Please help with stall

gweneddk

Hi guys,

I've been struggling to drop a weight class for powerlifting since I think based on the way I look right now, competing at 148 would put me at a relatively lean but not impossible to achieve/maintain physique. I believe I've made some body comp changes (see bf thread) but would really like to see the scale to start moving again! I've read some of the previous advice threads you've given others and I'm hopeful you can help!

Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5'5", 159 lb, 30 years old, probably 28-32% bf? (see bf estimation thread)

What's your current gross intake of calories, on average?
since I started tracking 2/22: 1637

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
since I started tracking: 126, 154, 62

Do you use a food scale and measure everything?
Yes, when I am at home or preparing food at home to take with me. Not if I'm eating out.

Do you track all of your intake, daily? (Everything?)
Yes, except for probably 20-40 calories/day I consistently get from very low calorie things like BCAAs, Crystal light, Splenda, sf gum, etc.

Do you take cheat days or days off?
No, I try to fit treats into my macros/calories and if I go over, adjust my intake by trying to go a bit under the day before/after

How much weight have you lost so far and over what time period?
Overall I have lost nearly 60 lbs and 5 pants sizes since 2008. I first lost ~25 lbs and maintained at 195 lb for 3 years, then 2.5 years ago I started beginning to try to lose again, started lifting heavy, and have lost a little over 35 lbs

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
At work I'm on my feet 15-20% of the time, otherwise sit at a desk.
Training is powerlifting-based, heavy and relatively low volume: 2x/week bench, 1x/week squat, 1x/week DL, + assistance work obviously. It usually takes 45-60 min to get through each session.

2x/week I do 30-40 minutes of moderate intensity movement (sled drags, heavy prowler, high rep rows, skipping, etc.). I just finished up a 10 week high volume bench program and am back to a little lower volume there but I haven't changed the lower body/cardio days.

How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
I lost 10 lbs (down to 158) between July and October. Since October my weight has been between 158-161.
Up until February I was following a habit-based approach (choosing nutrient dense foods, eating only enough to be satisfied, limiting treats to a set budget) and I just started tracking in hopes of seeing the scale move. Since beginning tracking:

2/22/2014 161.2
3/2/2014 158.2
3/9/2014 159.2
3/16/2014 158.4
today I was 159.2 again

Are you breastfeeding? no

Do you have thyroid issues/risks or PCOS? not actively treated, although my dr. suggested I try iodine supplementation for "possible sub-clinical hypothyroidism" after I complained about my difficulty losing weight and my T3/Reverse T3 levels were borderline.

Sarauk2sf

Tagging

gweneddk

I should also mention my next powerlifting meet is June 8th and with all my recent struggles to try to lose scale weight, I am not sure if cutting a weight class is realistic while training to complete. So I'd appreciate your input on whether I should just eat for performance or keep chasing a deficit!

JeffseekingV

I should also mention my next powerlifting meet is June 8th and with all my recent struggles to try to lose scale weight, I am not sure if cutting a weight class is realistic while training to complete. So I'd appreciate your input on whether I should just eat for performance or keep chasing a deficit!

What is the next lower weight class? How has your strength been while losing?

I always felt weaker while cutting for the next weight class. It's usually trying to lose 1-2 lbs before weigh in and the 5-6 lbs a few months prior.

It would depend on what you want out of your PL meet. Your place in class or what your best lifts might be. Basically do you want to complete against others or compete for yourself?

Sarauk2sf

I should also mention my next powerlifting meet is June 8th and with all my recent struggles to try to lose scale weight, I am not sure if cutting a weight class is realistic while training to complete. So I'd appreciate your input on whether I should just eat for performance or keep chasing a deficit!

What is the next lower weight class? How has your strength been while losing?

I always felt weaker while cutting for the next weight class. It's usually trying to lose 1-2 lbs before weigh in and the 5-6 lbs a few months prior.

It would depend on what you want out of your PL meet. Your place in class or what your best lifts might be. Basically do you want to complete against others or compete for yourself?

Hi! We ask people not to provide input on intake threads. http://www.myfitnesspal.com/topics/show/861596-please-read

JeffseekingV

I actually was aware of this. So I tried to help w/o commenting on what she should eat or how much.

I didn't think commenting how she felt was advice on what to eat or how much. sorry about that

SideSteel

Tagging

Sarauk2sf

I actually was aware of this. So I tried to help w/o commenting on what she should eat or how much.

