View Full Version : Hit a plateau..need help
CanadianBabe71
02-08-2010, 04:12 PM
I am 6 1/2 weeks out from my first figure competition and had been making good progress but seemed to have hit a wall over the past two weeks. The scale hasn't moved and my measurements have stayed the same in the areas I really need to see losses. I have my carbs at 75-100g per day and diligent about eating every three hours. I am lifting 6 days per week and I have been doing about 45 minutes of cardio a day on average. I want to lose 10 more lbs and am getting nervous that I will not be able to manage it. Any advice is welcome. Thanks, Cindy
AustrianOakJr
02-08-2010, 04:53 PM
Refeeds? How often?
CanadianBabe71
02-08-2010, 06:02 PM
Refeeds? How often?
Once a week, usually on Sunday night my lowest food intake day of the week because I am not up for very long (turn around day as I work nights). I have been eating BBQ'd flank steak, roasted sweet potato and having small slice of cheesecake for desert.
I have mostly cut out dairy and only have fruits with my post workout shake which includes about 50g of strawberries.
Is there a better way to refeed, ie when and what to consume?
co1e_train
02-08-2010, 06:47 PM
Once a week, usually on Sunday night my lowest food intake day of the week because I am not up for very long (turn around day as I work nights). I have been eating BBQ'd flank steak, roasted sweet potato and having small slice of cheesecake for desert.
I have mostly cut out dairy and only have fruits with my post workout shake which includes about 50g of strawberries.
Is there a better way to refeed, ie when and what to consume?
Maybe do two refeeds? Your metabolism may have slowed way down to the low amount of calories, this recently happened to me and I had to actually up cals & adjust macros to get things rolling again and it worked almost immediately
AustrianOakJr
02-08-2010, 07:05 PM
Is there a better way to refeed, ie when and what to consume?
Probably better to do a refeed day, not just a single meal. A general formula for a refeed is to take your protein and drop it to .8-1g per lb of body weight, cut fats to about 15% of total cals and bring carbs up to fill the gap to maintenance levels. This should easily double, if not triple your carb intake for the day. Spread the carbs out evenly throughout the day.
CanadianBabe71
02-08-2010, 08:00 PM
Thanks for the ideas. I will take a look at that. I had wondered if my metabolism might have adjusted to the low carb/calories. :-)
AustrianOakJr
02-09-2010, 03:39 AM
Thanks for the ideas. I will take a look at that. I had wondered if my metabolism might have adjusted to the low carb/calories. :-)
Could have.....and thats part of the game. In that case, you lower the calories. However, refeed days are very important towards the end.
cassiegose
02-10-2010, 01:35 PM
I am 6 1/2 weeks out from my first figure competition and had been making good progress but seemed to have hit a wall over the past two weeks. The scale hasn't moved and my measurements have stayed the same in the areas I really need to see losses. I have my carbs at 75-100g per day and diligent about eating every three hours. I am lifting 6 days per week and I have been doing about 45 minutes of cardio a day on average. I want to lose 10 more lbs and am getting nervous that I will not be able to manage it. Any advice is welcome. Thanks, Cindy
Hey girl!
You must be doing Tanji Johnson's show in Vancouver? I'm assuming because I'm doing it also and I'm 6 1/2 weeks out. I'm also hitting the wall... HARD! Definitely time for me switch things up.
As for you getting nervous about not being ready in time. Thats totally natural. I'm assuming you have good days where you feel freaking fantastic and then days where you wonder if you can do it... if you'll be ready in time? My first show was a total rollercoaster of emotions. Just keep plugging along and (if possible.. I know its hard) try to stop worrying about being ready. Try to keep a "I CAN DO THIS" attitude and keep your chin up. Doubt will get you nowhere. Also, remember its your first show... roll with it and have fun!
Feel free to shoot me a pm if theres anything I can do to help! Only 6 1/2 weeks to go! Whoop!
Cassie :)
Barn01
02-11-2010, 04:02 AM
Hey girl!
You must be doing Tanji Johnson's show in Vancouver? I'm assuming because I'm doing it also and I'm 6 1/2 weeks out. I'm also hitting the wall... HARD! Definitely time for me switch things up.
As for you getting nervous about not being ready in time. Thats totally natural. I'm assuming you have good days where you feel freaking fantastic and then days where you wonder if you can do it... if you'll be ready in time? My first show was a total rollercoaster of emotions. Just keep plugging along and (if possible.. I know its hard) try to stop worrying about being ready. Try to keep a "I CAN DO THIS" attitude and keep your chin up. Doubt will get you nowhere. Also, remember its your first show... roll with it and have fun!
Feel free to shoot me a pm if theres anything I can do to help! Only 6 1/2 weeks to go! Whoop!
Cassie :)
+1^^^
Good advice Cassie ;)
Deep into dieting when you start getting really lean, your hormones seem to get a little out of balance and it can be an emotional time.