iammotivated - that is some friggen amazing work you 've accomplished! I will second, third and forth what Mr. X said. You've managed to basically starve down your body and drop a lot of bodyfat in the process. The thing is that there is a point where your body will start to slow down its metabolic rate because it understands that it is not getting enough of the fuel it needs to run efficiently. With work output you are demanding from your body and the amount you are fueling w/, it is startign to freak out and wants to hold on to the energy sources it has because it thinks it is going thru a famine period.
As mentioned, food cycling is one way to start manipulating your metabolism to get it to respond optimally. Where you are now, it will simply refuse to respond optimally. With what you are feeding it, it is slowing down the burn rate (thus the stall out / plateau) and is probably also starting to look to your muscle mass as well as a fuel source. You want your BODYFAT to drop, and the weight just sort of comes w/ that but shouldnt' really be your focus.
I've been playing around in amateur competitive bodybuilding the last five yrs - I started when I was 35 and most recently competed at age 40. It definitely becomes a bit harder to get your metabolism to respond like it used to age 25 - but that just means you have to get more creative and more fine-tuned w/ your dieting. For me it was important to preserve my muscle mass while dropping bodyfat down to levels like 7-8% (note - not maintained at that levell - just that level for competition time and then you ease back up to around 14% for maintenance).
As Mr. X said, if you eat at a huge deficit your body will simply slow down its burn rate, which you will observe as a "plateau". Now you want to fuel your body so it will burn optimally. This means feeding it exactly what it needs to produce the energy you are requiring of it to do all this cardio. If you look at a competition style diet, you will see there there is no excess sugar source, enough good quality carb to run but not to be stored as fat, and enough good quality fats to keep everythinig "well lubed" and supply somethign to run on when the carb is burned up. And of course, enough protein so that you can support / maintain your muscle.
To that end, the changes to your diet that Mr. X indicated:
- toss the fruit - this is a simple sugar that is burned up quickly but doesnt' really provide you much to run on - they provide good enzymes that help you shuttle out waste & food byproduct in your system, but you can also forgo the fruit for awhile in order to get you down to the bodyfat you want, and then run a detox diet or something later to get that clean up process back into play -- you are better off keepigin your "simple carbs" to green leafy veggies like spinach, broccoli, asparagus and then include some good quality complex carbs like brown rice, oatmeal (not quick oats or the flavored stuff in the single serving bag) and potatos or sweet potatos. Fats are a necessity in a good balanced diet - and just because they are called fats does not mean that they turn into bodyfat
- yogurt - ya its good for you but you can also take acidophilis pills instead of the yogurt -there's a lot of simple sugar in yogurt that isn't helping you.
- clif bar -- protein bars, and esp those "energy bars" are ok but they aren't going to get you to where you are trying to go any faster. I'd toss this completely and go to real food and get a better source of carb in there, e.g. a sweet potato.
Now given all this, one of the most useful tools in the diet arsenal of a competitor is carb cycling -- this is what helps you optimize your metabolism -- you can run it several different ways, but the point is to cycle low / med / high carbs over a 3-4 day period so your body is always running like it expects to have sufficient carbs to run on, but you have a few days to actually feed yourself lower amount of carbs (e.g. just veggies for 2 days) before your body actually realizes there is less carb (energy source) coming in than it expected and then starts to slow down the metabolic rate to match the drop in carb source and preserve the energy sources (bodyfat) that it has available in your body.
Hope that starts to make sense. Where you are at now, your body simply has decided that it cant' continue to run at the rate you have been running it w/ very little fuel (calories) and a lot of training demand (over training). So it is just slowign down to hold on to the energy sources (bodyfat) that it has stored. Now you need to increase the amount you are eating such that your body will start to burn at a more efficient rate but not eat so much that any of it gets stored as bodyfat.
I'd suggest you take a drop by the EF Ladies board and say hi! You will find a lot of the girls pursuing your same goals and following the process that I've described above. Its just a more detailed way to manipulate your metabolism. The biggest impediment to especially women being able to get a fit & healthy body is the bullshit diet & nutrition myths that the popular media propogates. The way to a fit body is counter intuitive - but , yes, you do have to eat to lose bodyfat!
Hope to see you over on the women's board -- you'll get great answers, support and all sorts of interesting discussion related to the stuff you are experiencing! And I guarantee that your progress will inspire the girls!
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keep up the hard work.
