Help - Can't 'Shock' my Body out of this Plateau
Replies
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Increased use of the digital food scale has helped me break through a 2 month yo-yo between the same 3 pounds. I'm now back on track losing a steady half pound a week, which is exactly what I want. No more "that looks like a medium sized apple" or "surely that's not more than a tablespoon of peanut butter"... Increasing the amount of strength training I do helped as well.
I'm definitely going to pick one of these up this week... that could be a big part of what my issue is...0 -
Do you take measurements of your body? It's a much better measure of progress than the scale
No - but that's on my list with the food scale.. :happy:
I HAVE seen a big difference in my body - so that's what's helped keep me 'on the wagon'... lol0 -
Lol plateaus are simply the body adapting.
The adaptation curve takes apps 3 weeks for most people.
That said, you should cycle calories and program training according to this curve.
The body will first adapt to energy in.
Then it will adapt to reps and weights used in training.
So if you continually train wight he same program like 5x5 or starting strength etc...you'll want to vary your rep ranges from week to week with 1 week off from the program every 4th or 5th.
With caloric intake, start on the lower end when working with lower weights, and as you work up in weight you'll raise caloric intake to meet the needs.
try and stick with a deficit between 5-20% below TDEE and every 4th-5th week at full TDEE to fight adaptation.
Hope that helps.
PM if interested in programming or caloric intake.
Maybe I can help.
This is a load of crap actually.
I have eaten on average 1700 calories everyday for almost a year. I have been lifting for 6months doing the exact same routine for the entire 6months....I have yet to hit a "plateau"..please.
It may "look" like good info but it's not...plateaus happen when you are overesitmating calories burned and/or underestimating calories in...it's called not being accurate with logging or not being honest with yourself.
Outliers.
For the vast majority this applies.
Congrats on the genetics though.
On periodization in training.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/
Homeostasis: http://dictionary.reference.com/browse/homeostasis
I've broken many plateaus using my methods BTW.
But congrats on your success!0 -
Do you take measurements of your body? It's a much better measure of progress than the scale
No - but that's on my list with the food scale.. :happy:
I HAVE seen a big difference in my body - so that's what's helped keep me 'on the wagon'... lol
If you're seeing a big difference in your body then don't worry about the number on the scale! So many people get fixated on a number but losing body fat and losing weight are not the same thing. If you're losing body fat and gaining muscle then you may not see a significant change on the scale. If that's the case for you then you're on the right track and you don't need to change what you're doing.0 -
You're probably eating too much, definitely get a digital scale and weigh everything (well, except liquids, but I weigh those too).
I would stick to your 1480 calories for now though. You don't want to eat more until you know for sure what the problem is. I'd say that with your activity, 1600 would probably be a bit too much, especially if you're not weighing your food (I'm 35, 136 lbs, I walk 3 miles every day and lift 3x a week and I'm eating 1600).0 -
The body doesn't adapt to calories but it sure as heck adapts to exercise at a given level. That means the calories burned may be lower than thought. So the guy above is right to say add weights and increase/vary intensity of exercise.0
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On the body 'adapting to exercise', I'd note that the more exercise I do and often lose weight at the same time, the less calories my HRM reports that I burn.
I suspect it's a mixture of lower relative exertion and also lower actual weight - what I SHOULD do of course, is try harder, but sadly I like it being easier!0 -
The body doesn't adapt to calories but it sure as heck adapts to exercise at a given level. That means the calories burned may be lower than thought. So the guy above is right to say add weights and increase/vary intensity of exercise.
Homeostasis
By saying the body doesn't adapt to calories flies in the face of your physiology and one of the reasons why you gain fat, muscle etc.
Basic physiology btw.0 -
agreed I have started to enter my recipies and check my entries per label content If you start doing this you wilol notice some entries are incorrect0
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Simple fix is to back off on your cheeses of any type/bread/deli intake. Too much sodium = water weight. Try it for a week and see if you find a difference. I am on low carb diet and hit a plateau also. One of the things they say to do to break it is to not eat cheeses. It's kiling me because I love cheese, but I don't love the plateau. Good luck!
and the outcome?0 -
What types of workouts in particular are you engaging in?0
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What types of workouts in particular are you engaging in?
I do Leslie Sansone boosted walking/Jogging at least 3x a week for 45 min at a time (at least 3 miles a session). I also incorporate some weights in there (5lb weights for arm toning).
I have to note that Leslie's workouts aren't 'just walking'.. alot of ab crunching, leg lifts, etc incorporated in there.
However - from all the amazing help/insight from people who have answered my post - and I think you ALL AGAIN - I've upped my cals to 1550/day; going to increase my workouts to have more intense movement (jog most if not all of the 45 min if possible); do more weights to build muscle in my upper body and really REALLY try to examine the food amounts I'm eating - will be buying a scale in the next couple of weeks and a measuring tape (Money is tight - paying for our upcoming wedding..)
