Cutting Diet Plateau

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03-04-2005, 06:46 PM
RONINASAUNA

Cutting Diet Plateau

Stumped as to what to do or try next and looking for ideas/suggestions.

Here is the diet I have been on for 10 weeks:

Meal 1(9:30am-45mins after cardio) Whey w/Flax (50g pro/14g fat)

Meal 2(11:30am) Chicken w/ Peanut Butter (50g pro/ 14fat)

Meal 3(2:00pm) PWO = 50g Whey/ 80g Dex (50g pro/ 80 carb)

Meal 4(4:00pm) PPWO = Egg whites/ Brown rice (50g pro/ 30g carb)

Meal 5 (7:30pm) Chicken/ Almonds (50g pro/ 14g fat)

Meal 6 (10:00pm) Whey/ Flax (50g pro/ 14g fat)

(on non-workout days the PWO is replaced with Egg Whites(50g)/Oatmeal30g))

Totals = 300g protein/ 110g carb/ 56g fat

Cardio = 45min 5x/week

1- 1 1/2 gallons of water per day

Cheat day is once a week to boost metabolism
===========================================

Following this diet/cardio, in 10 weeks my waist went from 36" to 32", my weight went from 203 to 182 @ height of 6'0

I have lost absolutely no strength in the gym and even moved up in weight on some lifts.

I am trying to get down to 8-10% body fat.
==============================================

For the last 3 weeks my weight and waist size have remained exactly the same (182lbs/32"waist) I was losing a consistant 1-2 lbs a week, every week.

After the first week that my weight/waist did not decrease (3 weeks ago) I decided to add in Clen @ 100mcgs/day. The next week I measured again and weight and waist was still 182/32".

So then two weeks ago I upped the cardio to 50mins/6 days a week, still running Clen @100mcgs. It's now 2 weeks later and my waist and weight are exactly the same 182lbs/32"

====================================

Is there anything to change or add? Do I keep everything the same?

I am stuck and frustrated as to what to do next.

any suggestions are very much appreciated!

Thanks
03-04-2005, 08:38 PM
newbrew

Are you sure your BF% isnt dropping? It's possible that you are going down on the BF% scale, but not down in weight, which is more ideal if you ask me.
03-05-2005, 09:43 AM
RONINASAUNA

Quote:

Originally Posted by newbrew

Are you sure your BF% isnt dropping? It's possible that you are going down on the BF% scale, but not down in weight, which is more ideal if you ask me.

I also measured using fat calipers and came up with the same measurements for the last 3 weeks. I am sure my body composition has not changed.

thanks
03-05-2005, 11:53 AM
bor

Here is the diet I have been on for 10 weeks:

Meal 1(9:30am-45mins after cardio) Whey w/Flax (50g pro/14g fat)

OK

Meal 2(11:30am) Chicken w/ Peanut Butter (50g pro/ 14fat)

OK

Meal 3(2:00pm) PWO = 50g Whey/ 80g Dex (50g pro/ 80 carb)

OK

Meal 4(4:00pm) PPWO = Egg whites/ Brown rice (50g pro/ 30g carb)

OK

Meal 5 (7:30pm) Chicken/ Almonds (50g pro/ 14g fat)

OK

Meal 6 (10:00pm) Whey/ Flax (50g pro/ 14g fat)

OK

(on non-workout days the PWO is replaced with Egg Whites(50g)/Oatmeal30g))

OK

Totals = 300g protein/ 110g carb/ 56g fat

Cardio = 45min 5x/week

1- 1 1/2 gallons of water per day

Cheat day is once a week to boost metabolism
===========================================

Following this diet/cardio, in 10 weeks my waist went from 36" to 32", my weight went from 203 to 182 @ height of 6'0

I have lost absolutely no strength in the gym and even moved up in weight on some lifts.

I am trying to get down to 8-10% body fat.
==============================================

For the last 3 weeks my weight and waist size have remained exactly the same (182lbs/32"waist) I was losing a consistant 1-2 lbs a week, every week.

After the first week that my weight/waist did not decrease (3 weeks ago) I decided to add in Clen @ 100mcgs/day. The next week I measured again and weight and waist was still 182/32".

So then two weeks ago I upped the cardio to 50mins/6 days a week, still running Clen @100mcgs. It's now 2 weeks later and my waist and weight are exactly the same 182lbs/32"

====================================

1. UP THE CARDIO EVEN MORE

2. USE KETOTIFEN WITH CLEN COZ YOU ARE USED TO IT BY NOW

ACTUALLY THATS ALL I CAN THINK OF COZ THE DIET IS REALLY gOOD!

MAYBE TAKE A FEW DAYS OFF FROM THE DIET, HOP BACK ON, AND SEE WHAT HAPPENS!
03-05-2005, 12:36 PM
Wilderbeast

Could having nearly 12 hours between your last meal and your first maybe be a problem ?
03-05-2005, 12:49 PM
RONINASAUNA

Quote:

Originally Posted by bor

====================================

1. UP THE CARDIO EVEN MORE

2. USE KETOTIFEN WITH CLEN COZ YOU ARE USED TO IT BY NOW

ACTUALLY THATS ALL I CAN THINK OF COZ THE DIET IS REALLY gOOD!

