Lifting, cardio and cal deficit, but still on plateau...

bestbassist

As the topic states - I've been doing various training regimens and stayed on a calorie deficit but I haven't loss any more weight since November. I used to weigh 155-160 (up until 7 years ago) and I would kill to get back to that, but no matter what I do, I'm no longer dropping. I don't have any muscle definition either, nor can I gain strength. I pretty much stay on a plateau with everything. It took me a year to drop 40 pounds - from 255 - 215 but I still have a long ways to go.

At the advice of my former trainer, I periodically move my calories up and down to "confuse" my metabolism, as well as do HIIT and strength training (mostly free weights - not many machines). I've stayed on a mostly organic, white meat, fish, fruit and veggie diet. My bench and squats are pathetic but I'm really not concerned with winning any competitions any time soon. Honestly, I just want to to lose this pesky weight but even when I switch my workouts to 90% strength training, I don't look any different and my BMI is still just under 30% (down from around 32%).

I've been to a few different doctors and I don't have any thyroid issue or anything else that should hinder weight loss. I did have low testosterone but I've been supplementing for over a year. Losing weight and/or building muscle is allegedly "easier" for males, but that is not always the case. Anyone have any sound advice or thoughts? Just crappy genetics?

iwantwow

try upping your cal and stay on it for a week and see....i increase my intake from 1300 to between 1800-1900 and it broke my plateau ...also over workout might be the reason...try a notch down and see

Lupercalia

Perhaps you should open your diary so people commenting can see what you're eating/amounts.

ruwise

It is hard without seeing your diary but I'd up the calories for a little while and give your body a rest for a while. How many calories a day are you eating?

dkutnyak

Your diet is of interest...ever thought about doing healthy smoothies ...veggie and/or fruit ? Check out......youngandraw.com

jzammetti

I have e exact same issue - so a week ago I changed my caloric intake to maintenance and will keep it that way for 2 weeks then drop back to my reasonable deficit to see if it works.

In the first week of eating at maintenance, I actually lost .5 a pound. Go figure...