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Stuck on the plateau

Slim2k
Slim2k Posts: 57 Member
edited January 18 in Health and Weight Loss
I am constantly maintaining and watch my diet and keep it around the 1500cal mark. But I cant seem to grt under 13.2 stone.

I run once a week and do insanity twice a week. Kind of hitting the frustration wall noe and just need some support.

Strange thing is my fiancée is in the same boat.

My diary is open, I have had a bad weekend. But my average cal is still 1500, so I am really confused. I drink about 9/10 cups of wster a fay and then tea on top of that.

Cheers

Jon

Replies

  • rabblerabble
    rabblerabble Posts: 471 Member
    Mix up your exercise to give your body something different to adjust to. Change the sets and reps patterns, and try new routines you haven't done for a while. Perhaps try getting on a bicycle in place of the running too.
  • Vaisaxena
    Vaisaxena Posts: 109 Member
    Protein is too low - calories are too low.

    Protein 14g/st.... calories for your bodyweight for fast weight loss should be around 1900.
  • Slim2k
    Slim2k Posts: 57 Member
    Thabks for the replies.

    I have calculated ny TDEE and subtracted 1k from the total.

    Can you explain my protein and calorie requirements. I assumed I was doing right.
  • Vaisaxena
    Vaisaxena Posts: 109 Member
    1000kcal deficit won't get you very far for very long... keep it moderate around -30%...

    Protein should be around 180-190g for you each and every day regardless of whether you exercise or not.

    The rest can come from clean carbs and fats.
    Thabks for the replies.

    I have calculated ny TDEE and subtracted 1k from the total.

    Can you explain my protein and calorie requirements. I assumed I was doing right.
  • Slim2k
    Slim2k Posts: 57 Member
    Ok cool, so that works out at 1785 a day. But why 18know protein and does it matter whay type.

    Excuse all the questions, but I like to understand, knowledge is power.
  • Vaisaxena
    Vaisaxena Posts: 109 Member
    For a number of reasons - high protein diets are far better for fat loss... satiety for one... protein synthesis for muscle retention is another... and thermic effect of food - meaning digesting protein takes extra energy that you are, in turn, burning just by consuming more protein.
  • Slim2k
    Slim2k Posts: 57 Member
    So should it always stay at 180g or do I adjust according to my weight or calorie intake?

    Also how to a eat 180g that's a heck of a lot to consume.
  • Vaisaxena
    Vaisaxena Posts: 109 Member
    Keep it high - re-evaluate every month as weight drops.

    180g is a lot and is tough to do at first - you may have a hard time getting there but you'll thank me for it in a few weeks. In fact, most people on a low-protein diet switching to a higher protein diet see almost immediate changes in physique (almost overnight).

    Good luck.
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