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Last few pounds help please?

Answered on January 27, 2014
Created January 25, 2014 at 12:13 AM

Hello, I just joined here. Hopping to find some help here so I can lose the last few pounds. I have lost 30ish pounds lifting heavy weights, eating all the meat and vegetables I want, and generally following primal more than strict paleo. Trouble is, I have not lost weight in a LONG time. At least a year. Sometimes the scale will go down 5-6 lbs in a week and then back up to 120 next week. Its very frustrating! I am 5ft tall. Here is my current pics and what I would like to look like so you all have an idea of what I'm going for:

Run down of my diet: I typically eat steak and a poached egg for breakfast, rarely I'll have miso soup with an egg dropped in if Im out of meat (I know its not technically paleo but its also not much soy and its fermented, organic, non gmo etc). Dinner is often steak (cheap cuts) as well or sometimes ground beef or chicken thighs with a serving or two of broccoli, cabbage, or other cruciferous vegetable. Lunch is leftovers from dinner. I snack on whole fruit, usually apples or pears, sometimes with goat cheese (lactose intolerant) or rarely some kind of nut butter. Sometimes I have a square of very dark chocolate. I have a drink a night- usually wine but sometimes a caesar. On the weekends I might have two. I cook things in tallow. I also go out to eat about once every two weeks. Its either Indian (I will eat the rice on these outings) or Wild Wings- I order dry rubs and usually drink a Guinness. I cant afford all of my meat and vegetables organic/grass fed but I do what I can with that.

For work outs, I lift (5x5 program) 2-3x's a week. I don't do much cardio. I snowboard from time to time and hike from time to time. Usually do one of the two activities once a week- for hours. Last week I did a 5 hour hike for example. I am on my feet about 3-4 hours a day because of my job. Also because of my job, I pretty much have to sit the rest of the day. During the summer I am away from my gym and moving around a lot so I cant lift (sadly). I go to the beach (2+ times a week) and swim to try and make up for it.

What can I improve? I love lifting and the way I lift and my strength I feel is not reflected in the way I look. I want to look as strong as I am. Should I diet more aggressively or do more cardio? Any help is appreciated, sorry this post is so long winded.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on January 27, 2014
at 02:37 PM

You are thin enough. There are two ways to get "cut". One is to get thin enough that your muscles start to show. -- if you loose more weight you risk having hormonal issues. The other is to add muscle mass. It is difficult to add a significant amount of muscle, especially for someone with a slight build like yours.

Despite what others here are saying, there are no quick fixes if your goal is to remain healthy.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on January 27, 2014
at 02:32 PM

She's thin with a flat stomach. She doesn't need to loose more weight. For her, more weight loss = unhealthy hormonal situation. To get her desired look she needs to gain muscle mass, 3-4 lbs by the look of it. It will take years of consistent effort to convert someone who is thin into someone who is muscular.

Medium avatar

(246)

on January 27, 2014
at 10:42 AM

Take coconut oil as your main fat for quickest and best results. Also keep in mind that half of protein is converted into glucose (carbs) so you have to track that as well. Tabata jump rope will work but not as good as sprinting up hill/elliptical/cycling. Also you should get fat-adapted before intermittent fasting or you may feel overwhelmingly tired/stressed and experience periods of uncontrollable hunger.

Good luck.

Medium avatar

(246)

on January 27, 2014
at 10:42 AM

Once you get the ball rolling you won't have to count them anymore, just rinse and repeat. Most likely you will have to cap your calories especially from carbs and protein, you have more leeway with fat especially at two meals a day. Try to keep carbs under 50 grams daily and the less carbs you take the faster you will see your ab fat disappear with a calorie deficit from fat as well through intermittent fasting (recommend 2 meals a day within a an 8 hour window) or alternate day fasting for a more tolerable but gradual approach you can reach your goal in no time (within a few months).

F291857fa12a0291688ea994343156dc

(720)

on January 27, 2014
at 06:16 AM

@ge110 These are just approximate models, everyone is an individual. And the images are just general indications...they're different women with different BF% levels, not the same woman at different BF%'s. And the photos are taken from different angles.

