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Hitting a Plateau

josephtravis2100
josephtravis2100 Posts: 7 Member
edited December 2024 in Health and Weight Loss
I have been on this journey for about a year now. In that time I have lost 30-35 lbs. I've gone from being 290 to 260. Sometimes dipping down just under about 256. I am eating roughly 2100 Cals and working out 5 days a week recently joining Athlean-X for my workout routines. But for the last 4 months I can not for the life of me seem to get my weight or body fat percentage to go below the 260 range or 37%. I have tried everything I can think of from changing up my diet and training, to taking supplements. I drink only water and I limit myself to only 1 cheat day every other week. I'm not so much worried with the weight as I am the body fat %. Trying to get down to the 15-20 range. Does anyone have any ideas or thoughts on what may get me over this plateau that I seem to be in. Thanks for any help.

Replies

  • harper16
    harper16 Posts: 2,564 Member
    Have you re-adjusted your calories since you've lost weight?
  • ahoy_m8
    ahoy_m8 Posts: 3,053 Member
    Good point above. Also, as you get closer to goal, accuracy becomes more important. Do you track your cheat day?
  • josephtravis2100
    josephtravis2100 Posts: 7 Member
    Yes. I have gone from eating 2300 down to 1800 and then slowing going back up to 2000-2100 as per my dietitian. before hand I was drinking a lot of cold drinks and eating about 3500 cals a day from mostly fast food. But I have been able to get away from all of that as well as stop smoking and dipping a year ago for my kids.
  • josephtravis2100
    josephtravis2100 Posts: 7 Member
    I do track my cheat day as well. I will usually run up around 2300 -2500 cals on that day. Mostly I eat a very large steak and salad. It is clean food but I just eat a big portion of it.
  • yirara
    yirara Posts: 10,150 Member
    DO you mind opening your diary? People here can advice if something else is going on: incorrect entries, etc.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited May 2020
    Great work so far!

    Do you use a food scale to weigh everything you're eating, no skipping, cheating, or forgetting?

    Measuring cups are inaccurate, and eyeballing portions even more so.

    https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
  • ahoy_m8
    ahoy_m8 Posts: 3,053 Member
    josephtravis2100 wrote: »
    I do track my cheat day as well. I will usually run up around 2300 -2500 cals on that day. Mostly I eat a very large steak and salad. It is clean food but I just eat a big portion of it.

    Regardless of how carefully you measure and track, your evidence suggests you have been eating maintenance calories for your activity level. If your goal is to change your body fat percentage while maintaining your weight— the definition of a recomp— then keep eating at maintenance and lifting. Watch your macros to be sure you eat enough protein and fat. It sounds like you’re already doing all the right things.
  • briscogun
    briscogun Posts: 1,155 Member
    josephtravis2100 wrote: »
    But for the last 4 months I can not for the life of me seem to get my weight or body fat percentage to go below the 260 range or 37%.

    This.

    @ahoy_m8 said it above. You've proved that you are eating at maintenance and NOT in a calorie deficit over the last 4 months. When you have more weight to lose some of those small errors in calculating calories don't show up for a while. Now that you've lost weight it's probably balancing out and you've found your maintenance level by accident.

    If you can open your diary we can look to see if there are some potential opportunities to tighten it up?

    Are you actually weighing all solid foods and only measuring liquids?

  • josephtravis2100
    josephtravis2100 Posts: 7 Member
    Nevermind just saw how to make it public. Let me know what thoughts yall have
  • josephtravis2100
    josephtravis2100 Posts: 7 Member
    And I do weigh everything. I don't use measuring spoons.
  • josephtravis2100
    josephtravis2100 Posts: 7 Member
    And I don't know if it helps anything or not but I have a scale that supposedly measures everything like body fat water weight muscle % and maintenance cals. And if it is correct it says that my maintenance cals should be 3300.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    josephtravis2100 wrote: »
    And I don't know if it helps anything or not but I have a scale that supposedly measures everything like body fat water weight muscle % and maintenance cals. And if it is correct it says that my maintenance cals should be 3300.

    How can a scale tell how much energy you need? Are you also inputting your estimated activity?
  • josephtravis2100
    josephtravis2100 Posts: 7 Member
    Yes it asked when setting up each person how active your are
This discussion has been closed.

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