Cheat meal get me off plateau

[Kiumarz]

I have been weighing in at 209 almost everyday for a week or so now. So I am pretty positive I am at a plateau, I have tried changing diet, and increasing intensity, still no decrease weight. So I searched around here, and saw others recommending a cheat meal, has a cheat meal been able to get anyone else off a plateau, and I am pretty curious behind the science/reason that a cheat meal can help get you off a plateau. Also, has anyone tryed "calorie shifting" to get off a plateau? Thanks in advanced.

[Kiumarz]

bump

[keninverse]

You sure you're in a plateau or are you looking for an excuse to eat a sloppy cheeseburger? If anything, I would up the intensity of your workouts. The way I broke through a plateau was to increase my cardio days to 5 days/week and changed my lifting routine to 4 days with 1 day dedicated to core and abs.

[NorthernMist]

Originally Posted by Kiumarz

bump

I dont know the science behind it but I ate waffles for 3 days for breakfast and lunch and dinner protein ones and ate out with buds for a few days. I did not pig out and I lost weight that week. I also did not go to the gym. Sometimes the body just needs a change I guess. Just my 2 cents

[NorthernMist]

Originally Posted by keninverse

You sure you're in a plateau or are you looking for an excuse to eat a sloppy cheeseburger? If anything, I would up the intensity of your workouts. The way I broke through a plateau was to increase my cardio days to 5 days/week and changed my lifting routine to 4 days with 1 day dedicated to core and abs.

I normaly will try the workout harder concept befor the cheat meals my self, but sometimes its good to eat somthing you normaly dont have. Specialy if you work out all the time and have a strict diet.

[beaul]

1 week isn't a plateau. Sounds like you are trying to justify a cheat meal.

[Kiumarz]

Not trying to justify a cheat meal, and its been over a week more or less, dont keep count that well but defo more than week. Unfortunately I did not check this thread quick enough, I already ate my cheat meal. Tomorrow I will be upping my cardio, im already doing more than a hour a day though. And when I lift to try and burn fat, I try and do high rep deadlifts and squats.

[sweetmelissa]

I have historically done better if I have 1 day a week where I am higher in cals than others.

[sweetmelissa]

may want to look into calorie cycling

[Kiumarz]

Originally Posted by sweetmelissa

may want to look into calorie cycling

Looking into it now, thanks.

[Brian_I]

I hit a plateau last October where the scale didn't change for 4 weeks (with consistent diet and exercise). Then in November my wife and I had a baby (well she did most of the work and I took the month off from work and the gym, for the most part. In that month I dropped about 12 pounds!

I've hit another small plateau this month so I decided to take the rest of the week off from the gym and just stick to eating sensibly. We'll see what happens in a few weeks.

[Kiumarz]

Originally Posted by Brian_I

I hit a plateau last October where the scale didn't change for 4 weeks (with consistent diet and exercise). Then in November my wife and I had a baby (well she did most of the work and I took the month off from work and the gym, for the most part. In that month I dropped about 12 pounds!

I've hit another small plateau this month so I decided to take the rest of the week off from the gym and just stick to eating sensibly. We'll see what happens in a few weeks.

So that entire month you did absolutely no exercise? How is that possible though.

[Brian_I]

Originally Posted by Kiumarz

So that entire month you did absolutely no exercise? How is that possible though.

I went to the gym twice in that month but I was still active outside. While my wife was in the hospital I was going back and forth dealing with our two other kids, cleaning the house and helping her out. I was also getting up constantly to feed the baby and what not.

I really don't know how it was possible but the numbers don't lie. Here is an excerpt of my weight logs:

01/26/2009 202.0
01/19/2009 203.0
12/28/2008 204.0
12/04/2008 205.0
11/30/2008 207.0
11/15/2008 210.0
11/04/2008 217.0
10/28/2008 217.0
10/07/2008 218.0
09/28/2008 220.0
09/17/2008 222.0
09/02/2008 223.0
08/19/2008 225.0
08/12/2008 227.0
08/04/2008 228.0

You can see from 11/04 - 12/04 I went from 217 to 205. And since then I've only dropped 3 more pounds. The only thing that changed in the last year, was what I mentioned earlier about the month of November. As you can see prior to that, I had been averaging about 5 pounds per month weight loss.

[Kiumarz]

Originally Posted by Brian_I

I went to the gym twice in that month but I was still active outside. While my wife was in the hospital I was going back and forth dealing with our two other kids, cleaning the house and helping her out. I was also getting up constantly to feed the baby and what not.

I really don't know how it was possible but the numbers don't lie. Here is an excerpt of my weight logs:

01/26/2009 202.0
01/19/2009 203.0
12/28/2008 204.0
12/04/2008 205.0
11/30/2008 207.0
11/15/2008 210.0
11/04/2008 217.0
10/28/2008 217.0
10/07/2008 218.0
09/28/2008 220.0
09/17/2008 222.0
09/02/2008 223.0
08/19/2008 225.0
08/12/2008 227.0
08/04/2008 228.0

You can see from 11/04 - 12/04 I went from 217 to 205. And since then I've only dropped 3 more pounds. The only thing that changed in the last year, was what I mentioned earlier about the month of November. As you can see prior to that, I had been averaging about 5 pounds per month weight loss.