It's your body, you get to choose the BF% you want. You'll have to do whatever it takes to achieve and maintain it. As others have stated, the cut model look is difficult to achieve and maintain. It is often just a point in time resulting from "tricks".

I think what people are trying to tell you...you're close to ideal now.

Medium avatar

(0)

on January 27, 2014
at 12:13 AM

I see. I suppose it is below "normal" on the waist to height ratio I've got 44.2. The ideal seems to be 45.6. Doesnt say its unhealthy to be below that though. On the pics I don't really like the looks of any of the girls. Guess somewhere between 17-20? I don't know, they just don't have the same look as what I'm going for IMO.

F291857fa12a0291688ea994343156dc

(720)

on January 26, 2014
at 11:13 PM

The numbers are just indicators, the calculator implements a model of body shape. I don't like BMI, it tends to penalize well muscled people. At 6' & 190, BMI still has me as borderline over weight. IMO a better measure of fitness is waist to height ratio. If you take a look at the waist to height ratios listed I think you'll get an idea of the value of waist to height vs BMI. The USAF thesis reinforces the value of waist to height. Women normally carry a fair amount of body fat. the calculator & the images were to give you idea that you're wanting to tend below normal.

Medium avatar

(0)

on January 26, 2014
at 08:02 PM

@dannoI hate counting calories/carbs but it seems Ill have to in order to know if I get these macros right. Limiting the carbs and trying to eat more fat. Should I cap the calories at some point, or try and eat a minimum? Foods so satiating like this I didn't have more than 1500 yesterday and it looks like todays going to work out about the same. Yesterday break down was 10% carb, 30% protein, 60% fat. Will tabata jump rope do the trick?

Medium avatar

(0)

on January 26, 2014
at 05:55 PM

Your calculator gives me a body fat% of 20 and bmi of 23 and a bunch of other numbers but not sure how this can help me? By the image one I'd say I'm closer to the 25 than 20-22 though. I thought you would say no to the nuts :-( Its cool though, they were a more occasional treat anyway.

Medium avatar

on January 26, 2014
at 05:22 PM

@ge110

Go to "Me" at the bottom, hit the gear symbol at the top right, Find Friends, Click the magnify glass on right, Search Users:

Joshua Davis

I'm the avatar of my dog :)

Medium avatar

(0)

on January 26, 2014
at 05:18 PM

sure! I downloaded the app already, how do you add a partner?

Medium avatar

(246)

on January 26, 2014
at 12:00 PM

Although it's true women may respond differently, fat-adapted women have far less problems with IF than glucose-adapted ladies. There are many variables that can determine the success of IF and all women are different, although I do hear women react the best to alternate day fasting. Thanks for your 2 cents.

6fece842bd1bcf5724f458a302a2156e

(1169)

on January 26, 2014
at 10:04 AM

I first thought she was all 4 photos not just the first two. I think she is the same as the second two. I wouldn't worry about getting from the first 2 to to the second two - The second two just have fake or real tan and a bit of good lighting.

F291857fa12a0291688ea994343156dc

(720)

on January 26, 2014
at 07:31 AM

IF appears to work well for men, it works for me...

whether it works as well for women, I'm not so sure.

check out http://paleohacks.com/questions/212452/women-on-leangains.html

E72ce41577fc1fef7eea1b782db0e200

(0)

on January 26, 2014
at 07:24 AM

Thanks I'm gonna check out the site and start slowly-might be very handy as I travel a lot and could do with something for a hotel room

F291857fa12a0291688ea994343156dc

(720)

on January 26, 2014
at 06:22 AM

@ge110 Yes, "that's a lot of no's" because you're basically desiring to move away from a "setpoint" that your body is pretty happy with. :( I would venture to say that 90% of american women would be more than satisfied with your accomplishment. To get those final few pounds to achieve the look of the second set of photos requires that you drop a some more body fat %. Nuts & nut butters are too easy to over consume ....so "no nuts & no nut butters".

check out ...

http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

http://home.fuse.net/clymer/bmi/

Medium avatar

(0)

on January 26, 2014
at 03:39 AM

That's a lot of no's. I do want it though. Glad to hear you don't think it'll take 5yrs. Nut butters still cool or not? I buy mac nut butter from sprouts most often (ingredients = mac nuts, coconut oil).

