Help - Can't 'Shock' my Body out of this Plateau

Do you take measurements of your body? It's a much better measure of progress than the scale

No - but that's on my list with the food scale.. :happy:
I HAVE seen a big difference in my body - so that's what's helped keep me 'on the wagon'... lol

If you're seeing a big difference in your body then don't worry about the number on the scale! So many people get fixated on a number but losing body fat and losing weight are not the same thing. If you're losing body fat and gaining muscle then you may not see a significant change on the scale. If that's the case for you then you're on the right track and you don't need to change what you're doing.

The body doesn't adapt to calories but it sure as heck adapts to exercise at a given level. That means the calories burned may be lower than thought. So the guy above is right to say add weights and increase/vary intensity of exercise.

The body doesn't adapt to calories but it sure as heck adapts to exercise at a given level. That means the calories burned may be lower than thought. So the guy above is right to say add weights and increase/vary intensity of exercise.

Homeostasis

By saying the body doesn't adapt to calories flies in the face of your physiology and one of the reasons why you gain fat, muscle etc.
Basic physiology btw.

Simple fix is to back off on your cheeses of any type/bread/deli intake. Too much sodium = water weight. Try it for a week and see if you find a difference. I am on low carb diet and hit a plateau also. One of the things they say to do to break it is to not eat cheeses. It's kiling me because I love cheese, but I don't love the plateau. Good luck!

and the outcome?

Lol plateaus are simply the body adapting.
The adaptation curve takes apps 3 weeks for most people.
That said, you should cycle calories and program training according to this curve.

The body will first adapt to energy in.
Then it will adapt to reps and weights used in training.
So if you continually train wight he same program like 5x5 or starting strength etc...you'll want to vary your rep ranges from week to week with 1 week off from the program every 4th or 5th.
With caloric intake, start on the lower end when working with lower weights, and as you work up in weight you'll raise caloric intake to meet the needs.
try and stick with a deficit between 5-20% below TDEE and every 4th-5th week at full TDEE to fight adaptation.

Hope that helps.

PM if interested in programming or caloric intake.
Maybe I can help.

This is a load of crap actually.

I have eaten on average 1700 calories everyday for almost a year. I have been lifting for 6months doing the exact same routine for the entire 6months....I have yet to hit a "plateau"..please.

It may "look" like good info but it's not...plateaus happen when you are overesitmating calories burned and/or underestimating calories in...it's called not being accurate with logging or not being honest with yourself.

Outliers.

For the vast majority this applies.
Congrats on the genetics though.

On periodization in training.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/

Homeostasis: http://dictionary.reference.com/browse/homeostasis

I've broken many plateaus using my methods BTW.
But congrats on your success!

Does the body adapt...sure it does...but not in the way you describe...doing the SS or SL program does not cause adaptations...why because you may do the same exercises but it's not at the same weight.

Sure if I did my squats at 50lbs every workout it would not give me the strength gains I want....but SS and SL isn't about that it's about adding weight...so not sure where that comment came from

As for the intake will the body adapt...yup if you are losing fat and muscle on a deficet you will eventually get to the point where you are at maintenance...but how do you explain my TDEE going up along with a lot of other peoples....oh adapting I guess..but since Im not building muscle...because I am at a deficet..things that make you go hmmmm

My genetics have nothing to do with it...

This OP admits they don't use a scale for intake...that right there is the red flag.

And PM and chastize me all you want it wont make a difference...people get called out on these forums for their posts all the time and don't think you or I are immune to it.

If it's BS it gets called BS...

Lol plateaus are simply the body adapting.
The adaptation curve takes apps 3 weeks for most people.
That said, you should cycle calories and program training according to this curve.

The body will first adapt to energy in.
Then it will adapt to reps and weights used in training.
So if you continually train wight he same program like 5x5 or starting strength etc...you'll want to vary your rep ranges from week to week with 1 week off from the program every 4th or 5th.
With caloric intake, start on the lower end when working with lower weights, and as you work up in weight you'll raise caloric intake to meet the needs.
try and stick with a deficit between 5-20% below TDEE and every 4th-5th week at full TDEE to fight adaptation.

Hope that helps.

PM if interested in programming or caloric intake.
Maybe I can help.

This is a load of crap actually.

I have eaten on average 1700 calories everyday for almost a year. I have been lifting for 6months doing the exact same routine for the entire 6months....I have yet to hit a "plateau"..please.

It may "look" like good info but it's not...plateaus happen when you are overesitmating calories burned and/or underestimating calories in...it's called not being accurate with logging or not being honest with yourself.

Outliers.

For the vast majority this applies.
Congrats on the genetics though.

On periodization in training.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/

Homeostasis: http://dictionary.reference.com/browse/homeostasis

I've broken many plateaus using my methods BTW.
But congrats on your success!

Does the body adapt...sure it does...but not in the way you describe...doing the SS or SL program does not cause adaptations...why because you may do the same exercises but it's not at the same weight.

Muscular adaptations happen when protein synthesis is higher due to energy in.
If you stimulate protein synthesis and the building blocks are available, you'll build muscle.
strength happens when the CNS is stimulated causing adaptations in CNS output to the muscle.
If you are eating correctly i.e.: proper protein for building blocks, fat for hormonal stimulation, and carbs for insulin to push the nutrients into the muscle, you'll get stronger.

Thats adaptation #1.

