Posted: 7/4/2009 5:05:00 AM EDT
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(I recently changed my user name from 3crowns).
I've lost a lot of weight over the past few years: over 100 lbs.; still, I have a lot to go. I work out six days a week, but can't loose any more weight, evidently. To break the plateau, for the past six weeks I've been bicycling to work: that's 18 miles each way, which takes about 90 minutes each way. After I get home I lift weights for about 45 minutes. I'm eating at 2300 calories a day: 21% carb, 49% protein, 40% fat. I just weighed myself (I only do that once a month). After all that, I lost 3 pounds last month. 3 pounds. That just doesn't seem possible. Look at the freaking caloric deficits I'm running! What coud I be doing wrong? |
Since your working out , muscle weighs more than fat and when your riding your bike your using the largest muscles in your body . So your probably gaining muscle and losing fat . Some YMCA's have a body fat percentage thing you can have done . Don't get discouraged , I have been in your shoes and when your lifting especially at 49% protein your gaining muscle so the pounds on the scale shows just that ... pounds , not body fat % . I'm no professional but I am married to a woman with a degree in dietary something or the other(can't remember the details ) but , when I am having the same results your having now that is what she tells me . Hang in there bud your doing what you need to do . Just try to find a place that measures body fat % .
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Try upping your calories for a few weeks, go back up to like 2500 or 2600. Then run a deficit again, your body will become used to a specific caloric intake. So start a caloric cycle to shake it up.
Also have you had a Reset in your weight training or a Deload period. Taking a few days(READ; or a week) off from the weights? Are you doing strength training like a 3x5 or 5x5? Or are you doing mass building stuff like 8x3 isolation routines? Basically there is a lot you can do to break a plateau, Just change the routine drastically. |
I do a Reset regulary; 8 weeks on, then 1 week off from everything (next reset starts tomorrow  ).
I don't know enogh about the weight lifting terminology to answer your other question....I do a reverse pyramid for the first four weeks, then pyramid for the next four, four sets each: example starting at 50 lbs @ 5 reps: 50/5, 45/8, 40/10, 35/12, 35/12, 40/10, 45/8, 50/5, split into three body part days, twice a week each. |
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Quoted:
After I get home I lift weights for about 45 minutes. I'm eating at 2300 calories a day: 21% carb, 49% protein, 40% fat. I've found your problem - you're eating 110% 
Look beyond the macronutrient balance. What makes up those calories. I would shift some of the fat/protein to carbs while reducing processed foods. Carbs should come primarily from vegetables, then fruits, with refined carbs (grains/cereals/sweets) making up a very small portion. Protein should be lean - fish, lean dairy/meat and fats should be as unrefined and monounsaturated as possible - olive oil, avocado, cold-water seafood. Carbs aren't bad; processed carbs are bad. Eat your veggies! |
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Quoted:
Quoted:
After I get home I lift weights for about 45 minutes. I'm eating at 2300 calories a day: 21% carb, 49% protein, 40% fat. I've found your problem - you're eating 110%
Look beyond the macronutrient balance. What makes up those calories. I would shift some of the fat/protein to carbs while reducing processed foods. Carbs should come primarily from vegetables, then fruits, with refined carbs (grains/cereals/sweets) making up a very small portion. Protein should be lean - fish, lean dairy/meat and fats should be as unrefined and monounsaturated as possible - olive oil, avocado, cold-water seafood. Carbs aren't bad; processed carbs are bad. Eat your veggies! And if you're like me, and don't like to eat vegetables, get a juicer and juice your vegetables and drink them. |
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Can you measure your body fat? Possible that has gone done and increased muscle mass without a major weight change.
Not to sound to much like a girl (even though I am one) but do your clothes fit differently? Basically can you use something besides just your weight to measure if you are being successful? eta-darn, everything I said has been covered. still it bears repeating. 
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If you are measuring your carbs/fats/proteins, then cut out 5g fat and 5g carb. That should get your weight moving if your doing that much cardio.
Are you doing any re-feed days to keep your metabolism raised? If not, every 3-4 days you should eat 1.5x the amount of carbs you would normally eat. You should also eat majority (30%) of your carbs for the day before(1hr) and after(immediately) you workout. |