Overcoming a weight loss plateau

[jg42058p]

Any advice on how to overcome a weight loss plateau?

I have lost about 47lbs so far since last July.
I am currently 228lbs, and around 20% body fat.

I am male, caucasian, 6ft tall, and 26 years old.

I get about 2500 calories in per day in small separate meals. I try to workout about 5 times a week, lifting 3 times, cardio x5 for around 30-45 minutes. Usually around 200g of protein per day.

I have been stuck at a plateau for almost 2 months now! It sucks. (

I want to eventually get down to 190lbs. (I realize thats not for several months, but thats my goal).

[dirtybrd]

Are you doing anything to shock your body or just strict dieting for a long time?

[falco21]

I am in the same boat man!! Lost 45 pounds and have now hit a wall!! I was looking into what I could possibly do and I ordered my ECA Stack. I am going to take this while also doing Intermittent Fasting. Gbrice just made a great thread with information on it in the diet section. It might be something you wana check out. It has been known to break through those walls you hit while losing weight.

[t-gunz]

change up your cardio. e.g. HIIT, different cardio exercises. e.g. get outdoors and run.

change workout routines frequently

also post your diet in the diet section.

follow all that and you'll pass it np

[jg42058p]

If you mean eating junk food once a week, yeah I have done that. Didn't help at all.

If thats not what you mean then what do you mean?

[jg42058p]

Are you doing anything to shock your body or just strict dieting for a long time?

If you mean eating junk food once a week, yeah I have done that. Didn't help at all.

If thats not what you mean then what do you mean?

[jg42058p]

change up your cardio. e.g. HIIT, different cardio exercises. e.g. get outdoors and run.

change workout routines frequently

also post your diet in the diet section.

follow all that and you'll pass it np

What's HIIT?

I usually go jogging. I actually really hate doing stationary cardio, but maybe it would help. Maybe if I did different muscles for cardio, such as rowing instead? (even though I hate staying in place)

[t-gunz]

do every type of cardio possible mix it up.

HIIT is high intensity interval training. search it on here it can explain it clearly

[jg42058p]

Oh I see.

Like going in and out of sprinting while jogging. I should try that.

[t-gunz]

yeah just have a read on time suggested and your good to go

good luck oh and congrats on the weight loss so far

[MR-FQ320]

drop your carbs man.

post up the diet, the guys here can sort it out, I bet you can get to target weight in three months if you post it up for us to sort it out.

[pebble]

The answer is simple. It is energy balance (kcal in vs. kcal out). Right now you sound like you have achieved perfect balance when you need to have less kcal going in than being used. I suggest three easy to follow options:

Option 1 - cut back 50 kcal per meal
Option 2 - add 10 mins per cardio session
Option 3 - add one extra cardio session per week

Any one of these should work. When one option starts to stall again add another.

[MR-FQ320]

^^^^^^^^^ yeah agree with this.

post up your diet man.