Help!! I've hit a plateau...can you give me a push?

[azchiligrl]

Hi! Since January 8, 2010, I have lost 43 pounds. I have been on a high protein/low carb diet and I exercise 3 to 4 times a week for at least 1 hour. For the last 3 weeks I have not lost anymore weight!! I am trying not to get discouraged, but of course I am starting to feel like I am not going to reach goal weight!

Anybody have any suggestions? How can I get out of this slump?

Thanks!

~jenn

[cassiegose]

Hi Jenn,

GREAT JOB on the progress you've made so far!

Whats your weight at this point? Daily calories? Macros?

This is probably going to sound crazy but you might take a day or too and increase youre carbs. When I was prepping for last bodybuilding show and started hitting plateaus I would add "refeeds" into diet where I simply increased carbs and calories a bit to shock the system. After first refeed I lost 3 lbs in the next week. I'm not saying go crazy and eat a bunch of junk food. Simply take a day or two (I did mine the day before biggest/hardest workout of the week) and increase carbs by about 100 grams or so. So you could do something like add 2/3 cup (measured uncooked) oats to Meal 1, add 1/2 c (measured uncooked) brown rice to meal 3, and add 2 slices whole grain bread to meal 5. I keep fat intake lower on refeed days to ensure that calories aren't overly high. After the refeed day go back to your normal diet and give it a couple days and see what happens.

Good luck, great job, and keep us posted.

Cassie

[Fygle]

How our bodies work never stops amazing me. It's all about avoiding adaptation right?

[cassiegose]

How our bodies work never stops amazing me. It's all about avoiding adaptation right?

It is amazing huh!?! This past year I've really started to pay attention to body and how it works... and what works and what doesn't and it never ceases to amaze me! I was FLOORED when I was training for last show and hit a platuea and actually INCREASED food intake and lost 3 lbs. Needless to say, it was one very happy girl when i realized that I simply needed to ADD food instead of take more out!

[azchiligrl]

Hi again,

weight right now is 190. calories are 1200. I'm not sure what macros are, I do try to have meals consist of at least 40% protein. Is that good?

Thanks!

[cassiegose]

Hi again,

weight right now is 190. calories are 1200. I'm not sure what macros are, I do try to have meals consist of at least 40% protein. Is that good?

Thanks!

Your calories are WAY too low. Sounds like you've hit that plateau because your poor body thinks its starving and is holding on to every ounce of fat it can in order to survive.

Yes, 40% of your diet in protein is good however, as I said, only 1200 calories is not. I would slowly (like add 50 calories per week) increase those calories. I was at 1200 calories in the last few weeks before last show and I'm 5'4 120 lbs (so BMR is most likely much lower than yours). At 1200 calories I felt like I was being STARVED to death and I was miserable and cranky!!! Aren't you miserable eating so few calories? Why don't you post an example of a typical day of your diet so suggestions can be made and we'll go from there.

Cassie

[azchiligrl]

You are going to think I'm crazy! diet is very boring.

Breakfast: 1 egg
1 protein shake

Snack : almonds

Lunch: Lean Cuisine (usually)
almonds or low fat string cheese

Snack: protein shake or almonds

Dinner: Salad with a little grilled chicken
Sometimes only a protein shake

protein shakes are about 190 calories, 3 grams of fat, 30 grams of protein.

Pretty boring!

[cassiegose]

You are going to think I'm crazy! diet is very boring.

Breakfast: 1 egg
1 protein shake

Snack : almonds

Lunch: Lean Cuisine (usually)
almonds or low fat string cheese

Snack: protein shake or almonds

Dinner: Salad with a little grilled chicken
Sometimes only a protein shake

protein shakes are about 190 calories, 3 grams of fat, 30 grams of protein.

Pretty boring!

LOL! I don't think youre crazy. But you are definitely starving your body.

Would you be willing to give something like this a try:

Meal 1: 1 whole egg, 5 eggwhites, 1/2 cup oats
Meal 2: 11 almonds, 1 piece fruit, 1 protein shake (or 4 ounces chicken or fish)
Meal 3: Sandwich or wrap made with whole wheat bread, veggies, and deli meat or tuna
Meal 4: almonds and protein (you can do the protein shake if you don't have access to solid protein but solid protein really is best)
Meal 5: large grilled chicken salad with veggies, olives, and salsa (instead of dressing)
Meal 6: 1 cup greek yogurt with 1tbsp natural peanut butter

I ask why you're drinking so many protein shakes? Do you not have access to solid protein (chicken, lean beef, dairy, soy, fish)?

What are you doing for workouts?

[azchiligrl]

I guess I am using the shakes because I know how many calories are in them and because they are handy. I can grab one on the way to work and the gym.

I am going to use your meal suggestions and see if that will help push me over the plateau.

BTW, even though I am getting 1200 or less calories a day I haven't really noticed a change in mood. I have just been so determined to lose weight.

[azchiligrl]

Hey thanks for your suggestions!! I've lost 6 more pounds since then!!

So glad I found you guys!!

[cassiegose]

Yay!!!