See if in a month or 2's time I can shake this body metabolism and start loosing some more weight.
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Lift 75% of the time and do cardio 25%.
I've had the best results with clients that way.0 -
Lol plateaus are simply the body adapting.
The adaptation curve takes apps 3 weeks for most people.
That said, you should cycle calories and program training according to this curve.
The body will first adapt to energy in.
Then it will adapt to reps and weights used in training.
So if you continually train wight he same program like 5x5 or starting strength etc...you'll want to vary your rep ranges from week to week with 1 week off from the program every 4th or 5th.
With caloric intake, start on the lower end when working with lower weights, and as you work up in weight you'll raise caloric intake to meet the needs.
try and stick with a deficit between 5-20% below TDEE and every 4th-5th week at full TDEE to fight adaptation.
Hope that helps.
PM if interested in programming or caloric intake.
Maybe I can help.
This is a load of crap actually.
I have eaten on average 1700 calories everyday for almost a year. I have been lifting for 6months doing the exact same routine for the entire 6months....I have yet to hit a "plateau"..please.
It may "look" like good info but it's not...plateaus happen when you are overesitmating calories burned and/or underestimating calories in...it's called not being accurate with logging or not being honest with yourself.
Outliers.
For the vast majority this applies.
Congrats on the genetics though.
On periodization in training.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/
Homeostasis: http://dictionary.reference.com/browse/homeostasis
I've broken many plateaus using my methods BTW.
But congrats on your success!
Does the body adapt...sure it does...but not in the way you describe...doing the SS or SL program does not cause adaptations...why because you may do the same exercises but it's not at the same weight.
Sure if I did my squats at 50lbs every workout it would not give me the strength gains I want....but SS and SL isn't about that it's about adding weight...so not sure where that comment came from
As for the intake will the body adapt...yup if you are losing fat and muscle on a deficet you will eventually get to the point where you are at maintenance...but how do you explain my TDEE going up along with a lot of other peoples....oh adapting I guess..but since Im not building muscle...because I am at a deficet..things that make you go hmmmm
My genetics have nothing to do with it...
This OP admits they don't use a scale for intake...that right there is the red flag.
And PM and chastize me all you want it wont make a difference...people get called out on these forums for their posts all the time and don't think you or I are immune to it.
If it's BS it gets called BS...0 -
I've gone the very same mistake - according to diary your FAT intake is too low! Add a spoon of olive or fishoil, nuts, avocado or peanut butter to your menu. Ironically, we need fat to burn fat.0
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Lol plateaus are simply the body adapting.
The adaptation curve takes apps 3 weeks for most people.
That said, you should cycle calories and program training according to this curve.
The body will first adapt to energy in.
Then it will adapt to reps and weights used in training.
So if you continually train wight he same program like 5x5 or starting strength etc...you'll want to vary your rep ranges from week to week with 1 week off from the program every 4th or 5th.
With caloric intake, start on the lower end when working with lower weights, and as you work up in weight you'll raise caloric intake to meet the needs.
try and stick with a deficit between 5-20% below TDEE and every 4th-5th week at full TDEE to fight adaptation.
Hope that helps.
PM if interested in programming or caloric intake.
Maybe I can help.
This is a load of crap actually.
I have eaten on average 1700 calories everyday for almost a year. I have been lifting for 6months doing the exact same routine for the entire 6months....I have yet to hit a "plateau"..please.
It may "look" like good info but it's not...plateaus happen when you are overesitmating calories burned and/or underestimating calories in...it's called not being accurate with logging or not being honest with yourself.
Outliers.
For the vast majority this applies.
Congrats on the genetics though.
On periodization in training.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/
Homeostasis: http://dictionary.reference.com/browse/homeostasis
I've broken many plateaus using my methods BTW.
But congrats on your success!Does the body adapt...sure it does...but not in the way you describe...doing the SS or SL program does not cause adaptations...why because you may do the same exercises but it's not at the same weight.
Muscular adaptations happen when protein synthesis is higher due to energy in.
If you stimulate protein synthesis and the building blocks are available, you'll build muscle.
strength happens when the CNS is stimulated causing adaptations in CNS output to the muscle.
If you are eating correctly i.e.: proper protein for building blocks, fat for hormonal stimulation, and carbs for insulin to push the nutrients into the muscle, you'll get stronger.
Thats adaptation #1.Sure if I did my squats at 50lbs every workout it would not give me the strength gains I want....but SS and SL isn't about that it's about adding weight...so not sure where that comment came from
If you are following SS or SL5x5, you should be adding albs every week.
