Can't budge of current weight!!

[Ally1]

I'm new to this site and would love a bit of help and advice on trying to get leaner and MAINTAINING it. My stats are:

Female - 22y/o, 5'4", 126lbs, 20%bf

Have been training for 2 years and have come a long way - have come down from 154lbs! For the past 9 months or so i have been knocking around the weight I am now and can't seem to budge!! Last month i did ketosis for 4 weeks and got down to 116lbs (my goal maintenance weight) but just can't maintain it. I went back onto the ketosis diet last week to try and get down there again but it doesn't seem to be working as well second time round! It's a proper keto diet - 70% F, 30% P for 5 days at 70% maintenance calories then 50p/30f/20c for 2 days at 85% maintenance then repeat. If not on ketosis, i either do a 60p/20f/20c or a 50p/30f/20c at around 80% maintenance

Training - I train hard, currently doing a 3 day spilt, training Mon, Tues, Thur, Fri so hitting every muscle every 5-6 days. I train with my bf so he pushes me and is there to spot the heavier stuff. I have increased my strength over the past two years and continue to do so - currently doing a 165lbs squat, 209lbs deadlift and 99lbs bench. I'm not doing an cardio at the moment but have tried adding cardio to my regime before and have never noticed any great difference. When i was doing it, i was doing 30mins intense bike or treadmill, 3 times a week on an empty stomach

So that's my history, feel free to ask anything i've missed. I'm wanting any advice on possible diets or training regimes i could try. I want to get back down to the 116lbs mark and maintain it! When i get down to the 18%bf mark, i get some really good shape and definition and essentially this is what i want to show so am not too focused on my actual weight.

Any advice would be great...

Ally

[Ally1]

sorry, though it might help if i give an example of the diet i've been on. Off ketosis, my diet is either:

1. 1 x boiled egg and one piece of rye bread
2. 3/4 serve protein shake
3. 2.4oz Chicken breast & 1/2 cup white rice
4. 3/4 serve protein shake
5. 3 oz rump steak, 1/2 cup white rice, 1 cup broccoli & 1 cup cauliflower
being a 50p/30f/20c

or

1. 1 x boiled egg
2. 3/4 serve protein shake
3. 2.4oz Chicken breast & 1/2 cup white rice
4. 3/4 serve protein shake
5. 3 oz rump steak, 1 cup broccoli & 1 cup cauliflower
6. 1/2 serve protein shake
being a 60p/20f/20c

[audis4]

hey welcome to AR!
Keep the am cario up @ least 5 days per week on an empty stomach.
IMO, I would never go keto unless I didn't mind sacrificing some muscle.

Post your diet and we can critique with macros.

[audis4]

can you list macros for each meal and final macros? I can critique best that way!

[audis4]

I made a diet for my sis. I can PM it to you if you'd like. She is seeing amazing results. She weighs 140 (down from 154, thats her in my avatar) and doesnt have real high BF

[JohnboyF]

1. 1 x boiled egg and one piece of rye bread

To little protein in this meal also ditch the bread. Bread is not recommened during cutting.

2. 3/4 serve protein shake
3. 2.4oz Chicken breast & 1/2 cup white rice
4. 3/4 serve protein shake
5. 3 oz rump steak, 1/2 cup white rice, 1 cup broccoli & 1 cup cauliflower
being a 50p/30f/20c

I think u need to bump the cals. Your last thread said u were eating 800ish cals thats way to low. Plus u have to many shakes in the day. U need real foods they keep you full longer.
ALso in meal 3 &5 u may want to use a complex carbs such as (yams,oats, brownrice,grits )
or

1. 1 x boiled egg
2. 3/4 serve protein shake
3. 2.4oz Chicken breast & 1/2 cup white rice
4. 3/4 serve protein shake
5. 3 oz rump steak, 1 cup broccoli & 1 cup cauliflower
6. 1/2 serve protein shake
being a 60p/20f/20c[/QUOTE]

[Ally1]

yes i'd love you to PM it to me please...

[audis4]

ok, lemme copy and paste.

[1buffsob]

Hey now audis4, why can't you post it for all to see? haha

1buffsob

[IronFreakX]

LMAO

[svarturer]

hehe audis GIVE IT !

