Plateau - need help!

[red86]

Hi all,

I have been training hard for the past 6 months and seem to have hit a brick wall. I can't seem to shift that last bit of despite tweaking diet and increasing cardio and seeking advice from here. A sample of diet/training - please feel free to comment:

Diet:

8am (Breakfast) - 2 sccops of whey protein and oats
11am (Midmorning snack) - 1 tub (300g) low fat cottage cheese
1pm (lunch) - chicken/prawn or tuna salad
3pm (Mid afternoon snack) - 1 small (175g) fat free greek yoghurt
6pm - 2 pieces of fruits (usually banana and apple) handfull of almonds and a cup of green tea)
7.30pm - Salmon/Turkey breast or Chicken breast and vegetables

I also carb cycle - Sunday and Wednesday are high carb days so will have a wholemeal baguette for lunch and sweet potatoes with dinner

Training:

Weight training 5x a week - split body parts
Cardio 4x a week - 3 days HIITs for 25mins and one day LISS (12k on treadmill - usually about an hour)

I can't seem to understand why I have stopped losing weight, I have increased HIITs speed on treadmill to prevent body from adapting.

I'll appreciate your advice.Thanks in advance

[red86]

Help anyone?

[Boss Man]

Diet:

8am (Breakfast) - 2 sccops of whey protein and oats

(Fine)

11am (Midmorning snack) - 1 tub (300g) low fat cottage cheese

(I think you could change that for low fat cheese as it more good fat)

1pm (lunch) - chicken/prawn or tuna salad

Fine)

3pm (Mid afternoon snack) - 1 small (175g) fat free greek yoghurt

(Fine)

6pm - 2 pieces of fruits (usually banana and apple) handfull of almonds and a cup of green tea)

(Fine)

7.30pm - Salmon/Turkey breast or Chicken breast and vegetables

(Fine)

I also carb cycle - Sunday and Wednesday are high carb days so will have a wholemeal baguette for lunch and sweet potatoes with dinner

Training:

Weight training 5x a week - split body parts
Cardio 4x a week - 3 days HIITs for 25mins and one day LISS (12k on treadmill - usually about an hour)

I can't seem to understand why I have stopped losing weight, I have increased HIITs speed on treadmill to prevent body from adapting.

I'd say you might have a problem with carb cycling. Keep your macros the same on all days and see how that pans out, as it might be why the weight loss has stalled.

[red86]

Hi, thanks for your response

I have low fat cottage cheese - not sure what you meant?

Regarding carb cycling, do you mean I should ditch it completely and have carbs everyday? I thought carb cycling helps weight loss? I have tried everything I can regarding diet and training, even stopped weekly cheat meal...quite frustrating

[Boss Man]

Low fat cheese is not quite the same thing as cottage cheese, it's basically regular cheese with less fat in it.

As for the references to carb cycling, I just meant try keeping the carbs the same every day, as the carb cycling may possibly be the reason for stalling, as it can be a bit of a hit and miss methodology to use.

[Alinshop]

What's the carb breakdown for your low day as opposed to your high day? Have you ever thought about adding more healthy fats on your low carb days?