5 week stall at TDEE-20%

skydiveD30571

24 yr old
6'2"

Starting weight on 1/2/2013: 237lb
Current weight 232lb

Some background, I lost a good 20 pounds last year in a couple months by doing a significant calorie cut (I didn't know anything back then and a lot of it was lean mass). This time around, I'd like to drop a few pounds but retain as much lean mass as possible.

The first two weeks I dropped 5lbs (typical water weight loss) and since then I've weighed exactly 232 every week. I weigh on wednesday mornings before eating anything.

I calculated a BMR of 2200, TDEE of 3100 (lightly active), TDEE-20% of 2480.
According to various measurement calculators, my starting bf% was 19% and is currently 17%.

Diet: During the week I am pretty strict. Protein: 1-1.1 g/lb LBM, Fat about .3g/lb total weight, carbs fill in the rest. Weekends I am a little more casual about it but I am strict about watching proportions.

Exercising: I work a sedentary desk job for the most part, and am active on the weekends. I usually do strength training 4 days a week at a level I would call moderate (I sweat a lot and have increased heart rate, but it's nothing like football workouts used to be), and cardio 2-3 of those days. Cardio consists of HIIT on the elliptical, or floor core work with running laps in between sets. I have made large strength gains in every area, and my 2-3 rep bench has gone up 10lbs every week for the last 5 weeks.

Clothes are noticeably tighter in the chest and arms, and noticeably looser around the midsection. I've lost at least 2 inches on my waist also. Now I know what people think, "you're losing inches and getting stronger, who cares about weight!?" And for the most part I don't care about the number on the scale. But for my instructing job weight is important and to be safer I need that number to come down a little. I understand the concept of newbie gains, and have been into lifting weights on and off for about 7 years now so I'm familiar with what happens. But surely after 5 weeks I'd start seeing a decrease, even half a pound? Can I really be holding onto that much water? I just noticed my pre-workout drink has creatine in it, and in my experience when I take creatine my muscles have a tendency to take in water. Could that be why my weight is so steady? Surely I'm not eating anywhere close to maintenance either. I'm confused at what's going on!

skydiveD30571

bump

BarackMeLikeAHurricane

It's probably the creatine. How long have you been taking it? Has the intensity/frequency/variety of your exercise changed at all? Those are a few possible reasons for not seeing weight loss. Are you sure your logging is accurate? Do you measure/weigh everything? Are overestimating exercise calories?
If you're doing everything right there are a couple options. Eiither take a diet break and eat at maintenance for 2-4 weeks or slightly bump down your calories, maybe to TDEE -25%. those BMR/TDEE calculators are just estimates and are wrong for about 30% of people.

skydiveD30571

I've been using this pre-workout since the end of last year, so the entire time I've been progressing. It's almost empty so I think I'll look for a different one with less or no creatine in it. I know whenever I come off creatine I lose muscle size (from the water release I'm sure) so I'm prepared for that.

As for workouts, I've found I progress best by going in 2-3 week cycles. So every 2-3 weeks I'll switch up exercises, intensity, and incorporate different types of cardio.

I do not have a food scale but anything that can be measured in a measuring spoon or cup I do it. That includes peanut butter, nuts, milk, veggies, dressing, basically anything not individually containered. The only thing I guess on is the boneless skinless chicken, and if anything I probably guess a little high if at all. I might be an ounce off but that equates to only 25+- calories.

I also just got back my blood test results from monday. I was checking for other things but noticed my TSH is normal but T4 (thyroid) was a tad low. 4.2 with a range of 4.6-12.0. Doc said its not low enough to worry about but keep an eye on it. So maybe dropping down to TDEE-25% might help a little. I'll drop the creatine first and then do that next. Thanks for the advice.

jzammetti

Are you netting under yor BMR on workout days?

I think you are more likely moderately active...but it is so hard to guess with such generic activity levels, so I bought an HRM and found my TDEE was 300 calories higher than estimated using a calculator...

shellma00

I feel the exact same way. I initially lost 7 lbs from Dec 26 until I changed to TDEE - 20% almost 5 weeks ago and have not had any loss from it either. I am not doing anything different in my weekly routine except for eating more calories because of the amount TDEE - 20% gave me. I am starting to get frustrated, but have told myself I am going to give it a full 6 weeks before I decide to change back or to TDEE - 25% or TDEE - 30%.

I hope you get answers or find what works for you. This is all a guessing game.

skydiveD30571

Are you netting under yor BMR on workout days?

It's possible. I quit trying to estimate calories burned during workouts because I thought that might be what I was doing wrong. I mean according to the elliptical I can easily burn 350cal in 17 minutes with decent intensity. That seems a bit much but maybe not.

auddii

Get a food scale, and here's why: http://www.youtube.com/watch?v=JVjWPclrWVY

Also, your TDEE is an estimate based off of calculators, so try reducing your calories by maybe 100-200.

Or if you want real answers, ask about your intake in this group: http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-
They have a standard form for questions you should answer when asking about a stall, so look at the sticky before posting.

jzammetti

Are you netting under yor BMR on workout days?

It's possible. I quit trying to estimate calories burned during workouts because I thought that might be what I was doing wrong. I mean according to the elliptical I can easily burn 350cal in 17 minutes with decent intensity. That seems a bit much but maybe not.

Netting under your BMR can cause what you describe...our bodies need regular acceptable amounts of food. Every time your net below your BMR, you cause a shift in the way your body functions (not a good one) and it takes tome to recover from it and work normally again. Obviously one day under BMR will not cause a problem...but if you are doing it a lot it could be your issue.

Also, to make sure your burns are accurate, you probably need a HRM...I have polar FT4 and I love it - easy and an excellent tool for about $70 on amazon

skydiveD30571

It might be worth trying to bump up to maintenance calories for a couple weeks and see what happens there. I've always had a tendency to undereat.

dixiewhiskey

Lose the creatine for a bit and you will see the water weight come off.

strikerjb007

Are you netting under yor BMR on workout days?

It's possible. I quit trying to estimate calories burned during workouts because I thought that might be what I was doing wrong. I mean according to the elliptical I can easily burn 350cal in 17 minutes with decent intensity. That seems a bit much but maybe not.

Depends on what formula you use. I use one that includes exercise so I don't have to worry about logging exercise. I eat around 2000 calories TOTAL when cutting. Creatine can give you a pound or two but that's it.

cmriverside

Is that your "D" licence number ins skydiving?....(I've got one, but I got it in 1974...it's a little lower than that...)

skydiveD30571

Is that your "D" licence number ins skydiving?....(I've got one, but I got it in 1974...it's a little lower than that...)

It sure is. Got it in 2010 I believe. The A license number is approaching 60,000 if not over by now!