[Mizfit]

ypur not eating enough hun- your body is going into starvation mode and holding on to whatever you put into it

please put all your food intake into
www.fitday and provide the evaluation fo your meals to this thread

[tinyguy2]

your also going to gain weight back after a diet if you were 116 you can gain up to 10 pounds back from water weight alone. 4 weeks isn't much of a diet if you give yourself a less drastic diet you'll stick to it longer.

[Mizfit]

Don't go ona diet - make lifestyle changes you can stick with

[audis4]

Hey now audis4, why can't you post it for all to see? haha

1buffsob

I can if you really want

[audis4]

Calories Protein Carbs Fat
Meal 1: pro/carb
5 egg whites 85 20 0 0
1 pack grits 100 2 22 0
Meal 2: pro/fat
1 Scoop whey 112 23 2.5 1.5
15 Almonds 104 3.8 3.6 9.1
Meal 3: pro/fat
½ Chicken Breast 100 23 0 0.5
1 TB ranch 73 0.2 1 7.7
Meal 4: pro/carb
1 can Tuna 175 37.5 0 2.5
½ cup oats 150 5 27 3
WORKOUT 6:00-7:00
Meal 5: pro/carb
1 Scoop whey 112 23 2.5 1.5
½ cup oats 150 5 27 3
Meal 6: pro/carb
5 egg whites 85 20 0 0
½ cup oats 150 5 27 3

TOTAL: 1396 167.5 112.6 31.8

Here it is....shes around 140lbs. down from 150. Shes actually not fat at all...thats in her in my avatar.

[Mizfit]

Calories Protein Carbs Fat
Meal 1: pro/carb
5 egg whites 85 20 0 0
1 pack grits 100 2 22 0
Meal 2: pro/fat
1 Scoop whey 112 23 2.5 1.5
15 Almonds 104 3.8 3.6 9.1
Meal 3: pro/fat
½ Chicken Breast 100 23 0 0.5
1 TB ranch 73 0.2 1 7.7
Meal 4: pro/carb
1 can Tuna 175 37.5 0 2.5
½ cup oats 150 5 27 3
WORKOUT 6:00-7:00
Meal 5: pro/carb
1 Scoop whey 112 23 2.5 1.5
½ cup oats 150 5 27 3
Meal 6: pro/carb
5 egg whites 85 20 0 0
½ cup oats 150 5 27 3

TOTAL: 1396 167.5 112.6 31.8

Here it is....shes around 140lbs. down from 150. Shes actually not fat at all...thats in her in my avatar.

I know who it is

[tinyguy2]

the happy guy in the middle??

[audis4]

I know who it is

I recommend her pm you btw.

[audis4]

She works ALL day, so if you wrote her back sorry if she didn't respond she goes to bed at around 8:00pm

[1buffsob]

Calories Protein Carbs Fat
Meal 1: pro/carb
5 egg whites 85 20 0 0
1 pack grits 100 2 22 0
Meal 2: pro/fat
1 Scoop whey 112 23 2.5 1.5
15 Almonds 104 3.8 3.6 9.1
Meal 3: pro/fat
½ Chicken Breast 100 23 0 0.5
1 TB ranch 73 0.2 1 7.7
Meal 4: pro/carb
1 can Tuna 175 37.5 0 2.5
½ cup oats 150 5 27 3
WORKOUT 6:00-7:00
Meal 5: pro/carb
1 Scoop whey 112 23 2.5 1.5
½ cup oats 150 5 27 3
Meal 6: pro/carb
5 egg whites 85 20 0 0
½ cup oats 150 5 27 3

TOTAL: 1396 167.5 112.6 31.8

Here it is....shes around 140lbs. down from 150. Shes actually not fat at all...thats in her in my avatar.

Nice diet man. Give her props for me to be able to do that.

I've helped many women diet over the last couple of years. I actually prefer training with them, as most have a high threshold for pain and take directions very well. But I'm done helping my own girlfriends out. The last gf I helped diet, she started to become the biggest bitch ever after about 2 weeks. I was ready to tear her apart with my own two hands.

1buffsob

[audis4]

Nice diet man. Give her props for me to be able to do that.

I've helped many women diet over the last couple of years. I actually prefer training with them, as most have a high threshold for pain and take directions very well. But I'm done helping my own girlfriends out. The last gf I helped diet, she started to become the biggest bitch ever after about 2 weeks. I was ready to tear her apart with my own two hands.

