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Stuck on a plateau

Answered on August 19, 2014
Created August 10, 2011 at 10:20 PM

Hello!

I posted a question abut a month and a half ago about dropping body fat...I have successfully dropped 8% and am now stuck on a plateau/gaining again. I have cut out all dairy, alcohol, and try to avoid sugar as much as humanly possible (if I have it its a little turbinado sugar in my coffee or a piece of dark chocolate). I eat a lot of vegetables, organic/grass fed meats, and healthy fats and do Crossfit 5-6 days a week. What else can I do to continue my progress instead of stopping here or going back up?

Thanks!

273729a18d2f18903815d2644a4d64de

(1683)

on August 11, 2011
at 05:17 PM

my fat:protein:carb ratios per day usually end up around 60:25:15 or 50:25:25....im at 19 right now and 15 is the goal...maybe a little lower (12% which is the lowest female BF thats not considered "unhealthy") before any competitions but thats way off in the future when id want JUST muscle and nothing else haha

273729a18d2f18903815d2644a4d64de

(1683)

on August 11, 2011
at 05:12 PM

so difficult to be patient :P

273729a18d2f18903815d2644a4d64de

(1683)

on August 11, 2011
at 05:12 PM

i ususally work out fasted (10-12) hours...i try to finish eating around 6 or 7 PM and have X-fit at 6 am...i dont eat until afterwards. every 10 days or so I try to do an IF or 18-24 hours. i ususally do one "cardio" day where i run 3-4 miles every 8-10 day or so other than that my running is limited to sprints 1 or 2 times a week. i also take the puppy on walks every day. my job requires me to be on my feet all day...is all of this over doing it?

273729a18d2f18903815d2644a4d64de

(1683)

on August 11, 2011
at 02:01 AM

hmmm....interesting. i may try that. i should go back and re-read his book and the section on exercise and whatnot

273729a18d2f18903815d2644a4d64de

(1683)

on August 11, 2011
at 02:00 AM

puts me at 19.7 id like to get a little lower (17 at the maximum) after talking with a paleo nutritionist and having him test my BF and all he told me that 17% would put me at just the fat surrounding my organs and very minimal extra...which would be ideal as i would like to compete and carry very little extra fat

Dc6407193ba441d1438f6f0c06af872b

(4400)

on August 11, 2011
at 01:54 AM

Whenever Robb Wolf gets a question on his podcast about being at a plateau and crossfit 5x/wk (he gets lots of those), he tells them to cut way back. 2x/wk seems to be his usual answer. FWIW. (Not to speak for him -- that's my understanding of what he says.) High cortisol kills weight loss.

6670b38baf0aae7f4d8ac2463ddc37c0

(3946)

on August 10, 2011
at 11:01 PM

Please post fat, protein and carb ratios. How much more do you have to lose?

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4 Answers

2
9a5e2da94ad63ea3186dfa494e16a8d1

on August 11, 2011
at 02:29 AM

My suggestions:

Cut CrossFit back to 2-3x per week (say every other day), and on the other days walk for at least 20-30 min. If you feel the urge to do more exercise, work a few sprints into your walk.

Stop doing any cardio exercise, if you are doing any now.

Fast 1-2 times per week (skip meals) and try to work out fasted.

Cheat on the diet once every 10 days or so, or if you are very strict about it otherwise, once a week. Don't go totally crazy, but have a really good slice of pizza or some home made ice cream. I find that the infrequent cheat actually helps drop the weight.

Enter everything you eat into FitDay to make sure your calorie calculations are correct. You should be running a calorie deficit, about 20%, measured by the week.

For me, I know that things are going well when I sleep a lot more including a couple of naps per week.

273729a18d2f18903815d2644a4d64de

(1683)

on August 11, 2011
at 05:12 PM

i ususally work out fasted (10-12) hours...i try to finish eating around 6 or 7 PM and have X-fit at 6 am...i dont eat until afterwards. every 10 days or so I try to do an IF or 18-24 hours. i ususally do one "cardio" day where i run 3-4 miles every 8-10 day or so other than that my running is limited to sprints 1 or 2 times a week. i also take the puppy on walks every day. my job requires me to be on my feet all day...is all of this over doing it?

1
A43dec1f0724bd66b586b23466fd98a9

on August 11, 2011
at 12:29 AM

Maybe you are overtraining with all that crossfit

273729a18d2f18903815d2644a4d64de

(1683)

on August 11, 2011
at 02:01 AM

hmmm....interesting. i may try that. i should go back and re-read his book and the section on exercise and whatnot

Dc6407193ba441d1438f6f0c06af872b

(4400)

on August 11, 2011
at 01:54 AM

Whenever Robb Wolf gets a question on his podcast about being at a plateau and crossfit 5x/wk (he gets lots of those), he tells them to cut way back. 2x/wk seems to be his usual answer. FWIW. (Not to speak for him -- that's my understanding of what he says.) High cortisol kills weight loss.

0
B14dc4aa1ddefbec3bc09550428ee493

on August 11, 2011
at 04:36 AM

Shake up your routine in some way, either exercise or diet. Be patient.

273729a18d2f18903815d2644a4d64de

(1683)

on August 11, 2011
at 05:12 PM

so difficult to be patient :P

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 10, 2011
at 10:48 PM

So you've lost 8% which puts you where?

273729a18d2f18903815d2644a4d64de

(1683)

on August 11, 2011
at 02:00 AM

puts me at 19.7 id like to get a little lower (17 at the maximum) after talking with a paleo nutritionist and having him test my BF and all he told me that 17% would put me at just the fat surrounding my organs and very minimal extra...which would be ideal as i would like to compete and carry very little extra fat

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