Sure if I did my squats at 50lbs every workout it would not give me the strength gains I want....but SS and SL isn't about that it's about adding weight...so not sure where that comment came from

If you are following SS or SL5x5, you should be adding albs every week.
Thats adaptation.

As for the intake will the body adapt...yup if you are losing fat and muscle on a deficet you will eventually get to the point where you are at maintenance...but how do you explain my TDEE going up along with a lot of other peoples....oh adapting I guess..but since Im not building muscle...because I am at a deficet..things that make you go hmmmm

Protein synthesis and fat oxidation/synthesis is happening 24/7.
If energy in stays low while energy out stays high, the literature suggests mitochondrial adaptations that lower BMR/RMR.
This is why you have people who diet too low and stop losing fat.
Fat is like a high storage battery with unlimited potential.
If energy intake is too low and energy output is too high, the body won't have a reason to lose the fat!
In fact it believes a famine could be coming and will down regulate mitochondrial output to conserve energy.
Thats thermodynamics and it applies to everything.

My genetics have nothing to do with it...

To an extent!
At least you admit that you aren't a slave to them.
;D

This OP admits they don't use a scale for intake...that right there is the red flag.

Measuring and weighing too little food is the same as eyeing up too little food.
I never measured.
My clients never measure.
We count macros and have optimal health.

And PM and chastize me all you want it wont make a difference...people get called out on these forums for their posts all the time and don't think you or I are immune to it.

.

If it's BS it gets called BS...

Yes.
Your information is complete BS.
Before saying adaptation doesn't happen with energy intake/output, read the literature.
If our bodies didn't adapt to calories we'd never be fat or skinny fat or ripped.
If it didn't adapt to weight lifting we'd never overtrain or get ripped or see lean muscle loss from foolishness like what you spout.

Research the following mitochondria, protein synthetic response, adipose tissue and fat oxidation.
Research mTOR and its job etc....

And lastly, i take time out of my busy life to answer countless PM's, emails and questions about this subject.
I've helped countless people lose fat and extend their lives.
While I do get payed for some of my programs that are quite intricate, most of my info I offer for free.
I have a pay it forward philosophy.

Your profile says you're blunt.....lol!


Educate yourself please.

Add some lifting. That is the only thing I can tell you because I've been at this about 7months... I've only lost 10lbs but I'm almost in a size 10 at 170lbs (last time I was that small I was 152lbs).... at a certain point the weight becomes insignificant when you're lifting.

I go for a 20min walk every day and lift for about 20-30min 3x/week and although the scale isn't my friend... I'm definately seeing some great changes in my body composition.

I SO appreciate all your input... I'll try to raise my cals/day and increase my circuit training perhaps - put a little change in the workout situation.
Just so darn frustrating when I've done basically the same thing years ago and had quick results.. but then I guess, like everything.. you change with age lol
Much appreciated everyone.. oh and yes .. I'll get a better scale for food!!

Why would you raise your calories? Try accurately weighing and logging your foods at the level you are now, before adding even more calories to your day. If you are not losing weight over time, then you are not eating at a deficit. Period. If you were near your goal weight, it might be different, but you aren't.
What has worked in the past for you, may not work now. In your mid 40s, your hormones start changing and your metabolism can drop, meaning you need fewer calories than you did in your 20s and 30s.

your protein % to 35% - 182,

What benefit do you think the OP will receive from having over 1g/lb of TOTAL body weight in protein.

I am not studying to be a specialist in fitness nutrition, but I DO however research plenty of things in this area.
I have not found any studies that show having protein this high will help anything.
Of course, it shouldn't particularly hinder either, though may mean she's a little bit less energetic.

Lol plateaus are simply the body adapting.
The adaptation curve takes apps 3 weeks for most people.
That said, you should cycle calories and program training according to this curve.

The body will first adapt to energy in.
Then it will adapt to reps and weights used in training.
So if you continually train wight he same program like 5x5 or starting strength etc...you'll want to vary your rep ranges from week to week with 1 week off from the program every 4th or 5th.
With caloric intake, start on the lower end when working with lower weights, and as you work up in weight you'll raise caloric intake to meet the needs.
try and stick with a deficit between 5-20% below TDEE and every 4th-5th week at full TDEE to fight adaptation.

Hope that helps.

PM if interested in programming or caloric intake.
Maybe I can help.

This is a load of crap actually.

I have eaten on average 1700 calories everyday for almost a year. I have been lifting for 6months doing the exact same routine for the entire 6months....I have yet to hit a "plateau"..please.

It may "look" like good info but it's not...plateaus happen when you are overesitmating calories burned and/or underestimating calories in...it's called not being accurate with logging or not being honest with yourself.

What your saying is crap! HelloitsDan is absolutely correct. I had been eating 1200 calories with the same work out for over a year only lost 25 pounds the first 4 months, and haven't lost since I first started 2 years ago and have plateaued ever since. When Dan Told me this same thing he's telling the OP, Upped my calories as I burned more and start lifting heavier- I've lost 4 pounds in 2 weeks. My body is more defined, I've lost inches and I way upped my protein to hit my macros. This matters. Same thing as gassing up your car, the further you go, the more fuel the body needs. Always changing your routine, the body does get use to it and stops responding, you have to switch it up, now maintaining is a different story.

Dan creates goddesses with the road map to life. I am living proof. One of many.