No weight loss after 4 weeks of dieting???

[Irezumi]

I have been dieting for about 4 weeks now without any weight loss. I have been on a CHA diet and have been doing cardio 4 times a week after lifting (40 min jog). Not sure why I haven't lost any weight. Should I just remain patient and stick to the diet gradually decreasing calories. Here is what my diet looks like.

Meal 1:
1 cup egg whites
2 whole eggs
1 cup of green beans
1/2 cup blue berries

Meal 2:
Scoop of whey
18 almonds
1/2 cup of blue berries

Meal 3:
6 oz chicken
1 cup green beans
18 almonds

Meal 4:
6 oz chicken
1 cup green beans
18 almonds

Meal 5:
Scoop of whey
1 cup green beans
1 almonds

Meal 6:
6 oz chicken
2 egg whites
1 whole egg
10 almonds

My weight fluctuates anywhere from 185-190 lbs. Trying to get to 165 (about 9% bf) before I clean bulk back up to 195. My diet is strict during the week and on the weekends I just try and eat chicken, veggies, and almonds all day. Been doing this for about 4 weeks with practically no weight or BF loss. Any suggestions would be greatly appreciated.

[Raptor2k]

Looks like way too many Almonds. Too much unnecessary fat.

What are you doing in the gym?

[jackson28]

Also too many carbs from the almonds.

I thought CHA diet was carbless? Didn't read the information on it but saw it around the forum.

[Irezumi]

Looks like way too many Almonds. Too much unnecessary fat.

What are you doing in the gym?

Iv'e always used EFA's with good success. I need all those fats to get into Ketosis and burn fat as fuel instead of carbs.

Mon.
chest
cardio

Tues:
Legs

Wed:
Back
cardio

Thur:
Bi's & tri's
cardio

Fri:
Off

Sat:
Shoulder & traps
cardio

Sun:
Off

[es72]

carbs from almonds is minimal...like 5 grams for every ounce of almonds. I'm not familiar with how that would affect the keto diet tho.

Have you added up what the calories would be for the day?

[Irezumi]

carbs from almonds is minimal...like 5 grams for every ounce of almonds. I'm not familiar with the keto diet tho.

Have you added up the the what the calories would be for the day?

Yup. And they are a great source of EFA's. I don't always eat almonds though. I change it up and eat natty PB or alvocados as well. Calories are probably around 2200 a day give or take. Could be wrong though.

[kamikenze]

Probably its best to measure your progress by body fat instead of how much you weigh. It is possible that you are gaining muscle.

[Irezumi]

Probably its best to measure your progress by body fat instead of how much you weigh. It is possible that you are gaining muscle.

Could be. I weigh myself 1 a week maybe. I mean I do feel a bit better but its a little frustrating knowing that your not losing any weight. I could be losing BF though.

[PullAndBear]

seems like your cals might be too high. dont forget to factor in things like the oil used for cooking the chicken, breading the chicken, etc. calculate the macros and total cals and post em.

[Raptor2k]

Yeah, 2200 seems a little much for a serious cut. What's your basal? That would help.

[SocratesTX]

So what did your nutritionist and trainer tell you about your caloric intake and program after you got tested? Oh wait, you didn't get tested?

[HatesFat]

cals are too high... tweak down to about 1800 on non work out days and adjust accordingly on workout days or workout longer or whatever. Your caloric deficit at 185-190 and 2200 is probably not enough for you to lose weight.

Although this is a keto diet... maybe keto's not for you. At least you kept consistent for the entire time, so the great benefit is that you can tweak little bits of your program and you'll be able to pinpoint what helps and what doesn't.

[blacksmith77]

your problem is that your weighing yourself
if your doing a scivation diet (which it seems like you are) you are probably staying the same weight and losing fat , no changes in the mirror at all?

[Doollas]

So what did your nutritionist and trainer tell you about your caloric intake and program after you got tested? Oh wait, you didn't get tested?

Who care's? What would be the point of having the forums at all, should we all go to trainers and nutritionists instead of asking legitimate questions here?

I agree with last 2 posts. Down cals to 1800 or less and see what happens. I lost about 8 lbs over the summer but during the first part lost NO weight because i was gaining a little muscle due to not lifting in ages. It was depressing cuz i weighed myself like every day. IMO weighing yourself a lot is a bad habit (over a month clean lol). Good luck.

[Irezumi]

Thanks for the help guys. Yeah, Im thinking I should just decreas cals. and increase cardio.

[Primol]

I would change it up. Keto isnt working for you anymore. Time to try a 40/40/20 type diet. The body responds to change!

[KingWill]

Thanks for the help guys. Yeah, Im thinking I should just decreas cals. and increase cardio.

Yes, you are correct.