I didn't think commenting how she felt was advice on what to eat or how much. sorry about that

While it was not a direct comment/question re intake, we still like to have people not comment on these types of threads other than to give encouragement or if we have requested people to do so due to specific circumstances. It muddies things, especially when the follow up answer and response would naturally lead down the path of intake.

gweneddk

Hi Sara and SideSteel,

I know you are busy so I wanted to say feel free to bump me down on the list a bit if needed... I just found out I am going to Germany next week Tuesday for work (last minute trip) and I don't plan on tracking or weighing while I am there; I will go back to my habit-based intake which I know is a good balance of enjoyment and generally maintenance levels. I'll be back in the game when I return on April 4th.

Thanks!
Nicole

Sarauk2sf

Hope you have a great trip. Can you bump this thread when you return, as well as update it with your then current stats.

gweneddk

Back in the states and back to logging today

I had a fair amount of wine and bread on my trip and am currently retaining some bloat I'm sure, weight this morning was 163.8 but I imagine that will drop a couple lbs in short order as I get back to normal eating and workouts.

Sarauk2sf

Could you update us in 4 - 7 days - when the bloat looks to have calmed down and we can take it from there.

gweneddk

Since I've gotten home and started tracking again. I felt yesterday pretty "back to normal" in terms of bloat and everything:
Fri 162
Sat 160.4
Sun 161.2

I've cut my calories to 1400-1500. I had some leftover meal replacements (Medifast/Wonderslim type products) and decided I want to use them up so my plan is to use them for breakfast and to replace most of my after dinner "treats" that I've been fitting into my calorie count so far.

So far I've been pretty hungry even though I'm getting tons of protein and veggies, but it is certainly tolerable. What remains to be seen is how my workouts will be affected.

Sarauk2sf

Is the meet your first one?

gweneddk

This will be my third meet. For the first I cut 5# to 165, last time I didn't cut bc I was in the middle (actually weighed in at 157 which is 3 or 4# lighter than I am now), although I was losing slowly up till that point. I was a little disappointed w my gains leading up to my last meet and I blamed mostly programming but it may have been from eating at a deficit too so I'm not sure what to do this time

gweneddk

Just wanted to give a quick update, definitely seeing a downward trend so I hope it continues. I'm back at my pre-trip weight. I have been able to keep my calories pretty low this week knowing that this weekend I will be eating out for my birthday and will have a couple days of higher calories/fat/carbs.

Weight trend:

Fri 162
Sat 160.4
Sun 161.2
Mon 159
Tues 159.2

Average intake:
Cal: 1414, Carb:117 (37 fiber), Pro:147, Fat: 50

I'll keep around these levels unless my workouts suffer or I hear otherwise from you guys. Although as mentioned above, once I hit the weekend my averages will skew higher on calories, carbs and fats. Normally I don't plan "cheat days" but for my birthday I make an exception

Sarauk2sf

Unless you meet is a 'big one' where you want to go for a State record at 148lb for example , then honestly, I would just keep on track with your longer term weight loss goals. If we stopped cutting a few months before a meet, we would never end up losing any weight, assuming at least a couple of comps a year as we would never be cutting.

So, I would keep with a reasonable deficit and keep on at a steady loss. If your lifts are impacted too much, then reduce the deficit a bit. It's a trade off.

gweneddk

Yeah, IDK, state records are nice but at the same time aren't that big of a deal, I'm already the state record holder at 165 for Sq and DL and there currently is no record holder at 148 for Sq/DL so if I made weight I'd be pretty much a shoe-in LOL. (there are record holders for equipped just not raw).

Mostly I'm just struggling a bit with "eyes on my own plate" because I've had countless coaches and random internet strangers/MFP tell me that I should be in a deficit when eating 1600/day, and even at 1450/day it is looking like it isn't going to be exactly fast. I guess time will tell.

gweneddk

48 hour bump

I am admittedly feeling very discouraged this morning. 1650 calories/day wasn't a deficit, 1525 wasn't, and apparently 1450 isn't either since I've been at 159.8 Weds and Thurs and 160 this morning.

SideSteel

When I go into your logging history I show logging in March for about 2 weeks, and I show about 1 week of logging in April.

I would first suggest that you keep your intake levels the same for another week continuously, and report back to us at the end of that week which would at least give us two consecutive weeks of data to work with and potentially make some conclusions about.

Can you do this and bump this thread in 1 week?

Sarauk2sf

Sorry - I was not certain that you were looking for intake advice. Are you looking to continue on a 'reasonable' weight loss and see how you do re strength and getting towards the 148 and tweak as needed as you go?

gweneddk

When I go into your logging history I show logging in March for about 2 weeks, and I show about 1 week of logging in April.

I would first suggest that you keep your intake levels the same for another week continuously, and report back to us at the end of that week which would at least give us two consecutive weeks of data to work with and potentially make some conclusions about.

