I have lost already about 40-45lbs but for the past 6 months I have been struggling with the last roughly 10lbs I would like to lose. I am 5'6 194lbs male. My goal is to get to 20% body fat, yes i understand this is still high but I haven't been able to get anywhere near this. Right now I am probably at 25-28% bodyfat.
Over the past month and a half I have tried intermittent fasting which has helped me get leaner than I've been ever but my weight is not dropping. My clothes does fit better and my lifts are getting better. I am doing either HIIT with moderate weight or 5x5 powerlifting protocols. I feel strong.
However over the past week I have been feeling gradually more tired. I only get about 6-7 hours of sleep a night which I know is causing me some problems. I am also trying to eat as low carb as possible, I have cut out all starchy carbs and all post workout carbs.
I feel like I should be losing more fat at a higher rate than I am building muscle yet my weight stays pretty much the same from week to week now. I know I am very sensitive to carbs so I avoid them like the plague.
I just need to hear some feedback, let me know if this is a plateau. What should I do to break through the plateau? What should I do to make sure I am losing fat? Should I be so worried about losing "weight"? Not losing weight is making me feel depressed and defeated and that is a vicious circle that impedes my sleep.
Should I just start eating sticks of butter at every meal? I'll try anything.
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If you are lifting heavy and not having any PWO carbs, you are frying your CNS. Lifting heavy is incredibly glycolytic. Since you are not restoring your glycogen, you've probably have derranged leptin and cortisol levels, which can inhibit weight loss. Sudden depression is also a sign of over training or bodily exhaustion--mind-body connection. Your body needs rest and proper fuel.
I suggest that you either add in some PWO carbs like a sweet potato (it doesn't take a lot of carbs to reset your glycogen stores) or take a break from the gym for a while and focus on resting your body. Sleep should always be number one, then nutrition, and then training.
make sure youre not overdoing it, dont want to burn out your adrenals. keep in mind even people who do ketosis do need to refeed with carbs.... avoiding carbs like the plague 24/7 might not work out too well for you in the long run.
ive seen dave asprey suggest you should take a glass of salt water upon waking. you also should be careful because the scale does not tell the full story, you can easily go +/- 5 lbs in a day just from water weight/inflammation; and if your building muscle weight while reducing fat % the scale will be an even less reliable marker.
stressing over it is probably one of the worst things you can do for yourself/ your weight loss. may want to look over at dangerouslyhardcore.com for some workout/weightloss advice working around cortisol levels.(insulin resistance) (not eating carbs/excess food in first part of day, then consuming what u want after your workout)
TL:DR- Relax, ride it out, improve mood. then push for better body comp.
The Pareto principle (also known as the 80–20 rule, the law of the vital few, and the principle of factor sparsity) states that, for many events, roughly 80% of the effects come from 20% of the causes.
You lost 45 lb, feel strong and healthy, and you're complaining ? You already achieved 80% or more of your goals (and should congratulate yourself for doing so). Come on, life is good. Perhaps you can tweak your workouts a bit (go swimming maybe) to get rid of the last lbs, but don't sweat it.
Fast from 8pm-12pm 1st meal large spinach/mixed greens salad with tomatoes, onions. Oilive oil and Vinegar with salt + 1/2-1lbs protein
Or another example is 1pound curried jamaican goat with about 1pound steamed cabbage.
I try to eat my largest meal around 12-2pm so I can digest it well before working out arounf 6-7pm
workout 3-4days per week
post workout protein shake - almond milk, hemp protein, banana, maca powder, cocoa powderOn off days I eat a much smaller whole food meal closer to 6pm. I would eat whole foods on workoutdays but I get nightmares if I eat after about 7pm.