Need Help. Been Stuck at same weight for about 4 weeks!

**McPhatty** · 12-09-2016, 08:30 AM

Just as the title says.

I hit the gym hard back in July. I was weighing 240lbs. For the past 4 weeks I have been stuck at 220lbs and just fluctuate 2 to 3 lbs on the positive and negative side. I have recalculated my TDEE again. At first, back in July, I was eating 1900 calories a day. Consisting of lean protein and simple carbs( if these are the good ones. Exp: Brown Rice, Sweet Potato, Veggies, etc, etc) This was around 500 under TDEE at the time. In September, I cut back on cardio and added more weights to my routine. I did this because I read that too much cardio can decrease muscle. I also increased my calories from 1900 to 2100 because I was tired all the time. Now, I am in the same situation again. Since my workout has intensified with weights, I am increasing my calories to 2500 a day. I recalculated my TDEE where it is at 3008. My BF% is probably still in the 30% range since I still have that wonderful fat around my upper body. I have lost a considerable amount of weight where I can fit comfortable in XL to L shirts depending on the brand and 36 to 38 waist again depending on the brand. But of course, still want to lose more.

I have researched on this website and have read so many threads. I know that if calorie intake is too low, that can hinder the weight loss. IF too high, well we all know the answer to that. In my mid 20s to late 20s, I did a few cycles and at that time I was at my best too. I have even done DNP as well. At this point, I am not looking for any gear as I know I still have more to lose and yes I know this takes time. Being stuck for 4 weeks at the same weight does have me concerned being that I am now 41 years old. I just want to hear what your thoughts are and help me get out of this rut. I am open to any suggestions. Fat burners, Clen , ECA Stack, anything that can kick start this back. I have even eaten a greasy fatty burger on one Sunday to see if it would shock my body. All it did was destroy my colon the next day. SMH Thanks in advance!

**Nephets** · 12-09-2016, 09:35 AM

Ok. So you were losing weight and then you decided to drop cardio and increase calories and now your not losing weight. See how funny that sounds when you print it out. Start the cardio again ASAP. Fasted in the morning works great for me. Doesn't have to be anything crazy at first. Try 20-30 min. Run that for a week. If that's not moving the scale in the right direction it's time to start dropping carbs. I wouldn't worry about losing muscle at this point. Lift heavy and you will be fine. Your body fat is high enough that muscle loss shouldn't be an issue for a while. Try that and let us know how you make out.

**Nephets** · 12-09-2016, 09:40 AM

Just a quick add. You don't need gear or supplements to lose that weight. Dropping form above 30% should be easy once you get your diet dialled in. Don't get discouraged. You spent 4 weeks learning about your body and what doesn't work. That's just part of the process. It's all about staying in a negative energy balance. Try to keep that in mind.

**73rr** · 12-09-2016, 10:02 AM

Nephets kinda hit it on the head.

U went backwards. U should have decreased cals with refeed(cheat days) every know and then.

My suggestion would be start over. Recalculate your diet. Figure out your p/c/f split that works for u and keep your work outside intense.

By the way. U didn't mention anything about your fat intake?

**McPhatty** · 12-09-2016, 10:54 AM

And this is exactly what I needed to hear.

I went backwards because I was too tired all the time. I get great sleeps at night. So I just thought it was too little calorie intake. That is why I increased them.

Ok. I will go back to the drawing board. I was doing about 45 min of cardio, fasting in the morning, everyday. 20 min on treadmill and 20 min on Elliptical. I don't want to run and bang my knees around. The glide of the elliptical is good enough for me.

As for fat intake. I was using the app "My Fitness pal" I set my macros to 40% carbs, 40% protein, and 20% fat. Fat intake came from natural peanut butter, almonds, avocados, etc. Just good fat not the bad fat.

Protein came from lean meats, egg whites and protein bars/shakes.

Carbs like I mentioned before.

I appreciate all the advice. I have come too far to get discouraged. I just need to get back on the right track.

Oh yeah! Most of my diet comes from a list that was posted on here in a different thread. I actually have the list on my phone so when I go food shopping, I can mix and match from the list. So typical example of daily meals:

Breakfast:
.5 cup of egg white
.4 oz of Turkey Slices
1 slice of Ezikiel Bread w/ 1/2 tablespoon of all natural peanut butter
1 cup of skim milk

Lunch:
.5 cup brown rice
.4 oz Chicken breast
1 sweet potato

Dinner:
.5 cup brown rice
.4 oz lean meat
1 cup broccoli

in between meals:
Protein bar
Banana
Fat Free Cottage Cheese w/dried apricots
protein shakes
snacks are mixed. not all of them the same day.

all of this gets me to about 1900 to 2100 calories a day.

**kelkel** · 12-09-2016, 12:10 PM

Why not turn this thread into a personal log of your progress? Guys will chime in and it can be quite motivational for all involved.

Best of luck on your venture! Time and discipline = progress. You'll get there.

**McPhatty** · 12-09-2016, 12:42 PM

Originally Posted by kelkel

Why not turn this thread into a personal log of your progress? Guys will chime in and it can be quite motivational for all involved.

Best of luck on your venture! Time and discipline = progress. You'll get there.

I can do that. One thing that has kept me going is the Mirror, clothes that I havent been able to wear since my 20s, and being able to see my junk after years of having a roof over it. I turn to this forum for help because you guys and gals know way more than me. But anyway I can return the favor, I will be more than happy too.
Thanks!

**73rr** · 12-09-2016, 01:08 PM

Originally Posted by McPhatty

I can do that. One thing that has kept me going is the Mirror, clothes that I havent been able to wear since my 20s, and being able to see my junk after years of having a roof over it. I turn to this forum for help because you guys and gals know way more than me. But anyway I can return the favor, I will be more than happy too.
Thanks!

Plz do! Log your food and training! Love to see the progress

**McPhatty** · 12-09-2016, 02:09 PM

Ok. No problem. I have everything recorded up to now. Even pics. Pics are scary but what the hell right! Just more motivation for others. I will be out of town this weekend at a theme park with my son. Don't worry, I take healthy snacks and have good discipline. Except for smoked turkey legs. FTW!

I will put something together, but might open a new thread. I will post it here when I have it done.

**kelkel** · 12-09-2016, 02:41 PM

Nothing wrong with a smoked turkey leg.

**McPhatty** · 12-09-2016, 03:04 PM

Mmmmmm Turkey legs!

Oh you know what I forgot to ask.
I work out at 430am. I have been drinking a protein shake before my workout. It is ON Golden Standard Whey. I just do 1 scoop with 8 ounces of water. Any thoughts on that? I was getting too tired at the gym so I figured adding this to get me through my workout would help. It does. Along with BCAAs I drink during my workout.

**Nephets** · 12-09-2016, 03:46 PM

May want to try to add some simple carbs before the gym. Something to give you energy but not so heavy you'll spew during a squat. Keep it up and in no time you will have to change your user name to mrrockhard. Lol

**73rr** · 12-09-2016, 04:35 PM

Originally Posted by McPhatty

Mmmmmm Turkey legs!

Oh you know what I forgot to ask.
I work out at 430am. I have been drinking a protein shake before my workout. It is ON Golden Standard Whey. I just do 1 scoop with 8 ounces of water. Any thoughts on that? I was getting too tired at the gym so I figured adding this to get me through my workout would help. It does. Along with BCAAs I drink during my workout.

I personally don't like shakes. There not as good as real food. Since your working out so early it makes sense though.

Maybe add some carbs as suggested already and some chicken or beef jerky, hard boiled eggs is what I did for a long time. Fast and easy to grab and eat