Hello @ErikElgerot
With burns between 3000 and 5000, you are definitely still underrating at 2200-2800 and that could be the culprit for the weight stall. Keep increasing, slowly but surely. Working out 4 times a week should put you above average on the activity level on the calculator. What's the average your fitbit gives you in a week? That's a nice starting point.

On protein, check out 7 day protein challenge http://eatmore2weighless.com/eat-enough-protein/ , it should give some good ideas. Also, forget low fat and diet foods. You are looking i to increasing your calories and protein and fat will help you feel fuller and satisfied. Greek yogurt, cottage cheese, poultry, fish, nuts, beans and pulses, dairy in general.

Also a nice article n macros is http://eatmore2weighless.com/macronutrients-series-basics-proteins-carbs-fats/

I'm glad to see your workouts are going well and you are moving forward with increasing your calories. Eating more calories and staying at the same weight is a great start!

Tereza
Team EM2WL

I imagine getting protein that high is a challenge. I can hit my goals everyday with eggs for breakfast. Add in some chicken sausage. Either make a breakfast burrito or a scramble with some potatoes. Yum.

Do you like cottage cheese? A great protein source. If you want something sweet add fruit. Or sweetener and cinnamon. Want something savory? Pepper and parmesan cheese on top is so good. I do eat low fat cottage cheese because it's easier to find.

Protein shakes, especially after working out is a good protein source. I like to add chocolate protein powder, frozen banana slices, peanut butter and milk for a shake that tastss like a milkshake.

Chicken for lunch and or dinner. So many different options. My favorite is to throw some breasts in the Crock-Pot with salsa and cream of mushroom soup. Cook all day and add some cream cheese. Serve over rice or cauliflower. Yum. Or taco soup- I've seen refried beans used to thicken it. Very yummy, and a fiber booster.

I would only concern myself with protein and getting calories up at this point. When that's a habit (or if you get to another stall), adjusting your fat intake can then become more important.

Hi Eric
Yes, that's a very steep deficit. Definitely make your main focus increasing calories.
I have protein shake and protein sausage (vegan) for breakfast every day so that it tips my day in favour of protein as I tend to have more carbs in my family evening meal, so it all balances out.
These are some good Q and A's about how increasing your calories will actually help you lose fat.
http://eatmore2weighless.com/q-a-how-exactly-do-i-go-about-eating-more/
Ichel
EM2WL ambassador and moderator

Thank you all for the advice. Protein powder (I do whey protein atm) is definitely going to help, but I suspect I won't reach that 350g protein goal overnight. I'll do some recipe crunching over the weekend, no doubt.

im at 240ish grams of protein so I know what you are going through. Its hard to get the numbers up there, but take your time and do it slowly. I still rely heavily on protein shakes and bars in order to get my numbers in. Other things to consider is making sure you have a good amount of protein at each meal. Cook an extra ounce or two of meat/fish when you have it.. Add in nuts and lentils to your meals and snacks. And just be patient with it all. It took me about two years to get my Protein levels up where they needed to be... then another 7ish months of being consistent at hitting the number. You can do it.. just go slowly!

Kelly
EM2WL Ambassador and Moderator

Sounds like you might be trying to do too much all at once. Take a step back and focus on ONE thing to increase or change. If you focus on too many changes, it becomes overwhelming and frustrating. Also, too many things makes it harder to know if scale gains are coming from an increase in cals, or an increase in program or stress.. Pick the one thing you want to work on the most and that is the ONLY thing you put your focus on right now. If its getting those cals in, then everything else is left alone for the time being. Concentrate on getting the cals in, even slowly it will help make the changes more sustainable for you.
it takes time... lots of time to get the cals up as high as we need, but keep at it. Eventually the hard days become a lot easier and the "low cal" days become few and far between. Be kind to yourself and realize that even a small increase in cals weekly is a HUGE step in the right direction.


As for workouts, I wouldnt worry about adding in anything new right now. Make your focus the cals. Currently you are working out 6 hours a week. Thats a lot! Dont feel the need to add in more just because your program is only three days. Three days is the average I get in the gym right now.. If you really want to add something in, thats where something low key like yoga or stretching can come in and aid in recovery and give you a release. Your program already taxes your muscles enough, so let them rest!Again, once you have the calorie levels down pat and are ready for the next step, then you can worry about adding more days into your exercise routine.. But jumping head first into everything is diet mentality and it never ends well.

One thing at a time.. one step at a time

Kelly
EM2WL Ambassador and Moderator