How did YOU get through your plateau?
wattsy84
Posts: 123
Bit about me.......started at 178lbs in jan, got to 164lbs by feb (target 150lbs) but have been stuck there ever since, learnt a lot on the way, upped my cals to 2470 as i was eating way too low (1400).... no change, now lowered them again slightly (2160) with no effect and incorporated heavy lifts 3x a week with cardio 2x and football on Saturdays (also my cheat day) so far still stuck (after 3 weeks). Have given each change 3 weeks, can see any physical changes either!. Currently in a TDEE -20% deficit. Eat pretty clean (chicken breast,veggies,nuts,Greek yog,eggs,cottage cheese,oatmeal,fruit,salad) 160g protein daily. Do have occasional off days where I go over because I binge at night mainly on cereal! But determined to stop those!
What was the best way you guys got through your plateau?. Please help!
What was the best way you guys got through your plateau?. Please help!
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Replies
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Maybe upping your calories by 1,070 at once is what led you to not see any change?
I hit a plateau after losing 25 lbs on 1,200 cals. Increased it to 1,500 and saw an immediate loss. Maybe you should have slowly increased your cals? I would say give it more time. Those who go from eating below their BMR to going TDEE or TDEE-20 sometimes wait for 2 months before anything happens.0 -
Underestimating just how much food you've eaten is a common mistake, one that can lead to a weight loss plateau or weight gain. Yet keeping a diary of your daily food intake (every bite, taste, or lick) can help you see where you're going wrong. Try these food diary tips:
Track the time of day and your feelings when you eat to discover problem times and emotions that cause you to binge eat.
Recognize your eating triggers and find healthier foods to satisfy your hunger or better alternatives than food to cope with your emotions.
Monitor your progress, track your new behaviors, and reward yourself with a manicure or movie for all your hard work.
It really works! Also cut dairy out of your meals for a month and see the results.
Your Friend in fitness
James0 -
Sounds like you've been low calorie eating for far too long... how are your cheat days? They should be well above maintenance with low fat and very high carb (starchy carbs specifically). For someone of your weight, I would recommend a solid refeed day in the 3-4000kCal range for 1 to 2 days... TDEE for your weight is about 2300-2500Bit about me.......started at 178lbs in jan, got to 164lbs by feb (target 150lbs) but have been stuck there ever since, learnt a lot on the way, upped my cals to 2470 as i was eating way too low (1400).... no change, now lowered them again slightly (2160) with no effect and incorporated heavy lifts 3x a week with cardio 2x and football on Saturdays (also my cheat day) so far still stuck (after 3 weeks). Have given each change 3 weeks, can see any physical changes either!. Currently in a TDEE -20% deficit. Eat pretty clean (chicken breast,veggies,nuts,Greek yog,eggs,cottage cheese,oatmeal,fruit,salad) 160g protein daily. Do have occasional off days where I go over because I binge at night mainly on cereal! But determined to stop those!
What was the best way you guys got through your plateau?. Please help!0 -
How do I reset my metabolism?0
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Sounds like you've been low calorie eating for far too long... how are your cheat days? They should be well above maintenance with low fat and very high carb (starchy carbs specifically). For someone of your weight, I would recommend a solid refeed day in the 3-4000kCal range for 1 to 2 days... TDEE for your weight is about 2300-2500Bit about me.......started at 178lbs in jan, got to 164lbs by feb (target 150lbs) but have been stuck there ever since, learnt a lot on the way, upped my cals to 2470 as i was eating way too low (1400).... no change, now lowered them again slightly (2160) with no effect and incorporated heavy lifts 3x a week with cardio 2x and football on Saturdays (also my cheat day) so far still stuck (after 3 weeks). Have given each change 3 weeks, can see any physical changes either!. Currently in a TDEE -20% deficit. Eat pretty clean (chicken breast,veggies,nuts,Greek yog,eggs,cottage cheese,oatmeal,fruit,salad) 160g protein daily. Do have occasional off days where I go over because I binge at night mainly on cereal! But determined to stop those!