Medium avatar

on January 26, 2014
at 12:42 AM

ge110, do you want an accountability partner on Lift app?

Medium avatar

(0)

on January 25, 2014
at 06:26 PM

Thanks, Im flattered! I do stronglifts 5x5. Heres the site: Its free! I started lifting at a gym, freeweights and machines but after reading up on weightlifting I learned about this program which was way simpler and less fuss then what I had been doing. I watched his how to videos (links are on his site, including a full work out video). I switched and fell in love with squats! I ended up buying my own power rack and weights so I could do all this at home, I love it that much! Just start with the bar only so you can learn good form before anything gets too heavy. Luck!

Medium avatar

(0)

on January 25, 2014
at 04:13 PM

Aww thanks, I personally like the more cut look though. 5 years though? Ouch. Thats kind of hard to hear. I guess best I can do is start going for it now. Also, its not that I'm not proud, I am. I'm healthier and in better shape than almost everyone I meet besides athletes and gym rats. I'm damn proud of that. I'm just not done yet :-)

F92f0b6a3fe3d45a489e020076904f2f

(50)

on January 25, 2014
at 01:36 PM

I agree, you should be proud. Seems to me that the only difference between the pics seems to be a tan and slight increased muscle definition for the "after" pics.

866ee716c0861de89f3e27e99f0d47da

on January 25, 2014
at 06:38 AM

I have done a veggie fast and it is not easy. you eat four times day for example: 8 am 12 noon 4pm 8pm. you eat as many and as varied amount of vegetables you want: veggie filled salads work well here. drink a lot of water everyday. after the first day add two to four hardboiled eggs to two of the four salads. don't expect to workout to much because this is not a lot calories. this is a rest week type of thing. this is hard to do though but it usually works. after that go to the amount of calories for weight loss until goal.

Medium avatar

(0)

on January 25, 2014
at 06:20 AM

Just looked up lift app- that is really cool! Thank you so much for sharing, and I like the random push-ups idea too, I'll give it a go as well :-)

Medium avatar

on January 25, 2014
at 06:15 AM

Yes, I find it helpful to stay active throughout the day and I bang out push-ups bored at work.

I also like using the Lift app with reminders for a trouble habit like drinking, the positive reinforcement helps me keep to my goals. Not saying I don't have a glass or two of wine here and there but I'm also trying to go to no alcohol to get my results.

Medium avatar

(0)

on January 25, 2014
at 06:11 AM

I like the once a week treat idea. A veggie fast? have you done something like this? How would you eat on a fast like this? Thanks for helping!

Medium avatar

(0)

on January 25, 2014
at 06:10 AM

Thank you for the advice! I have to admit, cutting out drinks is going to be hard. Is calisthenics like pushups and crunches? Do you meen just randomely doing some push ups throughout the day?

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11 Answers

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0
Medium avatar

on January 25, 2014
at 05:25 AM

My attempt at advice:

You should try a stricter paleo diet, cutting out all gluten and alcohol. Gluten is a pesky protein and holds water weight. Also try to drink more water, drink 1 full glass before any eating.

Try coupling this with short burst of exercise, I like the kettle bell and calisthenics.

You're already in pretty good shape so you'll need to hack your body to get the results. But I assure you that if you change your current loose primal to a strict paleo, you will see results.

Medium avatar

(0)

on January 25, 2014
at 06:10 AM

Thank you for the advice! I have to admit, cutting out drinks is going to be hard. Is calisthenics like pushups and crunches? Do you meen just randomely doing some push ups throughout the day?

Medium avatar

(0)

on January 25, 2014
at 06:20 AM

Just looked up lift app- that is really cool! Thank you so much for sharing, and I like the random push-ups idea too, I'll give it a go as well :-)

Medium avatar

on January 25, 2014
at 06:15 AM

Yes, I find it helpful to stay active throughout the day and I bang out push-ups bored at work.

