Low carb plateau?
Hello ladies and gentlemen, I'm looking for a little advice on my current diet. However, let me tell yall a bit about myself.
38 yr old
16-17%bf comparing against pictures, calipers have been ordered
6'1" I did shrink a inch, it really is true when you get older
286-288lbs, dropped from 348; yeah I know...
Goal is to get down to around 260-270ish
Body type is endomorph and a big head unfortunately
So down to business, I'm using a macro app like myfitness but free.
2822cal/day which is -700 cal deficit of 3521cal to maintain
Bmr is 2271cal
Carb 176g
Protein 282g
Fat 110g
On 95% of the time I'm coming very close if not going over on my protein, carbs is about 70%ish, fats is about 50% is what I typically consume. Once every 2 weeks I'll throw in a cheat meal to throw a wrench in the spokes. I read on this forum everyday and have learned tremendous amounts of knowledge thanks to yall. My dilemma is that I've hit a plateau the last 2 weeks and looking to break through it. I've thought about lowering my carb intake but being I'm very intense in the gym 5 days a week lifting weights(no cardio) I feel very weak when lifting. Another thought is to cut fats, which for me would primarily be cheese. Looking forward to advice, and yes I cant stand cardio but pretty sure that's what's coming down the pipe. I've had partial hip surgery which really causes pain even on elliptical. I can walk on treadmill but would rather use the time to hit the weights, and I live in deep south louisiana so it's seriously hot/humid. I know I'll get the suck it up butter cup but just trying to keep losing from dieting only. Thanks
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Update fellas, I changed up my routine and added in 20min 3 times a week after working out to get in a good brisk walk. Also, I've stopped eating almost all carbs except a banana with my protein shake after working out and started focusing more on eating more fats in my diet. I'm sure its a combination of both, but the scale is moving again in the down direction. Thanks
Thank you gentlemen for the productive advice, cardio it shall be. I'll give it another week by removing a sweet potato a day and see where it goes, if no change I'll be attempting the cycle carbing.
Looks good to me. You’re saying you don’t eat up to your carb goals all the time. That’s fine, just keep in mind you’re already at a 700 cal deficit so adding to that can be shocking for the metabolism.
I have good results cycling my carbs maybe 300-300-200-200-100-100-0 per day then start back at 300.
Also sometimes I have to do 2 weight sessions and two cardio sessions a day to get the results I want. Not all of us have good genetics but all of us can work harder. Fr and pm me if I can help.
this might help some
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/structu...
Achilles412To get the results you are aiming for cardio is a must. There is really no way around it. Sure initial weight loss can be achieved by diet manipulation only but chalk most of that up to water weight. Yes training heavy n hard burns calories n all that but cardio is a must. Also if your following a set diet with numbers already calculated and set hit your numbers 100% of the time. Over eating doesn’t lead to success nor does under eating. And use your carbs to determine your fat intake. Also if you hit a plateau Change something maybe go KETO to try help break through the ceiling dump the cheat meals(never understood those while dieting hear what ppl say but don’t accept it) but def get on over the stair master and best of luck to you brother
Im a dummy .. explain this please.
Achilles412Your not a dummy. If you go no carb up your fats. Basic KETO idea.
I need carbs! And fats. Mmmnn cheese on toast.
Achilles412I know I try my hardest to keep fats low when I eat higher carbs but a hand full of cheddar cheese with my ground turkey n Brown rice mixed up is my downfall every single time.
Mine is the shredded cheese with eggs in the morning and the occasional string cheese during the day.
Fats and protein are no big deal and actual go good together. What causes problems is when you add carbs and fats together. Ham and cheese omlet in the morning is a great meal when trying to lose fat. By the way it is also good when bulking and trying to minimize fat gain but that is a whole different story. Add in that toast or stack of cakes or hashbrowns and you just sabatoged your whole day.
I really stay away from any type of bread unless we're at the duck camp doing work, and have to get a sandwich on the go. I've been eating a sweet potato everyday after the gym with my lunch, I'm curious to see if it will make a difference by removing that 40g carb/day because i also eat 2 bananas/day which equal up to about 50g/day by itself.
Achilles412Make those eggs egg whites and you can almost make an excuse to use the cheese lol
The wife buys cartons of egg whites, thats all I use to make breakfast in the mornings. 220g of egg whites with a .5 cup of shredded cheese. I'm just trying to play with the diet and see if anything changes by taking/adding different things. The scale will more than likely begin moving now, had 30min walk on treadmill after working out today(will become the norm daily). Jogging or running is out of the question with the hip issue, will probably need to be replaced sooner than later. Not much for motion in it, I can barely put my sock on in the morning from not being able to rotate it. Yeah it sucks but at least i can still move. Anyways thank you fellas
Achilles412There’s a little thing called HGH floating around here. Would
Make that hip feel brand new.
Yes, I've been doing quite of bit of research on it throughout the forums. It looks as though it can do many many things to benefit our bodies, especially when we age some. Of course, this will involve getting the blood test and specific for it. I actually need to get a blood test done anyhow, may order one online for next week. My doc is a very old doc that has old school values, so to get it prescription is prob a 99% chance of not getting it. I had to talk to the assistant to get on trt because my levels were 216, but the doc said deal with it.
"On 95% of the time I'm coming very close if not going over on my protein, carbs is about 70%ish, fats is about 50% " - Wait....What? 50% fat?! 120% carbs AND fat???
Your percentages are erroneous & baffling 95% of the time it works everytime
Diet is the key to everything. Over eating protein , cheese, and gorging fats is never going to lead to cut physique.
I apologize, was using those numbers in reference against my over all macro count. Around 60g fat per day, and 95% of 282g protein per day, however sometimes I go over on protein by 20 or 30g but never meeting my carb or fat macro. Would that cause a issue when attempting to keep losing?