Can you do this and bump this thread in 1 week?

Sidesteel: I've been logging since 2/22, starting with a goal of 1650, dropping down to 1575. I did not log while I was in Germany at the end of March, and once I got back I set my calories to 1450 since neither of the previous levels hadn't resulted in a loss. I know it has only been a week and I'm willing to continue here if reasonable but I hadn't heard back from you or Sara on whether 1450 *was* reasonable so that's why I thought I'd bump.

My squats yesterday kinda sucked and I said to my trainer "well I'm basically starving" and he implied that I was an idiot for trying to lose 1lb/week for the next 8 weeks, given 6 workouts/week. (He was much nicer than that but I know him well enough to know he disapproves.)

So to answer your question, Sara: I was originally thinking I would try to lose 1#/week which would allow me to make weight for my comp. I was 99% sure I wouldn't be able to do that as I haven't lost that quickly since May-June 2012 when I went from 180-170 in 10 weeks. but I figured I'd at least give it a try. I thought 8 weeks of misery might be worth it if I could get to goal, rather than spending months and months losing weight at 0.25 lb/month or less. I'm not even really sure what "reasonable" weight loss is since in 2.5 years I've only managed to lose 30# (with some obvious muscle gain as well).

gweneddk

Sorry for being unclear before. I guess I'm just impatient to get some results SOMEHOW since although I'm relatively new to logging, I've been stuck at this weight since Sept/Oct and I'm starting to think that my body is just refusing to get any lighter.

I really appreciate you guys taking the time to reply, I know you're competing this weekend Sara. For the time being I will stay the course for another week as Sidesteel suggested.

Sarauk2sf

If you can log for one more week and check back with us and then we will see where you are. I would not focus on getting down to the 148 if I were you - just on losing in a way that minimizes the impact to your lifts and 'sanity'.

SideSteel

Sorry for being unclear before. I guess I'm just impatient to get some results SOMEHOW since although I'm relatively new to logging, I've been stuck at this weight since Sept/Oct and I'm starting to think that my body is just refusing to get any lighter.

I really appreciate you guys taking the time to reply, I know you're competing this weekend Sara. For the time being I will stay the course for another week as Sidesteel suggested.

I pulled mid March through current which is why I didn't catch the february logging, sorry about that. That being said, I still think it would be wise to give this another week, report back to us, and then we can discuss possible adjustments.

gweneddk

If you can log for one more week and check back with us and then we will see where you are. I would not focus on getting down to the 148 if I were you - just on losing in a way that minimizes the impact to your lifts and 'sanity'.

Sounds good Sara and Sidesteel, thanks! I'll stay here if my workouts seem ok, but if they get any worse I will adjust.

Sarauk2sf

Let us know if you are having issues, however, locking in the interim so we can track active threads. Please PM either myself or SideSteel when you are ready to update, including a link to this thread, and we will unlock so you can.

Sarauk2sf

Unlocked at OPs request.

gweneddk

Here's an update. At this point I'm just looking for advice as to where to set my macros.

I stopped tracking for awhile, ate pretty freely, and gained some weight back since I was having a hard time maintaining a deficit while training for my powerlifting meet. For the past 2 months my weight has been fairly steady holding at 168 pounds, occasionally spiking to 170 after a carb heavy day.

I started tracking again 2 weeks ago. Average macros for the past 2 weeks: 1838 calories, 130 protein, 172 carb, 73 fat.

current workouts are ~3 crossfit sessions (short strength +metcon) + 2-3 heavier strength sessions

Would appreciate advice as to where to set my macros so I can drop some of this extra weight! Thanks!

SideSteel

Here's an update. At this point I'm just looking for advice as to where to set my macros.

I stopped tracking for awhile, ate pretty freely, and gained some weight back since I was having a hard time maintaining a deficit while training for my powerlifting meet. For the past 2 months my weight has been fairly steady holding at 168 pounds, occasionally spiking to 170 after a carb heavy day.

I started tracking again 2 weeks ago. Average macros for the past 2 weeks: 1838 calories, 130 protein, 172 carb, 73 fat.

current workouts are ~3 crossfit sessions (short strength +metcon) + 2-3 heavier strength sessions

Would appreciate advice as to where to set my macros so I can drop some of this extra weight! Thanks!

What has your weight done in the past two weeks at that intake?

gweneddk

What has your weight done in the past two weeks at that intake?

Same as the past 2 months of eating ad lib, generally. I didn't write down exact readings but I had one day I dropped a bit to 167.6 and the rest ~168 with a few 170 days after my higher calorie dinners.