Plateau - HELP!

elo83

Ok so I've been stuck bouncing between 155-160 since December. Not sure what to do anymore to get these last 10 lbs off.
I started NROLW last week and I'm hoping that will get the weightloss kickstarted but I'm not sure anymore if anything is going to work.
I try to net about 1560 everyday and below is what a typical workout week looks like
Mon- Ripped in 30 or Running for 30 min
Tues - Kickboxing Class - avg burn - 550ish
Wed - NROLW - avg burn 180ish
Thur - Spin - avg burn 550-600ish
Fri - NROLW or off - avg burn 180ish
Sat - Cardio for 30 min - avg burn 280-350sh
Sun - NROLW or Kwando class - avg burn 320ish-450ish

I work in an office all day but I tend to get up a lot to get water or what not and I live in NY so I commute and walk around a lot cuz I have no car. Can anyone offer any suggestions? My diary is open if anyone wants to take a look..Thanks in advance!

elo83

Bump!

nitrogen_widget

I think you might be over estimating how many cals you burn with exercise.
I looked at your diary & some days you are at 1500 to 1700 cals & other days you are at 2000.

Have you tried being consistant with food intake & keep it in the 1500 to 1700 range daily?

elo83

I have a HRM that I wear whenever I exercise so I don't think I'm overestimating unless the HRM is wrong. :-/

elo83

Also just wanted to add I'm at 27% body fat. Would love looove to get to 20%

shaxnax

What I have learned in my clinical nutrition class when someone plateaus they need to decrease their intake on a daily basis by about 200 and/or increase exercise. Try doing some sort of physical activity that you are not used to doing. use muscles you're not used to using. I wish you luck and hope you can get it started.

yamagirl19

It's definately your food intake.

Also how long have you been doing the above workout plan? Should be switching it up every 3-4 weeks when you are close to your goal weight. The body adapts very easily. Also a workout should never feel easy it should be tough but you should feel good. Sweating a lot.

I am in the same place. I have been at the same weight since Christmas as well. I know it's my diet. I have reducded my caloric intake but I tend to binge on the weekends. My fault.

elo83

I eat my exercise calories back so I net 1560. My BMR is 1501 so I try to eat at least that much everyday.
If I didn't eat back exercise cals I'd be starving.
So not sure what to do anymore.
I just recently changed my workout schedule.
I believe this would be my 3rd week doing the above workouts.
Before I was mostly doing cardio every day. Either running, stairs, or kwando classes.
I added weightlifting into my routine and decreased the cardio.

gamehen2

Try changing your diet. Not your calorie intake, but what kinds of foods you eat and when.

Go higher protein, lower carbs; remove all sugars for a day or two each week; follow a carb cycling diet for a week or two; etc.... Just change things up to confuse your body and get the metabolism moving again.

Also, as what others said about your exercise - do different and new things to overcome your body's adaptation. I'm also seeing a lot of cardio but no real resistance exercises. Try weight lifting. You might gain slightly but it will help the lbs come off in the long run.

elo83

Will try to shake some things up.
But I generally try to eat every 3-4 hours.
I'm a creature of habit and I'll eat the same thing for weeks and weeks so maybe I'll have to change things there.
I have increased my protein and lowered carbs. My macros are 40,30,30 - carb, protein,fat
Question about carb cycling...how would I do that? What is that?

AggieCass09

i'm a huge believe in it being MOSTLY about diet...I say keep your carbs between 100-150 g and mostly from fruits and veggies.