What was the best way you guys got through your plateau?. Please help!
My cheat days are a good 3000+ BUT i play 90 mins of competitive football on that day burning a good 1000+ cals but I eat a lot of carbs on that day specifically for the football (oatmeal,bananas,brown pasta/rice etc)
My TDEE is apparently closer to 3000 due to working as a decorator 8hrs a day then weights or cardio in eve! I didn't realise this at the start, hence eating 1400 and I found out my body could be in starvation mode so that's why I upped it!
Shall I reset my metabolism then start over at 2200 cals?0 -
Yes - do a hard reset of your metabolism... general guidelines for this would be eating 200-300kCal surplus for 2 weeks... then carry on with a -20% deficit.0
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Kept eating a deficit.0
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I went waaaay over my goal for the day and stopped exercise for a few days! I was stuck at 133 for 3 weeks and after Easter, lost 3lbs!0
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Yes - do a hard reset of your metabolism... general guidelines for this would be eating 200-300kCal surplus for 2 weeks... then carry on with a -20% deficit.
Will I put on weight doing this? Is that 2-300 over TDEE? Should I carry on my exercise routine?0 -
Yes - do a hard reset of your metabolism... general guidelines for this would be eating 200-300kCal surplus for 2 weeks... then carry on with a -20% deficit.
Will I put on weight doing this? Is that 2-300 over TDEE? Should I carry on my exercise routine?
I did a hard reset in January and gained 3-4 pounds I ate what the charts said was my TDEE and did little exercise. Then went to a deficit February 1st that was more than what I did before my weight loss stopped and upped workouts lost 6 pounds. Figured my actual TDEE (based on calories in and pounds lost) and went with a 25% cut (I still had more than 50 to lose) and lost 5 1/2 in March. Re-ran the numbers and have gone up again. Good luck I hope it works for you.0 -
So do I eat at TDEE (maintenance) or above for 3-4 weeks? My TDEE is around 3000 that's a lot to eat lol0
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So do I eat at TDEE (maintenance) or above for 3-4 weeks? My TDEE is around 3000 that's a lot to eat lol
TDEE for a couple weeks for sure. Assuming your calculated TDEE is correct.0 -
Minimum at TDEE... i would highly recommend 200 above... yes you may gain some weight... but it's very likely that you will upregulate your thyroid and in turn drop some fat and water in the process.... in the long-run you'll be better off... after about 2 weeks eating TDEE+200 or so you can resume dieting at -20% - about 2400kCal per day incorporating bi-weekly refeeds
Not to mention if you're lifting heavy during this time then any fat gain would be almost entirely mitigated.So do I eat at TDEE (maintenance) or above for 3-4 weeks? My TDEE is around 3000 that's a lot to eat lol0 -
I will let you know when I do. Going on 5 weeks now UGH!!!! Decided today to change up my work out. Doing lifting before cardio maybe that will shock something into a change.0
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I found this interesting:
http://www.doctoroz.com/videos/3-rules-reboot-metabolism. Good luck! I haven't lost enough weight to reboot yet
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Losing weight is an aggresion to our body - no matter if this is for a good end. So best way is to give your body time to adapt to the changes - 1 month per 2 pounds lost. It is normal to be some months in this plateau. If it lasts more than a few months, my recommendation is always to visit a personal dietician. Mine is helping me a lot!0
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So do I eat at TDEE (maintenance) or above for 3-4 weeks? My TDEE is around 3000 that's a lot to eat lol
TDEE for a couple weeks for sure. Assuming your calculated TDEE is correct.
How can we get a true TDEE calculation? Every one I use comes out different?0 -
Can someone work out my TDEE based on this..........
5"10 29 male
A 16hr day for me consists of...
