shake
7am- 7 egg whites
1 whole egg
1/2 cup oatmeal with strawberries
10:30am 8oz tilapia
1 cup Broccoli
1 tablespoon almond butter
12:30 8 oz cod
1 cup asparagus
2 table spoons flaxseed oil
3pm 8oz tilapia
1 cup steamed spinach
1 tbsp almond butter
6pm protein shake preworkout
9pm post workout shake
10 pm 8 oz salmon
Broccoli
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your problem is you arent eating enough carbs. Obviously you're doing the low carb thing, and the only real carbs you're eating are from the 1/2 cup of oats in the morning. Not eating carbs SLOWS your metabolism down...even though youre eating 7 meals a day, which is great. You can actually get VERY lean eating lots of carbs. I would add some complex carbs to every meal, stopping with your 3pm meal, then stop with the carbs.
Mate there are a few things that you could do. 1 do your cardio in the morning before breakfast. Go for a 40min power walk with nothing in your stomach. That will burn fat stores for energy instead of calories eaten through out the day. 2 Eat more salads. I mean heaps of salads, lettuce, tomatoes, cucumber all the watery ones. They are what is called negative callorie foods. That means that your body burns more calories digesting the food than it contains. It also gets essential vitamins and fibre into your system that you may well be missing out on. 3 get rid of the flaxseed oil and take MCT oil derived from coconuts. This aids in fat burning and also gives you calories that may be needed. 4 The reason alot of people hit a wall when dieting is they are actually too restrictive in their diet. If you are not taking in enough calories you will loose weight for a while then it stops. The reason it stops is that your body goes into a self preservation mode and stops burning calories and starts to hold onto everything that you eat. So a way around this is eat more clean calories and maybe introduce a cheat meal every 2 weeks or when you feel your metabolic rate decline.
AnonI agree walla.. more salads, probably not enough calories, and some carb cycling are spot on. Our bodies are amazing and tend to adapt fairly quickly to what we subject them to so making changes and keeping your system guessing should help in getting beyond the plateau.
This is why I love this site! I cant do cardio in the morning bro cuz I have to get to work by 6 am:( but I will try the mct oil and eat more salads. Do you think I'm eating enough protien as well? I know it should be 1 gram per lb but a friend told me I should eat more then that while dieting I also been eating only fish for the last couple weeks is that ok?
I would personally have more protien than that. Fish is fine mate it depends on how it's cooked. The ratio is more like 2grms protein per pond of bw bro. That's the top end anyway. You could have 1.5 instead if the money is a bit tight. So that will help with increasing the calories a bit any way. I personally am not really a fan of Oates as they are still quite high in fat as well. But definately eat more salads and veggies. They are a great way of filling your stomach and that helps head as well. Also if you are craving something sweet. Have some diet jelly with low sugar and low fat custard. There is nothing in it but it satisfies your cravings. I always have it in the cupboard.
will do brother. Gonna give it a try and see where it takes me.
Amen brother. Great advice.
Carb cycling was key for me when i hit a wall.
For instance.
Days 1,3,5 - 200 grams carbs
Days 2,4,6,7- low carb ( for me it was 65-75 g)
Also change your cardio routine, maybe intervals , they always kick my ass.
From experiance, the body only responds to low carb for so long before things flatten out.
Hope this.helps
Thanks bro i will try carb cycling I've been on 100 grams of carbs a day so maybe it's time to throw them back up. I've been doin the interval training on the stairs and it kills me every time.
Maybe move those late night shakes and meal earlier. That's a decent amount of calories right before bed. You could also switch up the cardio to some other form.
I taught I need the nutrients right after my workout?I also think if I eat something before bed it will help spare muscle? I work 11 hrs a day and that's the earliest I can get in the gym.
Anonyou are correct you need protein and nutrients immediately after you work out. try to keep the carbs low and or make them high fiber carbs like cruciferous vegetables.. (greens, brocoli, etc) lots of fiber ..