HELP! PLEASE! Plateau..Zero carbs for a day? Any help...

[Teppanyaki77]

It's been a few months now with no weight at all coming off. I'm carb/calorie cycling to a tee. HIIT at least 3-4 days a week and yet its completely what seems to be useless. I've used this site numerous times in the past with questions, but I decided it was finally time to lay it out there and ask you all what its gonna take to break this. I'm a 25 year old male, 5'9', fluctuate between 140-145 LBS. I'm not "fat" but I'm what I'd say is "soft" I do HIIT 3-4 days a week, lift/ab ripper x 3 days a week. I lost a good 10 pounds right away 4 months ago and started to see some abs which was a nice surprise and kept me motivated to keep it up, but lately... Nothing.

My diet.. Every day I eat the same meals... for 3 days, and then up the calories and complex carbs.

***LOW DAYS*** 3 DAYS IN A ROW

16 egg whites, 25 baby carrots, 2 pounds broccoli, 2 low carb wraps, 2 string cheese, and a red onion that I throw in to the mix. I also add a teaspoon of olive oil to each meal. So add 4 teaspoons of oil in there as well. That's broken down into 4 meals throughout the day and not just one sitting (obviously) Also I have 2 scoops of whey protein every day as well with 2 cups of almond milk. Calories come out to about 1750.

Those are for the low days.

***HIGH DAYS*** 2 DAYS IN A ROW, AND THEN I REPEAT BACK TO THE LOW

For the high days I eat exactly the same thing, except I add in 2 more low carb wraps, and I add a cup of oatmeal for an extra 70ish carbs a day. And that adds exactly 500 more calories a day to 2250.

I drink over a gallon of water a day and I usually throw in a green tea bag too to constantly be ingesting green tea.

Like I said, it was working great. Saw the results... Now nothing.

I almost threw in the towel after Christmas. I went a little crazy with cookies, cake, you name it, if it was bad I was munching on it... BAM! Gained over 5 pounds in 2 days. I was pretty discouraged to say the least, but kept it up. Lost the 5 again in a few weeks, but now I can't seem to loose an ounce.

HERE'S THE BIG QUESTION!

If I go no carbs at all for 3 days. We're talking just eggs, tuna, and chicken. Will that break it? I was thinking of really upping the carbs for 2 days (a lot more oatmeal) and then on the 3rd day start the zero carb fix for 3 days, and then another day of upping the carbs with more oatmeal again. And also, cutting out the whey protein for the 3 zero carb days as well. Seriously just 3 eggs, a can of tuna fish for a meal. 3 eggs, some chicken. 3 eggs, more tuna. 3 eggs and chicken, then calling it a day. What do you think? I'm begging for some help.

I JUST WANNA LOOSE THOSE LAST 10 POUNDS AND GET RID OF THESE DAMN LOVE BACK HANDLES.




Any help or advice would be honestly so greatly appreciated... Thanks guy... Bryan

[Teppanyaki77]

Anyone??? I was also reading about the carb rotation diet. One high day, followed by a low, and then finished with a no carb day. Then you repeat. I was wondering if that's something you might all recommend? Stick with my high day that I'm doing now, and then then next day ax out the oatmeal and wraps so its a pretty low cab day with the veggies, and then on the last ax out the veg, wraps, whey, and just eat eggs, and lean protein. ( chicken, tuna, lean beef, turkey)

Here's the kicker though. I heard that if you don't really up the fat and calories while doing a no carb day you're just going to gain weight because your body doesn't tap into fat storage because you're not ingesting enough.


Any truth to that?

Please please please can someone give me some insight? Any little words of wisdom or encouragement. I'm just what seems to be floating around in limbo and just need some advice from someone who's more informed then me.

Thanks again, Bryan

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[Teppanyaki77]

Riiiiiiight... That really helped

[bruceewatson]

Riiiiiiight... That really helped

OK I am confused? is that a code for something?

[Teppanyaki77]

OK I am confused? is that a code for something?


No no. It's just the previous 3 posts were scam or something. Not a lot of help.

[elnino559]

Hi,

I'm on my first cut (end of first week) and it seems to be going really well for me, though as you can see by my avatar that there is quite a bit of end bulk bloating from carbs, that's all gone now. I spoke with a fitness trainer (lifting weights for 22 years, will be competing as an amateur bodybuilder this November) regarding nutrition and my schedule and he says I'm right on target. I'll share with you a few things I've learned, I don't know how much of this will be helpful but here it goes:

I think you have too many "high" carb days. And don't be afraid of fat on a zero carb day, you will teach your body how to become more accustomed to using fat for energy. I like to one of my zero carb day on very high intensity day (leg days for me). Also, by zeroing the carbs and upping the carbs the next day you increase your insulin sensitivity as well as prime the muscles for more efficient carb use. Coffee keeps going when the carbs are out of the picture.

Here's my breakdown, tapering carbs throughout the day with no carbs 3 hours before bed, with a calorie count 800 below maintenance for as long as it takes to get down to my goal bodyfat percentage (unless you are planning a REALLY long cut, then I would only do a 500 calorie drop below normal).

High Carb day: 50% carbs, 30% protein, 20% fat with at least 1 g protein / lb bodyweight
Low Carb day: 30% carbs, 50% protein, 20% fat
Zero Carb day: 70% protein, 30% fat (it's okay to have saturated, though this will be synthesized by liver to add in testosterone production)

I don't know what your workouts are like but be sure not to neglect intensity just because you are cutting. I find supersets, core lifts, bodyweight training, and olympic lifts to be very helpful in this regard. Give your self a week's break from supersets for one week each month, just to prevent a plateau. And be sure to do a LOT more cardio than normally. Get something in your system for cardio (at least amino acids), never do HIIT on an empty stomach...

This is my schedule, as an example:

Su:low 90 min cardio (alternating stairmaster with ellipitical)
Mo:zero 90 min resistance CHEST/TRICEPS, UPPER BACK
Tu:high 90 min cardio (20 min HIIT, 25 min ellipitical, 20 min stairmaster, 25 min ellipitical)
We:low LOWER BACK/POSTERIOR CHAIN, ARMS, ABS
Th: low 90 min cardio (20 min HIIT, 25 min ellipitical, 20 min stairmaster, 25 min ellipitical)
Fr: zero LEGS AND SHOULDERS
Sa: high 90 min cardio (20 min HIIT, 25 min ellipitical, 20 min stairmaster, 25 min ellipitical)


Hope this helps!


Anyone??? I was also reading about the carb rotation diet. One high day, followed by a low, and then finished with a no carb day. Then you repeat. I was wondering if that's something you might all recommend? Stick with my high day that I'm doing now, and then then next day ax out the oatmeal and wraps so its a pretty low cab day with the veggies, and then on the last ax out the veg, wraps, whey, and just eat eggs, and lean protein. ( chicken, tuna, lean beef, turkey)

Here's the kicker though. I heard that if you don't really up the fat and calories while doing a no carb day you're just going to gain weight because your body doesn't tap into fat storage because you're not ingesting enough.


Any truth to that?

Please please please can someone give me some insight? Any little words of wisdom or encouragement. I'm just what seems to be floating around in limbo and just need some advice from someone who's more informed then me.

Thanks again, Bryan