Cannot shake this rut

tar0809

Since October I had gained a few lbs back going from 109 to 113 and since then I've found it extremely difficult to lose anymore weight or gain more muscle. I try to eat good and exercise but it seems to not do me any good. I do a piloxing class 2x a week which consists of Pilates, boxing and dancing. I do a bodypump class 2x a week as well. Occasionally I will do the weight lifting machines 1 to 2x a week depending on my schedule that week. So usually I work out mon-thur, fri rest day and either sat or sun again depending on my week. I eat good and minimum junk but I just feel like no matter what I do my body just won't lose anymore fat/weight and put on lean muscle. I have been stuck at 112.6 lbs for so long and my goal is to get to 105 and to gain more lean muscle. Any suggestions???

Elise4270

Perhaps a 2 week break? Your body may just need time to recoup. Or you have dynamic changes happening.

A food scale might be useful, or adding 100 calories to your day for a week or two. Or the fat left is more essential fat and your body doesn't want to let go of it.

Personally below 115-120 (depending on height) you are just sculpting. I don't think its a good idea to hold a certain number as an ideal goal. Our bodies are constantly changing with age, strength, fluctuating hormones.

Perhaps a change of focus, off that scale, will help you feel like you are making gains in the right direction. Maybe measurements or endurance.

And if your diary is accurate, you are not eating enough. I suggest upping your calories to 14-1500 gradually over the next few weeks. Add veggies, fruit and lean meats. Omit the sugars. Good luck.

tar0809

Bump

prattiger65

I'll try to answer half of your question. It takes an incredibly long time to lose fat and gain muscle at the same time. It takes very carful management of your calories and macros. If you want to cut body fat down to 105 lbs. you need to really look at your calorie intake vs. your energy expenditure. If you aren't losing, you may need to cut a few more calories with the same exercise level. As far as building muscle, it is optimal to eat at a calorie surplus with adequate protein intake, that's why its difficult to cut/build at the same time. I would also suggest a progressive resistance training program, ideally, lifting weights to build muscle. I am sure people far smarter than me will answer later.