MAYBE TAKE A FEW DAYS OFF FROM THE DIET, HOP BACK ON, AND SEE WHAT HAPPENS!

thanks for the info :)

I took Benedryl @ 75mg/day on the 3rd week of Clen, and am currently on the 4th week. After this week I will discontinue as it doesn't seem to be cost effective enough.

I was thinking about taking a couple days off the diet as you stated as the only thing I could think of is that my metabolism has slowed down dramatically and the 1 cheat day I have is not enough to boost it back up. I was thinking maybe instead of a cheat day, make one day per week a high carb day (good carbs only) , maybe 500-700 grams of rice/oatmeal/potatoes.
03-05-2005, 12:53 PM
RONINASAUNA

Quote:

Originally Posted by Wilderbeast

Could having nearly 12 hours between your last meal and your first maybe be a problem ?

I would think that would be a problem in losing weight too fast or losing more muscle? perhaps I'm wrong.

I wouldn't even know how to fix the 12 hour discrepancy, as I try to get 8-9 hours of sleep per night, wake up, drive to the gym and do cardio, drive home and wait 45 mins to eat. All total that adds up to about 12 hours.

I guess I could just go to sleep later, or maybe skip the last meal and wait till I wake up in the middle of the night to go to the bathroom and down the shake instead.

thanks
03-05-2005, 01:45 PM
Panzerfaust

I suggest you drop your overall fat intake and up the cardio sessions, i would seriously think about using www.fitday.com to help you adjust and monitor your Kcals to help you get over your plateau.

PM me if you like and we can owrk on it, i ran into this problem 3-4 weeks ago and with the help of fitday.com and switching a few things up i am back up and running like before, was stuck at 220lbs and now i am weighing around 210-213lbs.

Like i said, feel free to PM me bro, don't sweat it.

"Nuttin but a peanut".....
03-05-2005, 01:57 PM
RONINASAUNA

Quote:

Originally Posted by muriloninja

I suggest you drop your overall fat intake and up the cardio sessions, i would seriously think about using www.fitday.com to help you adjust and monitor your Kcals to help you get over your plateau.

PM me if you like and we can owrk on it, i ran into this problem 3-4 weeks ago and with the help of fitday.com and switching a few things up i am back up and running like before, was stuck at 220lbs and now i am weighing around 210-213lbs.

Like i said, feel free to PM me bro, don't sweat it.

"Nuttin but a peanut".....

thanks bro.. will look into it and do more research. If I can't figure it out will shoot you a PM.

"..yeah buddy..."
03-05-2005, 03:37 PM
pyschomab

Time To Take Dnp!!
03-05-2005, 07:11 PM
web03

Do you have a cheat meal or cheat day once a week to throw your body off from adjusting?

web
03-05-2005, 07:38 PM
RONINASAUNA

Quote:

Originally Posted by web03

Do you have a cheat meal or cheat day once a week to throw your body off from adjusting?

web

yes, cheat day is once a week. I do not really go overboard but eat until I am completely full and do "cheat".

....and I can't wait because that "cheat" day is tomorrow........ :banana:
03-05-2005, 09:37 PM
ENraged

Sounds a bit like you may need to adjust your total daily intake of cals. If you have dropped 20 pounds and many pant sizes then your BMR calc would change. That along with bor`s suggestions you should see a difference. With ever change the body must fight to achieve homeostasis. So if you where to say drop the daily cals by 300 or 500 adjust the rest periods between sets from say 3 minutes to 2 minutes or even try mixing it up with some supersets that might shock your system and bring it back to life.
03-06-2005, 07:17 AM
bor

Quote:

Originally Posted by pyschomab

Time To Take Dnp!!

:rolleyes:
03-06-2005, 04:06 PM
ENraged

Quote:

Originally Posted by bor

:rolleyes:

yup thats what i thought as well
03-07-2005, 08:12 AM
RONINASAUNA

I will bump up the cardio to 60 mins 6x a week and stop the Clen on the completion of this 4th week. Maybe it's a possibility that my cheat day is doing more harm than good right now, so I will make it a cheat meal. I also am planning to lower my fat intake to 42g, protein will remain at 300g and carbs will be 134g workout days, 80g non-workout days.

I will try this for a couple weeks and see what happens.
03-07-2005, 09:30 AM
Panzerfaust

Quote:

Originally Posted by RONINASAUNA

I will bump up the cardio to 60 mins 6x a week and stop the Clen on the completion of this 4th week. Maybe it's a possibility that my cheat day is doing more harm than good right now, so I will make it a cheat meal. I also am planning to lower my fat intake to 42g, protein will remain at 300g and carbs will be 134g workout days, 80g non-workout days.

I will try this for a couple weeks and see what happens.

Sounds like a good start to me.