7 hours a day constantly on my feet, decorating,climbing ladders/scaffold,rolling ceilings/walls etc
2 hrs playing with kids/doing chores
1hr stretching or exercising weights/cardio
1hr doing things around the house
0.5-1hr driving
2 -2.5hrs watching tv then bed
Also 3 hours fishing one night a week
And 90 mins of competitive football on Saturdays
I worked it out at either 2850 or 3160 on this site http://calorieline.com/tools/tdee#tdee0 -
I'm not a guy, so I don't know if I can help, but I don't think you were eating too low for too long. I would keep at it for another couple of weeks at 2100 or so. I started the same as you, was too low (1200) for about the same amount of time, then bumped up to 1700. I lost a lb the first week, but I really felt it kick into gear when I started using the elliptical. I've since come off my plateau and lost another 5.0
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maybe your body is trying to tell you to man up... you are a man you are not suppose to weight 150lbs...0
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maybe your body is trying to tell you to man up... you are a man you are not suppose to weight 150lbs...
Very helpful.....thanks for that!0 -
http://iifym.com/tdee-calculator/Can someone work out my TDEE based on this..........
5"10 29 male
A 16hr day for me consists of...
7 hours a day constantly on my feet, decorating,climbing ladders/scaffold,rolling ceilings/walls etc
2 hrs playing with kids/doing chores
1hr stretching or exercising weights/cardio
1hr doing things around the house
0.5-1hr driving
2 -2.5hrs watching tv then bed
Also 3 hours fishing one night a week
And 90 mins of competitive football on Saturdays
I worked it out at either 2850 or 3160 on this site http://calorieline.com/tools/tdee#tdee0 -
maybe your body is trying to tell you to man up... you are a man you are not suppose to weight 150lbs...
Very helpful.....thanks for that!
dude focus on getting leaner not getting to a number on a scale that no adult male your height should be at.0 -
So do I eat at TDEE (maintenance) or above for 3-4 weeks? My TDEE is around 3000 that's a lot to eat lol
TDEE for a couple weeks for sure. Assuming your calculated TDEE is correct.
How can we get a true TDEE calculation? Every one I use comes out different?
You can't, they're all estimates. Take a couple and average them out if you want.0 -
maybe your body is trying to tell you to man up... you are a man you are not suppose to weight 150lbs...
A man can be lean and mean at 150 pounds. My husband is a solid 150 and is a very strong and powerful medal-winning (in national events) cyclist/runner.
150 used to be average passenger weight for US boats/airplanes but now they had to bump it up because the average person isn't that lean anymore...
* * * *
I hope you can get through your plateau!0 -
So do I eat at TDEE (maintenance) or above for 3-4 weeks? My TDEE is around 3000 that's a lot to eat lol
TDEE for a couple weeks for sure. Assuming your calculated TDEE is correct.
How can we get a true TDEE calculation? Every one I use comes out different?
You can't, they're all estimates. Take a couple and average them out if you want.
you can... you have to go to one of those nutrition institutes at your local college or health center and have one of those scans done.0 -
maybe your body is trying to tell you to man up... you are a man you are not suppose to weight 150lbs...
Very helpful.....thanks for that!
dude focus on getting leaner not getting to a number on a scale that no adult male your height should be at.
I don't believe you can get as lean as I want to be at 160lbs else I would happily stay at 160lbs0 -
maybe your body is trying to tell you to man up... you are a man you are not suppose to weight 150lbs...
Very helpful.....thanks for that!
dude focus on getting leaner not getting to a number on a scale that no adult male your height should be at.
I don't believe you can get as lean as I want to be at 160lbs else I would happily stay at 160lbs
bro there are people out there who weight double your weight and have body fat in the low single digits. as i said before dont let that number on the scale drive your nuts it is not the be all end all to life.0 -
Everyone had different ideas about what weight/soze med and women should be, we all know BMI is not perfect but 5ft10 and 150lbs is a BMI of 23. well within 'health' range.0
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Cut dairy completely and high GI fruits until your weight comes down. Switch to complex carbs. Should see a difference in about 2 weeks.0
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