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hello all,I have added all the pertinent information following this paragraph. I have stalled for the last month or so as far as weight loss goes. I have still lost a little bit in circumference, but I am really looking for the weight to move on the scale. BF percentage is what I am looking for.I weigh 1lb less than I did 1 month ago. I am not sure if I am not eating enough Calories or if I should go to 2xCarbnites a week. I tried doing a 14 day carb nite and didnt move the scale at all.During carb nites I will have a few beers sometimes. usually no more than 3 or 4 throughout the night. And its not every carb nite. No alchol during hte week.I usually end up about 4 to 6 (at most) pounds and am back down to right about where I started by about 5 days. The last 2 days I just sit idle on the scale. Carb nites are not out of control by any means. To reiterate I am most concerned with getting my weight / % down. I plan on trying to gain muscle later. Energy for workouts is not a main concern. But making sure my body is not stalling out from lack of calories is a concern.What do you guys think?Thank you for looking this over.
Details: My stall issue:Male33 YOHeight 75 inchesStart Date 01.06.2014Goal Weight ~ 200 lbsStarting Weight: 252Current Weight (as of 03.28.2014): 228Last Months Weight (02.28.2014) : 229Estimated BF % ~ 22 - 25%Measurements:Location | Current | Last Month | DeltaPecs | 41.75 | 42.25 | 0.50Belly | 38.50 | 39.75 | 1.25Hips | 38.25 | 38.50 | 0.25Exercise:Short Version:3 to 4 times a week crossfit.Long Version:Had a jacked up arm from an injury at the start of the diet so basically until the first week of march I only lifted lower body. (Deadlifts and Squats)Starting in March I go to crossfit 3 to 4 times a week. I had been crossfitting previously.Macros: (From MyFitnessPal)Short:Calories ~ 1925Carbs ~ 24 (or less)Fat ~ 160gProtien ~ 96gLong:Goal Weight = 200Protien = GW * .5 = 100g * 4 = 400 kCalFat = GW * .8 = 160g * 9 = 1440 kCalCarbs = Misc = 200ish kCalTotal kCal ~ 2000kCalDiet:AM - Preworkout - C4 ExtremeAM Post Work Out - PWO Shake + Leucine + CreatineAM Drink - Bulletproof Coffee (Butter and Coconut Oil)Lunch - Chicken Thigh + 1 Cup Spinach + 1 Tbsp Butter and SaltPM Snack - 2 Oz Pepperoni + 3 Slices of BaconDinner - 2 Chicken Thighs + 1 Cup Spinach or Eggs or Ground Beef (Anything that fits macros)PM after dinner - Fiber + Creatine + Fish Oil + VitaminIf I do not work out I dont do the prework out or the pwo + LeucineCarbnites:4PM - 100g Carbs Maltodextrin5PM - Some Type of Carb with low fat + 50g or 100g Maltodextrin depending8PM - Large Meal (Pizza or Fajitas or Chineese Food)10PM - Ice cream if wanting it. If not then 50g Maltodextrin.
When you drink during a CN, your delaying/eliminating the process of digesting and storing the carbs. Everything else looks fine in my opinion. I would cut the alcohol. Also, weight aside, are you looking better? If not your answer might be tweaking your intake during ULC. Either raising it or lowering it. And by the look of your meal plan its proabably going to be upping it. Don't try changing a bunch at ounce though. I would start with just cutting the booze.
The one option I was thinking was that I have pretty much been stalled since going back to crossfit. I am not sure if this is a coincidence or not. I also am taking in more carbs than i would like when adding in the Pre Workout, Post Workout, Veggies and Fiber. Net carbs are still under 30g but not by a ton.As for the alcohol, I understand the detrimental effects. I dont drink every carbnite. (but i do some of them and wanted to be honest) As for appearance I do see slightly more definition from feb to march but I would want to see more than what I am after a full month. The only difference is slightly around the stomach area (lost 1.25") everything else looks the same. I have taken pics and compared them from both days.I dont think Im gaining all kinds of muscle. I was doing crossfit before I got hurt. I kept lifting what I could whilst hurt.I was thinking perhaps adding more calories. Since weight loss is the goal and performance in the gym is not, I would prefer to stay away from 2x carb nite a week (seeing as how it is taking me ~ 4 - 5 days to get back to starting weight) I would be concerned about losing weight on 2x carb nites a week.I also drink a gallon if not more water a day.I do drink 2 (some times 3x) diet pops a day (12 oz Cans). I can quit that but I have went 2 weeks with out them past 2 weeks and no change. (again wanting to be honest)thanks for the suggestion.
Yea i always kept under 30g total (including fiber) and that helped me a lot. Cut out the “extras” and keep it simple and that may help you. As far as cross fit i shrieked when i read that (lol) but i don't think that would be cause for a stall personally.
