Unsure what is going on here, and if anyone has any advice I'd love to hear it.
I've been paleo for two years. I'm 26, male, have lost 45 lbs, and weight roughly 212. Bench=280, Squat=360, Dead lift= 435, body fat percentage around 19%.
I currently eat primal (some cheese, no milk) 85% of the time, taking Saturday's off, and staying away from the safe starches during the week as well.
I exercise about fifty minutes per day, following Sisson's plan and adding Wendler's 5/3/1 for my weight training 3 days per week. I sprint for a few minutes probably every ten days.
I do IF most days, as I skip breakfast and wait until lunch to eat. I'm in bed by nine at nine and up at five. I walk anywhere from 2-6 miles every day, almost without fail.
Even with all of this, my weight loss has completely stalled. I drop carbs, weightloss doesn't move. My strength is continually going up weekly, but the weight stays the same and the body fat percentage doesn't appear to be moving. I'm considering carb-backloading, only making it paleo (potatoes, rice, maybe milk after workout days) to try and see if that works.
Should I add more intense cardio? Running, etc?
Anyone have any ideas? Thanks!
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Eat more! Stop skipping meals. Add more carbs.
I'd think about cycling. Stop being afraid of carbs/starches. Go high carb low fat on workout days and low carb high fat on rest days, always high protein. leangains.com ftw, especially if you're already ifing. Ditch the cardio, just keep up the walking and Wendler's or SS 3x a week.
Lyle McDonald once published a pretty nice article about this topic in is blog. http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.ht
Cycling your diet might be the right solution.
You did not mention your height but lifting those weights and increasing weight every week, weighing 212 doesn't sound too bad. Not everyone can look like Mark Sisson unfortunately, who would probably have 10% body fat if he ate Twinkies and watched football all day.
I am no expert but I think to further transform your body you'd have to focus on either body fat loss or strength/muscle gain for a while. Fat loss means working large muscles brief/high-intensity, but also days off and lots of low-intensity exercise (walking), and restricting calories and probably carbs. Adding muscle usually means eating at a surplus, with lots of carbs, and lots of varied lifting every day with increasing weights. Sounds like you're doing more of the latter than the former.
Was interesting to read about Daniel Craig's workout and diet regimen for putting on 15-20 pounds of muscle to film Skyfall. He has naturally low body fat and formerly had the muscle so probably a different situation than most of us. But basically he ate a calorie surplus with both carbs and protein and worked out heavy 3-4x per week.
I guess I would agree that 19% is a tad high considering your age. Walking 2-6 miles daily in addition to lifting 3x a week is plenty of exercise. Whatever you're doing, energy expenditure is no longer the route I would take. The answer IMO is not more activity but perhaps total calories. If you haven't already, it probably wouldn't hurt to add a combination Calcium/Vitamin D supplement. These two nutrients supposedly play a significant role in reducing fat, specifically visceral. I've been on a paleo template diet, and that, combined with the calcium/vitamin D3, has caused me to lose a significant amount of visceral fat. I total about 1500-1900 calories a day, but then again, I don't exercise, which naturally increases appetite. Good luck man, I wish I knew the answer.
Actually, I used to lift twice a week, run 2-3 times per week in addition to BJJ but I got kinda burnt out, especially when I wasn't seeing any real fat loss. Control over my diet has done more for my health and visceral fat loss than exercise ever has.
Just curious, are you technically overweight/fat when taking into consideration your lean mass to fat ratio? What if you're just optimized and hit your ideal weight? Because the fact that you're getting STRONGER kinda suggests that perhaps your hormones are at decent levels and your energy sounds topped off. Maybe your body is telling you that it's reached its ideal set point?