6ft, muscular build, 39 years young, and 252 when I started strict paleo and exercise. Worked out and played sports most of my life and then I started a desk job after college, marriage and kids, blah blah....became inactive and health went downhill over the years. My health conditions are high blood pressure, old worn out left knee, some shoulder issues from 20 years of baseball, and occasionally aching hip from major surgery as a child. Well, I finally got things together and couldn't be happier except for my stalled progress....
I lost 32lbs in 8 weeks between 2/10/14 and 4/7/14 following Robb, Chris Kresser, and Mark Sisson religiously. I counted every calorie (lose it app) and only had a cheat meal to keep my sanity. The last 2 months I have been unable to maintain even a mild pattern of loss, I am still 220! I have even refined my diet more and become even smarter about all things paleo. I have dabbled in lower, moderate, and higher carb. Adjusted fruit servings, quality carbs, etc pre and post workout but the scale won't budge. I know my ideal weight for my build and size as I have achieved it several times before. My target is 190 to 200lbs, there is definitely 20 more lbs of flab to be gone from my midsection. I increased my workouts to 6 days a week from 4 as my health improved but that hasn't helped. I don't think I am in OTS as I feel great and my cortisol should be in check.
Anyone found a fix to trigger more loss with a situation similar to mine?
asked byPrimal_Vol (0)
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on June 19, 2014
at 03:18 AM
BTDT but 20 years ago. Two years ago I lost ~ 30 lbs in 6 months... same way ...Sisson, 4 Hour Body, Hyman, finally settled on paleo with dairy once I hit 195. I'm 6' and I'm happy at 190 ish.
Some will disagree but after I plateaued... I lost the rest of my fat (~200 to 190) by eating no fruit except some berries and no nuts. YMMV but my n=1 tells me fruit stalls fat loss.
Also maybe your workouts are too hard... I lost my fat by walking an hour a day. If you working out too hard your body may be reluctant to give up those reserves. :(
@Cdone is correct 4 lbs week is extreme... I typically lost between 1 & 2.5 lbs per week...some weeks none.
on June 18, 2014
at 01:50 PM
Thanks for the quick response. I did use IF with success during those first 8 weeks. Sometimes 4 to 5 days a week. I have done it sparingly since with no change. I thought about doing IF again every day (mat lalonde style!) for a week to 3 and removing my single fruit serving as well. Can you share more details on your carb refeed process? Thanks!
on June 18, 2014
at 01:27 PM
I think you are doing fine. 4 lbs per week is an absurd number, especially at your age. So your body has leveled out a bit, and it will take some time to adjust and start losing weight again.
You mention that you have dabled in several different macros pre/post/ 6days vs 4 etc. When I do N=1, I give myself 3 weeks of consistency at that level. So you may not have given yourself enough of a buffer. I would focus on consistency, the weight will come even if you go through a month or two of a plateau.
If you are really itching to try something, a IF protocol with carb refeeds helped me get below 10% BF -- but honestly I hated life at that level.