Cutting Calories, Exercising, Not losing weight
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alysonbriggs22
Posts: 12
Hello,
It appears as though I have hit some kind of plateau. I have been cutting my calories (for about 4 weeks now) down to around 1520-1530/day. My protein is at 170 grams, my carbs are at 120-127, and my fat is generally at about 43. I am not losing any weight. In addition to this, I exercise twice per day 6 days per week. In the morning I strength train and in the afternoon I do cardio. I was just doing steady state but am switching to HIIT this week to see if that makes any difference. Last week I did a refeed day and dropped 3 pounds, but the weight just came right back up again a few days after that. Any help for pushing through this??
It appears as though I have hit some kind of plateau. I have been cutting my calories (for about 4 weeks now) down to around 1520-1530/day. My protein is at 170 grams, my carbs are at 120-127, and my fat is generally at about 43. I am not losing any weight. In addition to this, I exercise twice per day 6 days per week. In the morning I strength train and in the afternoon I do cardio. I was just doing steady state but am switching to HIIT this week to see if that makes any difference. Last week I did a refeed day and dropped 3 pounds, but the weight just came right back up again a few days after that. Any help for pushing through this??
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Replies
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Are you using a food scale? I went back about 4-5 days in your diary and the measurements of your foods are the same every day. How do you know you're eating 4 ounces of chicken or that your sweet potato is always 3.5 ounces? What is a medium banana? These show that you're probably eating more than you think.0
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You're eating too much. Drop your daily calorie goal to 1200.-3
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Are you using a food scale? I went back about 4-5 days in your diary and the measurements of your foods are the same every day. How do you know you're eating 4 ounces of chicken or that your sweet potato is always 3.5 ounces? What is a medium banana? These show that you're probably eating more than you think.
This^^0 -
I use a food scale every day and weigh everything meticulously0
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1200 might be a tad drastic, but I agree with the sentiment. You may have reached maintenance; cut the calories back again. You have some wiggle room there.0
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Stats?
Height, Weight, age...
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^^ don't listen to this!! noone needs to eat THAT little unless you're very petite and very sedentary!TimothyFish wrote: »You're eating too much. Drop your daily calorie goal to 1200.
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I'm 25 years old, 5'4", 128lbs. I'm training for a bikini competition.0
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Thank you, yes, I really don't plan on cutting that low. I just cut from about 1900 down to 1500. 1900 was my maintenance.RunRutheeRun wrote: »
^^ don't listen to this!! noone needs to eat THAT little unless you're very petite and very sedentary!TimothyFish wrote: »You're eating too much. Drop your daily calorie goal to 1200.
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It's NOT a plateau. A plateau is 6 weeks or more of no weight movement IF one is consistent with diet and exercise. I really wouldn't even call this a stall. Your body is still adjusting to how you're working out. Check back in another 2 weeks and reassess.alysonbriggs22 wrote: »Hello,
It appears as though I have hit some kind of plateau. I have been cutting my calories (for about 4 weeks now) down to around 1520-1530/day. My protein is at 170 grams, my carbs are at 120-127, and my fat is generally at about 43. I am not losing any weight. In addition to this, I exercise twice per day 6 days per week. In the morning I strength train and in the afternoon I do cardio. I was just doing steady state but am switching to HIIT this week to see if that makes any difference. Last week I did a refeed day and dropped 3 pounds, but the weight just came right back up again a few days after that. Any help for pushing through this??
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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How is it that your chicken always weighs in at 4 ounces? When I measure chicken it is never the same. Do you trim it each time to get to 4 ounces?0
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alysonbriggs22 wrote: »
Thank you, yes, I really don't plan on cutting that low. I just cut from about 1900 down to 1500. 1900 was my maintenance.RunRutheeRun wrote: »
^^ don't listen to this!! noone needs to eat THAT little unless you're very petite and very sedentary!TimothyFish wrote: »You're eating too much. Drop your daily calorie goal to 1200.
thats a good plan, just cut by a couple of 100 and you'll see all will be well. Do you do any exercise? even just walking really helps. Exercise uplifts us, gives us a sense of general well being and burns calories
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queenliz99 wrote: »How is it that your chicken always weighs in at 4 ounces? When I measure chicken it is never the same. Do you trim it each time to get to 4 ounces?