Thats adaptation.As for the intake will the body adapt...yup if you are losing fat and muscle on a deficet you will eventually get to the point where you are at maintenance...but how do you explain my TDEE going up along with a lot of other peoples....oh adapting I guess..but since Im not building muscle...because I am at a deficet..things that make you go hmmmm
Protein synthesis and fat oxidation/synthesis is happening 24/7.
If energy in stays low while energy out stays high, the literature suggests mitochondrial adaptations that lower BMR/RMR.
This is why you have people who diet too low and stop losing fat.
Fat is like a high storage battery with unlimited potential.
If energy intake is too low and energy output is too high, the body won't have a reason to lose the fat!
In fact it believes a famine could be coming and will down regulate mitochondrial output to conserve energy.
Thats thermodynamics and it applies to everything.My genetics have nothing to do with it...
To an extent!
At least you admit that you aren't a slave to them.
;DThis OP admits they don't use a scale for intake...that right there is the red flag.
Measuring and weighing too little food is the same as eyeing up too little food.
I never measured.
My clients never measure.
We count macros and have optimal health.And PM and chastize me all you want it wont make a difference...people get called out on these forums for their posts all the time and don't think you or I are immune to it.
.If it's BS it gets called BS...
Yes.
Your information is complete BS.
Before saying adaptation doesn't happen with energy intake/output, read the literature.
If our bodies didn't adapt to calories we'd never be fat or skinny fat or ripped.
If it didn't adapt to weight lifting we'd never overtrain or get ripped or see lean muscle loss from foolishness like what you spout.
Research the following mitochondria, protein synthetic response, adipose tissue and fat oxidation.
Research mTOR and its job etc....
And lastly, i take time out of my busy life to answer countless PM's, emails and questions about this subject.
I've helped countless people lose fat and extend their lives.
While I do get payed for some of my programs that are quite intricate, most of my info I offer for free.
I have a pay it forward philosophy.
Your profile says you're blunt.....lol!
Educate yourself please.0 -
No. You should NEVER force yourself to be hungry to lose weight.0
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Add some lifting. That is the only thing I can tell you because I've been at this about 7months... I've only lost 10lbs but I'm almost in a size 10 at 170lbs (last time I was that small I was 152lbs).... at a certain point the weight becomes insignificant when you're lifting.
I go for a 20min walk every day and lift for about 20-30min 3x/week and although the scale isn't my friend... I'm definately seeing some great changes in my body composition.0 -
Lol plateaus are simply the body adapting.
The adaptation curve takes apps 3 weeks for most people.
That said, you should cycle calories and program training according to this curve.
The body will first adapt to energy in.
Then it will adapt to reps and weights used in training.
So if you continually train wight he same program like 5x5 or starting strength etc...you'll want to vary your rep ranges from week to week with 1 week off from the program every 4th or 5th.
With caloric intake, start on the lower end when working with lower weights, and as you work up in weight you'll raise caloric intake to meet the needs.
try and stick with a deficit between 5-20% below TDEE and every 4th-5th week at full TDEE to fight adaptation.
Hope that helps.
PM if interested in programming or caloric intake.
Maybe I can help.
This is a load of crap actually.
I have eaten on average 1700 calories everyday for almost a year. I have been lifting for 6months doing the exact same routine for the entire 6months....I have yet to hit a "plateau"..please.
It may "look" like good info but it's not...plateaus happen when you are overesitmating calories burned and/or underestimating calories in...it's called not being accurate with logging or not being honest with yourself.
THANK YOU!! That is so true!0 -
I SO appreciate all your input... I'll try to raise my cals/day and increase my circuit training perhaps - put a little change in the workout situation.
Just so darn frustrating when I've done basically the same thing years ago and had quick results.. but then I guess, like everything.. you change with age lol
Much appreciated everyone.. oh and yes .. I'll get a better scale for food!!
Why would you raise your calories? Try accurately weighing and logging your foods at the level you are now, before adding even more calories to your day. If you are not losing weight over time, then you are not eating at a deficit. Period. If you were near your goal weight, it might be different, but you aren't.
What has worked in the past for you, may not work now. In your mid 40s, your hormones start changing and your metabolism can drop, meaning you need fewer calories than you did in your 20s and 30s.0 -
Hi there! I am studying to be a specialist in fitness nutrition. If you're making an effor to walk at least 3 days per week, you're moderately active. There is a formula for weight loss which calculates how many calories you might should take in and it appears you could be endomorphic...Why not try changing up your macros. You need to get your macros everyday! Your macros are your protein, fat and carbs. I calculated to lose weight for you, that you should change your calories to 2,088...change your protein % to 35% - 182, carbs to 25% - 130, and fats to 40% - 92 g. Don't be shocked by these numbers, you just want to be sure you get the carbs and proteins..normally your fat will fall into that 40% when you meet the other two, or mine does any way. A lot of days, I will hit my macros and still come under my calorie intake. Give it a try, sometimes changing up your eating and hitting your macros helps. Do you like protein smoothies or shakes? Incorporate those, they're great for breakfast and always drink one after your walking to replenish, recover and help regrow your muscles to help you tone. Have a good day!!0
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What benefit do you think the OP will receive from having over 1g/lb of TOTAL body weight in protein.your protein % to 35% - 182,
I am not studying to be a specialist in fitness nutrition, but I DO however research plenty of things in this area.