Couple of things I noted from your setup. 1. If your doing steady state cardiovascular work that will generate stress hormone which can affect fat loss. If your not eating to provide energy and recovery for the workouts then that can slow progress. 2. Your caloric intake does look pretty low for your height and weight. The basic starting point is goal weight, protein is that number in grams and match that in fat by grams. Ie 200 g protein 200 g fat. Now that is a rough starting point. How I would base it is energy levels if you get used to being gassed then you are going to be a poor judge of how your energy levels feel. Higher fats make me stupid energetic. Do it in stages as you lean out so if you get down to 10 to 13% bodyfat set smaller goals. Right now I am 171 to 172 lbs. For me a high calorie deficit does show a scale change but not much of a bodyfat change. For me I upped the fats to match my protein this week (160 g each) and scale went up 1 lb but I saw better results bodyfat wise. Now if that does not work then the general consensus seems to be to much protein is gumming up the works so lower it to a moderate amount say 140 grams protein go 200 g fat and see what the results are. Last stall for me I lowered my fat which did move my scale but did not really show me visual results, my energy was crap and it started messing with my head. Ultimately though it's going to be your experimentation that will be the true tell of what works for you. I encourage people to experiment with ratios and calorie load to find the sweet spot. Just keep in mind the more fat you have the more likely body recomposition is to occur as the body has a readily available energy source to tap into to provide for it. A leaner person needs to eat more for that to happen. Inches lost around the waist are better than any scale number.Sent from my SGH-I337M using Tapatalk
Couple of things I noted from your setup. 1. If your doing steady state cardiovascular work that will generate stress hormone which can affect fat loss. If your not eating to provide energy and recovery for the workouts then that can slow progress. 2. Your caloric intake does look pretty low for your height and weight. The basic starting point is goal weight, protein is that number in grams and match that in fat by grams. Ie 200 g protein 200 g fat. Now that is a rough starting point. How I would base it is energy levels if you get used to being gassed then you are going to be a poor judge of how your energy levels feel. Higher fats make me stupid energetic. Do it in stages as you lean out so if you get down to 10 to 13% bodyfat set smaller goals. Right now I am 171 to 172 lbs. For me a high calorie deficit does show a scale change but not much of a bodyfat change. For me I upped the fats to match my protein this week (160 g each) and scale went up 1 lb but I saw better results bodyfat wise. Now if that does not work then the general consensus seems to be to much protein is gumming up the works so lower it to a moderate amount say 140 grams protein go 200 g fat and see what the results are. Last stall for me I lowered my fat which did move my scale but did not really show me visual results, my energy was crap and it started messing with my head. Ultimately though it's going to be your experimentation that will be the true tell of what works for you. I encourage people to experiment with ratios and calorie load to find the sweet spot. Just keep in mind the more fat you have the more likely body recomposition is to occur as the body has a readily available energy source to tap into to provide for it. A leaner person needs to eat more for that to happen. Inches lost around the waist are better than any scale number.Sent from my SGH-I337M using Tapatalk
that's actually double the recommended starting point in terms of fat intake while on carbnite. the 1:1 recommended ratio is calorically speaking, not by weight.
+1, additionally the “stress hormone” your speaking of, called Cortisol is used in CN to actually burn fat. HIIT is just better for glycogen depletion.
You can go up from that but I keep screwing up that part it's caloric 1 to 1 so 1 gram.to 0.5 grams fat to protein to start at. You can up it from there. I did due to poor energy. To much cortisol is counterproductive though. Stress is counter productive to fat loss in general. Thanks for the correction deucey. In terms of cortisol burning more fat if you are speaking of the release of it in the morning, yes it does indeed help but when you add more with steady state cardio and to much stress on the body then it can hinder fat loss.Sent from my SGH-I337M using Tapatalk
Looks like your belly fat is going down. That is what is the most important for your health. I wouldn't change anything unless you waist measurement stops going down.
I really could care less about the one pound if I lost over an inch off my waist haha. I've stalled myself but I feel like I'm hovering around the 10% range according to caliper an circumference estimates. (Calipers say 9% and circumference measurement says 11% but I need hydrostatic to be sure.) It really takes some tweaking.Also 3-4 times of crossfit a week can be a lot for carb nite. How much sleep are you getting? If that's not adequate it could affect things. The diet sodas could have an affect also. I've mostly cut out soda from my diet and based on what everyone here has recommended I've only found Diet Snapple to be a good filler if I want a drink to satisfy my taste buds. I think it's one of the few drinks that doesn't have any of the ingredients that could slow progress. And even so I would only have half a bottle with some meals. Stephen Williams
Thanks for the suggestions.I am going to try and up the fat for a few weeks. Ill go 200g Fat + 100g Protein = 2200 kCal.I understand tweaking i was just hoping to get lower body fat % before having to start messing w/ macros and percentages. (I think im in the 22-25% range currently)I dont get enough sleep I do know that for a fact. I have a 1.5 year old and a 3.5 year old :).Thanks again!
Do not underestimate emotional stress or stress on the body with high workloads either, this can derail things as well. I have experienced it first hand and learned the lessons from it when it comes to trying to reach the goal.
Just wanted to update the thread.I upped my fats to 200g (1g : GW) was closer to 0.8g before. I lost 3 lbs this week. Hopefully it continues next week as well.Thanks for the suggestions!
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