Yes, I portion it out and cook in bulk.0 -
alysonbriggs22 wrote: »queenliz99 wrote: »How is it that your chicken always weighs in at 4 ounces? When I measure chicken it is never the same. Do you trim it each time to get to 4 ounces?
Yes, I portion it out and cook in bulk.
Wow!! That is dedication 0 -
It's NOT a plateau. A plateau is 6 weeks or more of no weight movement IF one is consistent with diet and exercise. I really wouldn't even call this a stall. Your body is still adjusting to how you're working out. Check back in another 2 weeks and reassess.alysonbriggs22 wrote: »Hello,
It appears as though I have hit some kind of plateau. I have been cutting my calories (for about 4 weeks now) down to around 1520-1530/day. My protein is at 170 grams, my carbs are at 120-127, and my fat is generally at about 43. I am not losing any weight. In addition to this, I exercise twice per day 6 days per week. In the morning I strength train and in the afternoon I do cardio. I was just doing steady state but am switching to HIIT this week to see if that makes any difference. Last week I did a refeed day and dropped 3 pounds, but the weight just came right back up again a few days after that. Any help for pushing through this??
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Thanks! Probably a needed reminder that I need to be patient lol
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I would take a weigh in daily and then take a rolling 7 day average of your body-weight and look at that trend to determine whether or not any changes are occurring. This will rule out fluctuations that occur day to day and it would allow you to see with a bit more accuracy whether or not anything is happening on the scale.
Has your weight done ANYTHING in the 4 weeks? Are you exactly the same weight?
Have you taken measurements over the course of the 4 weeks and have those changed?0 -
I would take a weigh in daily and then take a rolling 7 day average of your body-weight and look at that trend to determine whether or not any changes are occurring. This will rule out fluctuations that occur day to day and it would allow you to see with a bit more accuracy whether or not anything is happening on the scale.
Has your weight done ANYTHING in the 4 weeks? Are you exactly the same weight?
Have you taken measurements over the course of the 4 weeks and have those changed?
^^ This is a good idea.
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Thanks! I do weigh in everyday, but hadn't thought of averaging it! My weight steadily fluctuates between 128-129, and has done so for four weeks. One day (last week) it went down to 127, and that was two days after I did a re-feed and upped my carbs to 160, lowered my protein to 150, and just kept my fat at 43 like it always is. A few days later I was back up to 129 though. Sometimes I'll even hit 130 again. It just gets frustrating.I would take a weigh in daily and then take a rolling 7 day average of your body-weight and look at that trend to determine whether or not any changes are occurring. This will rule out fluctuations that occur day to day and it would allow you to see with a bit more accuracy whether or not anything is happening on the scale.
Has your weight done ANYTHING in the 4 weeks? Are you exactly the same weight?
Have you taken measurements over the course of the 4 weeks and have those changed?
Measurements-wise, I have lost an inch in my hips, but gained half an inch in each of my arms.
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alysonbriggs22 wrote: »
Thanks! I do weigh in everyday, but hadn't thought of averaging it! My weight steadily fluctuates between 128-129, and has done so for four weeks. One day (last week) it went down to 127, and that was two days after I did a re-feed and upped my carbs to 160, lowered my protein to 150, and just kept my fat at 43 like it always is. A few days later I was back up to 129 though. Sometimes I'll even hit 130 again. It just gets frustrating.I would take a weigh in daily and then take a rolling 7 day average of your body-weight and look at that trend to determine whether or not any changes are occurring. This will rule out fluctuations that occur day to day and it would allow you to see with a bit more accuracy whether or not anything is happening on the scale.
Has your weight done ANYTHING in the 4 weeks? Are you exactly the same weight?
Have you taken measurements over the course of the 4 weeks and have those changed?
Measurements-wise, I have lost an inch in my hips, but gained half an inch in each of my arms.
How is your appetite and overall energy levels? How food focused are you currently?
What was your training program like just before you started this cut, when you were on 1900 calories? I'm interested to hear about the differences in total training volume going from the maintenance phase to the deficit phase.
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To clarify, you are cutting body fat for competition? How long till the competition? It sounds like diet is spot on. May just need a week or two for your body to shake it out.
You said you were going to switch to HIIT as a change of pace. That sounds like a good change to shake things up.
Here are some articles I found on cutting for competition. Maybe they have some tidbits for you.
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
http://www.bodybuilding.com/fun/topicoftheweek42.htm0
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