1buffsob

hahaha, ya my dad and my mom both want to do this diet too. Kind of shocked me. They know what I have to go through, meal preperations and all. My family eats really healthy regardless so its not too big of a change.
Thanks for the props bro! She loves the diet. She works all day and finds the time to eat which is great!

[Ally1]

Thanks all!! In relation to audis's diet, i assume you would still have meal 5 on non training days?

Also, i found the diet i was on a year ago when i went from 154 lbs to 116lbs and was wondering if you could please have a look as i was thinking bout doint it again. Apart from the ketosis i did, i don't consider i ever go on diets, they have always been lifestyly changes as i stick to them for a couple of months before i change it slightly.

Meal 1 Protein Fat Carbs
1 x whole egg 8 6.5 0
3 x egg whites 12 0 0
1 x w/meal toast 3 1 12
1 x Flaxseed oil 0 14 0

Protein .75 serve 17 1 2
Yogurt Diet 9 - 10.5
1 x Apple 0.5 - 19

Tuna (5oz) 36 2 0.5
Salad approx - 4 0 10

Protein (1 serve) 23 1.5 2.5
1/2 cup skim milk 4.3 1.5 6

Steak (3.5oz) 32.5 6.5 -
1 cup cauliflower 4 - 10
1 cup Broccoli 2 - 2

Total calories - 1225 - 51p/25f/24c

Let me know what you think....

Thanks Everyone!

[audis4]

Thanks all!! In relation to audis's diet, i assume you would still have meal 5 on non training days?

Also, i found the diet i was on a year ago when i went from 154 lbs to 116lbs and was wondering if you could please have a look as i was thinking bout doint it again. Apart from the ketosis i did, i don't consider i ever go on diets, they have always been lifestyly changes as i stick to them for a couple of months before i change it slightly.

Meal 1 Protein Fat Carbs
1 x whole egg 8 6.5 0
3 x egg whites 12 0 0
1 x w/meal toast 3 1 12
1 x Flaxseed oil 0 14 0
good, drop the toast though. Maybe add 1 more egg white

Protein .75 serve 17 1 2
Yogurt Diet 9 - 10.5
1 x Apple 0.5 - 19
drop the yogurt. Add a lean protein here

Tuna (5oz) 36 2 0.5
Salad approx - 4 0 10
Add olive oil or another healthy fat to this so its not an incomplete protein

Protein (1 serve) 23 1.5 2.5
1/2 cup skim milk 4.3 1.5 6
Drop the milk, not good for cutting. Add either carbs or fat here

Steak (3.5oz) 32.5 6.5 -
1 cup cauliflower 4 - 10
1 cup Broccoli 2 - 2
Good.

Total calories - 1225 - 51p/25f/24c

Let me know what you think....

Thanks Everyone!

JMO in bold. Cals look good!
Yes, She keeps cals same on rest days as well.
Hope this helped!
Alex.

[noddy1]

What do you think of this guys, just wrote it up with a total of 1163 calories all fat and carbs seperated. Anything that you would change???


7:30 2 x whole eggs

10:30 Tuna 95g can in springwater
30g Oats in water

1:30 100g Chicken breast
Salad (lettuce, cucumber, tomato, broccoli)
1/2 Tbs Flaxseed oil

4:30 Tuna 95g can in springwater
30g Oats in water

7:30 Steak (100g)
1/2 cup cauliflower
1 cup Broccoli
1/4 cup White rice

TOTALS P143 F36.7 C65.4

Total Calories:
1163.9 572 330.3 261.6
49% 28% 22%


Noddy

[audis4]

Is this for ally1?

[JohnboyF]

I think shewants to try t3/clen she created a thread... My advice is work on this diet and cardio first...

[Ally1]

yeah i think this is for me am happy to give diet and cardio a try, just interested in t3/clen for later down the track

[Superballer]

audis... your a good bro. Always see you posting great advice.... a big contribution to the diet section.

Diet looks very good up above.

[noddy1]

audis... your a good bro. Always see you posting great advice.... a big contribution to the diet section.

Diet looks very good up above.

Which diet are you refering to... mine or audis? And yeah I wrote it for ally

[audis4]

audis... your a good bro. Always see you posting great advice.... a big contribution to the diet section.

Diet looks very good up above.

Oh thanks bro I try to help out best I can!
I still have so much to learn from the pros!