I have not found any studies that show having protein this high will help anything.
Of course, it shouldn't particularly hinder either, though may mean she's a little bit less energetic.0 -
What benefit do you think the OP will receive from having over 1g/lb of TOTAL body weight in protein.your protein % to 35% - 182,
I am not studying to be a specialist in fitness nutrition, but I DO however research plenty of things in this area.
I have not found any studies that show having protein this high will help anything.
Of course, it shouldn't particularly hinder either, though may mean she's a little bit less energetic.
I think there are some studies out there that show 2-3 g protein per kg body weight (which ends up being close to 1 g per lb body weight) can be a benefit, though I'm not sure if that's just for athletes or others as well.
http://www.ncbi.nlm.nih.gov/pubmed/149714340 -
Lol plateaus are simply the body adapting.
The adaptation curve takes apps 3 weeks for most people.
That said, you should cycle calories and program training according to this curve.
The body will first adapt to energy in.
Then it will adapt to reps and weights used in training.
So if you continually train wight he same program like 5x5 or starting strength etc...you'll want to vary your rep ranges from week to week with 1 week off from the program every 4th or 5th.
With caloric intake, start on the lower end when working with lower weights, and as you work up in weight you'll raise caloric intake to meet the needs.
try and stick with a deficit between 5-20% below TDEE and every 4th-5th week at full TDEE to fight adaptation.
Hope that helps.
PM if interested in programming or caloric intake.
Maybe I can help.
This is a load of crap actually.
I have eaten on average 1700 calories everyday for almost a year. I have been lifting for 6months doing the exact same routine for the entire 6months....I have yet to hit a "plateau"..please.
It may "look" like good info but it's not...plateaus happen when you are overesitmating calories burned and/or underestimating calories in...it's called not being accurate with logging or not being honest with yourself.
What your saying is crap! HelloitsDan is absolutely correct. I had been eating 1200 calories with the same work out for over a year only lost 25 pounds the first 4 months, and haven't lost since I first started 2 years ago and have plateaued ever since. When Dan Told me this same thing he's telling the OP, Upped my calories as I burned more and start lifting heavier- I've lost 4 pounds in 2 weeks. My body is more defined, I've lost inches and I way upped my protein to hit my macros. This matters. Same thing as gassing up your car, the further you go, the more fuel the body needs. Always changing your routine, the body does get use to it and stops responding, you have to switch it up, now maintaining is a different story.
Dan creates goddesses with the road map to life. I am living proof. One of many.0 -
[/quote]And PM and chastize me all you want it wont make a difference...people get called out on these forums for their posts all the time and don't think you or I are immune to it.
I PM'd you because myself and many other professional trainers think you're a ****ing idiot.If it's BS it gets called BS...
Yes.
Your information is complete BS.
Before saying adaptation doesn't happen with energy intake/output, read the literature.
If our bodies didn't adapt to calories we'd never be fat or skinny fat or ripped.
If it didn't adapt to weight lifting we'd never overtrain or get ripped or see lean muscle loss from foolishness like what you spout.
Research the following mitochondria, protein synthetic response, adipose tissue and fat oxidation.
Research mTOR and its job etc....
And lastly, i take time out of my busy life to answer countless PM's, emails and questions about this subject.
I've helped countless people lose fat and extend their lives.
While I do get payed for some of my programs that are quite intricate, most of my info I offer for free.
I have a pay it forward philosophy.
Your profile says you're blunt.....lol!
I think you're a tool.
Educate yourself please.
Ah PT now makes even more sense...
As for what you think eh whatever...difference is I know what you are :laugh:
I never said macros didn't matter esp for weight lifters...I am 5lbs from Goal without his BS or paying for an intricate plan..it's not worth it...calories in <calories out=weight loss...resistence training and watch macros for body comp (fat loss over muscle loss)..easy peasy.Upped my calories as I burned more and start lifting heavier- I've lost 4 pounds in 2 weeks. My body is more defined, I've lost inches and I way upped my protein to hit my macros. This matters. Same thing as gassing up your car, the further you go, the more fuel the body needs.
Again red flag people OP is not weighing food...how do you know how many grams of protien your getting even if you don't count calories...
*walks away shaking head*0
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