Scale flatlined for 6 weeks and it's the beginning of my cut??

[Tennisgal33]

Hi Ladies,

I have been reading a lot of fantastic helpful information on here but never have posted. I'm looking for some guidance. I'm trying to lose fat. 30-35lbs that I have put on. I'm 5'4" and 155lbs. I will save the details of how/why I put on the excess weight, but I was a fit 125-130lbs, 1/2 marathon runner, tennis player, lifted weights in circuit fashion and some days heavy. (but rarely stuck out heavy heavy lifting)

Honestly, I'd say I lost 5-7lbs in the first 3 weeks and then it has just yo-yoed or stalled for the past 5 weeks.

Since February 22nd I started at 163lbs and slowly started back to the gym, while doing a CKD diet (experiment) because I find myself carb sensitive. Not just in wanting to binge, but also get tired with too many carbs/moody, etc. I loved CKD but started to get sick of the food choices, missed fruit and veggies. I also found the one day carb load (only I did maintenance cals) backfired. So went back to more of a low carb lifestyle with the odd higher carb cycle day (200-250g). My training now is about 4-5 days in the gym, 3 days lifting (heavy now) and LISS cardio 4-5 days at 30min to sometimes 45. I found on CKD I couldn't do HIIT training but hope to add it and start using BCAA's.

So here's the deal. Around mid-March my weight dropped to 155. For the past 4 weeks it has yo-yoed 155-160 up until these past two weeks. I know I shouldn't go by the scale, but this seems odd with how careful and the amount of work I'm doing and I usually see at least a 1lbs, but often 2lbs a week loss when I have put on weight before. I have lost a total of about 13 inches all over, look more toned for sure, I'm stronger, etc. But as I said, the progress is really slow for me. My calories have been under maintenance but I zig-zag from 1100-1700 through the week. Could this be the problem? I had read this is a good thing to do. My macros had been 50%F 15%C 30-35%P...(carbs mostly from veggies and some nuts, cream for coffee while doing the KETO) I am now doing low carb with 33% 33% 33% macro split for the most part. If I have more carbs, I lower the fat, etc. Keep protein pretty consistent.

I track all my food - I know it could be off a little - but I am very strict with it. I am not doing as much cardio as usual because I'm lifting heavier and find I run out of steam. Shouldn't it be do-able to lose 15-20lbs of fat in an 10-11 week time frame when I'm starting out this heavy? So frustrated!

 

[shirlene29]

I never thought I'd say this, but you look on point

you say the scale stalled, how bout pictures and measurements?
some thoughts
go look at precision nutrition
and go take a look at leangains
get a kitchen scale if you don't have one already
If I was to really look at your diet I would wonder if you're making incorrect measurements (cups, eyeball or otherwise) and sabotaging yourself by just enough to screw you over
do you weigh your food? do you count seconds for things like cooking spray?
are you getting essential fatty acids?

 

[Tennisgal33]

Hi Shirlene, thanks for the reply,

measurements in the first 5 weeks were 11 inches lost (so this was good, despite only 5lbs lost) BUT I started pushing weight that I hadn't in quite awhile. So maybe I had newbie gains in some muscle? Past 4-5 weeks only lost 2 inches, No scale weight. (Yes, I have a scale)

Photos show a bit of the 'bloat' look gone from my stomach. Nothing outstanding

I measure EVERYTHING! I'm sure my calories are under maintenance - for me and my activity in gym I think they calculate around 1700. Normally I eat anywhere from 1200-1600 a day. But they zig-zag that much through the week. I go more on a weekly deficit. Maybe I'm not doing enough cardio and I'm going to up that this week.

I just started CLA, and take primrose oil (helps cramps) but take so many supps/vitamins I sometimes forget my fish oils.

I will read precision nutrition, thanks!! I have read lean gains but will go back over it too. I'll keep you posted. I should probably post my food journal for some more guidance.

 

[shirlene29]

yeah, get registration for the forums over at precision nutrition, there is a LOT of free info there

their main emphasis is self personalization for life which i think is exceptionally important

 

[psizzle_8]

Are you still on CKD? have you stayed on it this whole time?

Just a thought, incorporate some cheats to rev your metabolism. I'm on keto very similar to palumbo style, losing weight rapidly, but I'm prepared for the plateau...starting a once per week cheat next week when I hit the 2 week mark.

 

[Tennisgal33]

Hey Psizzle. No, not doing CKD right now. Stopped about 10 days ago. I've switched to a low carb deal but eating my carbs around my workouts. So I guess that's somewhat TKD. I did do the cheats (maybe not enough at first though) then had a few very 'off' days. I didn't get the dramatic results on the scale I hear people talking about on CKD.

That's awesome you have seen such great results. How long have you been on it? Maybe my daily cals are off...I can feel and see results somewhat, just not in scale. Not sure what to think.

 

[Tennisgal33]

FYI...just bought xtend and used it for the first time today. one scoop. Holy crap! My regular LISS cardio was able to finally go HIIT! So maybe just a first day lucky thing but this makes me happy and it seriously tastes like koolaid. If i would have known about this back in the day when I was 128lbs and 'afraid' building muscle would make me bulk, I would have rocked!!! lol Damn it! Oh well...we're hoping to get that back.

 

[psizzle_8]

Yesterday was the official 1 week point. Like I said it's very very similar to Palumbo style

 

[Tennisgal33]

Sweet! I'll be watching your updates.

I have had a bad few days. I'm going through that 'nothing is happening' anger plateau. I'm assuming the simple answer must be too many calories. I know I'm for sure not under eating at this time. I'm still waiting on a thyroid blood test which I have had trouble with years ago.

Here's a question - maybe should have made a new thread for, but when re-calculating my daily cal needs, and figuring out my activity level I have always been confused. If I am sedentary (computer work) all day, except for when I train/workout, I should fall under sedentary as maintenance calories, correct? Even if I did a morning LISS workout of 30-45min. And then evening weight training plus more cardio? The goal remains fat burning/weight loss. Or should I be calling that moderate activity?

 

[psizzle_8]

Sedentary = picture a 400lb huge person that stays on the couch all day, and only moves from the couch to their bed at night.

Ok. That might be a problem. Now we are getting somewhere. If you're taking in too little calories, your body has entered starvation mode, and is holding onto every ounce of food for dear life...hence no weight gain.

Just because you don't do 3-a-days doesn't mean you're sedentary, silly. If you train AND do cardio, that's pretty damn good for the standard these days.