Wow, nice job!

[Xform1]

Originally Posted by Kiumarz

I have been weighing in at 209 almost everyday for a week or so now. So I am pretty positive I am at a plateau, I have tried changing diet, and increasing intensity, still no decrease weight. So I searched around here, and saw others recommending a cheat meal, has a cheat meal been able to get anyone else off a plateau, and I am pretty curious behind the science/reason that a cheat meal can help get you off a plateau. Also, has anyone tryed "calorie shifting" to get off a plateau? Thanks in advanced.

I try and eat one high carb cheat meal once a week, it really kicks the metabolism into overdrive.

[Primol]

Your diet is suspect. I would love to see you post it for us to look at. We need to see the calories, protein, carbs, fats per meal and have it totaled out for the day. dont half ass it please. Help us help you.

[Kiumarz]

Originally Posted by Primol

Your diet is suspect. I would love to see you post it for us to look at. We need to see the calories, protein, carbs, fats per meal and have it totaled out for the day. dont half ass it please. Help us help you.

Well yesterday I ate 4 eggs for breakfast, cottage cheese, and then for the other meals cottage cheese fruits, veggies etc... and then 4 egs after workout. My diet isnt like that everyday...

[Primol]

Originally Posted by Kiumarz

Well yesterday I ate 4 eggs for breakfast, cottage cheese, and then for the other meals cottage cheese fruits, veggies etc... and then 4 egs after workout. My diet isnt like that everyday...

reading comprehension isn't your strong point is it?

[Kiumarz]

Originally Posted by Primol

reading comprehension isn't your strong point is it?

Sorry, I did not comprehend it right, your right its not. I am not sure of those numbers.

[Primol]

Originally Posted by Kiumarz

Sorry, I did not comprehend it right, your right its not. I am not sure of those numbers.

i can help you if you get me those numbers. or if i miss it, im sure someone else can. you need to find out how many calories a day is your maintenance calories and what it is for weight loss as well.

[Kiumarz]

Originally Posted by Primol

i can help you if you get me those numbers. or if i miss it, im sure someone else can. you need to find out how many calories a day is your maintenance calories and what it is for weight loss as well.

Im guessing like 1500 calories?

[lateralus87]

Scale weight does not drop linearly over the course of a week. If scale weight doesn't change for 2-3 weeks and you notice no difference in looks, then you might be at a plateau.

I can eat a big meal and gain 7 pounds in a day, I can take a crap and lose 2 pounds, I can weigh after cardio and lose a couple of pounds of water. What I'm trying to get at is, scale weight is a fickle thing to judge progress by over short periods of time.

[stephenmayo]

have a cheat day once a week, just try it

[crupiea]

A week isnt much of a platueau. If it goes for a couple of weeks then a cheat meal might be a good idea. Give your body some time to work.

[Kiumarz]

Originally Posted by stephenmayo

have a cheat day once a week, just try it

You saying that positive way or negative like, you will see what happens way.

[stephenmayo]

Originally Posted by Kiumarz

You saying that positive way or negative like, you will see what happens way.

it actually works with the right diet and the right training,
think progressive workload in your training

[Kiumarz]

Originally Posted by stephenmayo

it actually works with the right diet and the right training,
think progressive workload in your training

Oh okay, nice.

[farzero]

I was stuck at 10% bf for like 3 weeks couldnt go lower without burning muscle mass. As crazy as it sounds I went to Denny's 3 nights in a row with my friends like at 3 am after getting out of work and had a huge double cheeseburger with seasoned fries and honey mustard and it upped my calories and stuff. But when I got back on my clean diet I realized I dropped around a good 1 percent body fat. I didnt lose weight on the scale but I maintained lean mass and dropped fat. I would try upping your calories for a day or two to get your metabolism fired up and then for 5 days lower your calories and you'll notice a difference. Just dont go eating a tub of icecream or something crazy like that lol.

[Kiumarz]

Originally Posted by farzero

I was stuck at 10% bf for like 3 weeks couldnt go lower without burning muscle mass. As crazy as it sounds I went to Denny's 3 nights in a row with my friends like at 3 am after getting out of work and had a huge double cheeseburger with seasoned fries and honey mustard and it upped my calories and stuff. But when I got back on my clean diet I realized I dropped around a good 1 percent body fat. I didnt lose weight on the scale but I maintained lean mass and dropped fat. I would try upping your calories for a day or two to get your metabolism fired up and then for 5 days lower your calories and you'll notice a difference. Just dont go eating a tub of icecream or something crazy like that lol.

LOL well I think I did go crazy yesterday, I ate a entire pizza from Little Caesars, but today ive been back on a clean diet and lifting all day.

[Kiumarz]

Woke up today, at 210, tomorrow is when I update my log.

I am hoping I can reach 208 tomorrow, probably 210 due to some water weight I was probably 209 or lower.