I also like using the Lift app with reminders for a trouble habit like drinking, the positive reinforcement helps me keep to my goals. Not saying I don't have a glass or two of wine here and there but I'm also trying to go to no alcohol to get my results.

0
Af679502f1e31c0c59c79bd08f324b35

on January 27, 2014
at 05:15 PM

You might want to look into increasing cardio... Interval sprints (jog 30 steps sprint 20 steps) for 10 minutes. Believe it or not TONS of people on MDA including myself have cut that last big of fat by dropping fat and increasing carbs. You need to change up what you're doing to achieve different results

0
F291857fa12a0291688ea994343156dc

(720)

on January 26, 2014
at 12:56 AM

You REALLY want to lose a few more pounds?

I think you have the exercise part fairly well dialed in.

If you really want to drop the last few....

knock off the fruit, no alcohol (especially beer), no rice.

The effort to lose the last few to develop a more cut look will be more effort than you put in to get where you are. But I doubt that it would take 5 years.

Medium avatar

(0)

on January 26, 2014
at 03:39 AM

That's a lot of no's. I do want it though. Glad to hear you don't think it'll take 5yrs. Nut butters still cool or not? I buy mac nut butter from sprouts most often (ingredients = mac nuts, coconut oil).

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on January 27, 2014
at 02:32 PM

She's thin with a flat stomach. She doesn't need to loose more weight. For her, more weight loss = unhealthy hormonal situation. To get her desired look she needs to gain muscle mass, 3-4 lbs by the look of it. It will take years of consistent effort to convert someone who is thin into someone who is muscular.

Medium avatar

(0)

on January 26, 2014
at 05:55 PM

Your calculator gives me a body fat% of 20 and bmi of 23 and a bunch of other numbers but not sure how this can help me? By the image one I'd say I'm closer to the 25 than 20-22 though. I thought you would say no to the nuts :-( Its cool though, they were a more occasional treat anyway.

0
Medium avatar

on January 25, 2014
at 10:19 PM

Thanks everyone for the help, I'll take all of your advice into consideration!

0
6fece842bd1bcf5724f458a302a2156e

on January 25, 2014
at 07:31 PM

Danno's answer is pretty good.

Up your fat. Cut out all fruit, all dairy and all the wine entirely.

I'm stuck around 140 and wish I were the 120 you are and I feel best at. You look great.

Also most weight loss is from food (90%) so I would concentrate on that rather than the exercise.

0
B5fb873f94766774e49a6f9d533a3223

on January 25, 2014
at 07:16 PM

Also remember that the look of the models is not sustainable. They dehydrate themselves before photo shoots or contests to get that hard grainy look.

0
Medium avatar

(246)

on January 25, 2014
at 07:07 PM

The most effective fatloss action step you can take for the last few pounds is by keeping your macros in check, try to get most of your calories from fat (at least twice as much as protein) and limit your carbs to under 50 grams (the less carbs the better) daily.

The second most effective action step is HIIT Cardio 1-3x a week; I don't recommend regular sprinting for beginners as it can be dangerous (due to potential serious injury) without the know how, however sprinting up hill or up stairs is safe and just as effective and works your glutes even better. An elliptical or spinning bike also work excellent.

Particularly effective HIIT protocols for full body fat loss include "the tabata protocol" or Phil Campbell's "sprint 8" method.

Regular cardio when your legs are not burnt out will help as well.

Intermittent Fasting is Very Effective at Burning Fat

Also consuming generous amounts of coconut oil every day will help you achieve a deep state of ketosis which will put your body in fat burning mode especially during a fast. coconut oil fasting works wonders.

Green Tea at least 4 bags of a high quality brand (Ex: Mighty Leaf) a day

Medium avatar

(0)

on January 26, 2014
at 08:02 PM

@dannoI hate counting calories/carbs but it seems Ill have to in order to know if I get these macros right. Limiting the carbs and trying to eat more fat. Should I cap the calories at some point, or try and eat a minimum? Foods so satiating like this I didn't have more than 1500 yesterday and it looks like todays going to work out about the same. Yesterday break down was 10% carb, 30% protein, 60% fat. Will tabata jump rope do the trick?

F291857fa12a0291688ea994343156dc

(720)

on January 26, 2014
at 07:31 AM

IF appears to work well for men, it works for me...

whether it works as well for women, I'm not so sure.

check out http://paleohacks.com/questions/212452/women-on-leangains.html

0
E72ce41577fc1fef7eea1b782db0e200

on January 25, 2014
at 05:20 PM

wow you look phenomenal. I'd like to point out that I am also 5 foot and weigh about 117-120 depending on the week. However I am soft and untoned but you have inspired me. Would you give me an idea of what kind of weights you lift and how you started as my diet isn't actually too dissimilar to yours except I eat out a good bit more than you. I'm not so bothered by weight if I looked like you!!!!

Medium avatar

(0)

on January 25, 2014
at 06:26 PM

Thanks, Im flattered! I do stronglifts 5x5. Heres the site: Its free! I started lifting at a gym, freeweights and machines but after reading up on weightlifting I learned about this program which was way simpler and less fuss then what I had been doing. I watched his how to videos (links are on his site, including a full work out video). I switched and fell in love with squats! I ended up buying my own power rack and weights so I could do all this at home, I love it that much! Just start with the bar only so you can learn good form before anything gets too heavy. Luck!

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on January 25, 2014
at 01:25 PM

The difference between you and he pictures is about 5 years of consistent exercise and diet.

You look amazing (better than the goal IMO). Focus on the fact that you lost 30 lbs, not the last few lbs.

F92f0b6a3fe3d45a489e020076904f2f

(50)

on January 25, 2014
at 01:36 PM

I agree, you should be proud. Seems to me that the only difference between the pics seems to be a tan and slight increased muscle definition for the "after" pics.

6fece842bd1bcf5724f458a302a2156e

(1169)

on January 26, 2014
at 10:04 AM

I first thought she was all 4 photos not just the first two. I think she is the same as the second two. I wouldn't worry about getting from the first 2 to to the second two - The second two just have fake or real tan and a bit of good lighting.

Medium avatar

(0)

on January 25, 2014
at 04:13 PM

Aww thanks, I personally like the more cut look though. 5 years though? Ouch. Thats kind of hard to hear. I guess best I can do is start going for it now. Also, its not that I'm not proud, I am. I'm healthier and in better shape than almost everyone I meet besides athletes and gym rats. I'm damn proud of that. I'm just not done yet :-)

0
F92f0b6a3fe3d45a489e020076904f2f

on January 25, 2014
at 05:49 AM

This is kind of random but here's some really useful advice for how to build your glutes:

bretcontreras.com

It focuses more on "thrusting" movements (yes, very embarassing at the gym but highly effective) rather than squats.

0
866ee716c0861de89f3e27e99f0d47da

on January 25, 2014
at 05:26 AM

you are at the stage of dieting where it is very hard to lose those last pounds. a lot has to do with your body's natural resistance to being that thin-this is sometimes referred to as stubborn fat-most people have this who are not naturally lean. you have to switch things up diet wise-also you are eating at maintance levels of calories-that is why you don't gain or lose. even with a paleo style of eating to lose weight you must lower your calories under maintainance. a good first attempt is to guess or know the weight of your ideal in the picture and multiply that by ten-that is your daliy amount of calories. so, if you need to be 100 lbs- 100 x 10 = 1000 calories per day as a start. i would also start incorporating some incline walking after the lifting and possibly some interval sprints as well. about fifteen minutes is all. also I would start restricting some of the indulgent stuff to all of it one day a week. so go out have dinner with the rice and the wine and have the chocolate for dessert-only one time during the week. finally to kick start it all i would go on a veggie fast for one week to "shock" your body a little.

Medium avatar

(0)

on January 25, 2014
at 06:11 AM

I like the once a week treat idea. A veggie fast? have you done something like this? How would you eat on a fast like this? Thanks for helping!

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