Your Thoughts Please

[FittGrrl27]

Ive been dieting for 9 weeks now, and have lost ohhh half a pound. Yes Im really frustrated, but I want to hear what different ppl think about my predicament- more heads are better than one!!!

Ill give you as good a background as possible:

Im 5'9
180lbs
My LBM is around 150-155lbs (yes I have a TON of muscle)
Ive dieted several times in the past, always with loooow calories and way too much cardio.
Weights 4d/week and I bust my ass!


I took 2 weeks before starting to eat around 2300cals (200g protein, 200g carbs, 78g fat)

Started dieting at 2000 calories (200g protein, 140g carbs, 70gfat).
No change on the scale after 2-3 weeks.
Was doing 15min step mill PWO

Changed my diet to 1800 calories (180g protein, 113g carbs, 70g fat)
Started 20min cardio AM before bfast, increased PWO cardio to 25min
No change on the scale after 2-3 weeks.

Changed my diet to 1650 calories (174g protein, 60g carbs, 75g fat)
Increased morning cardio to 35min and PWO cardio to 30min
Lost 0.5lbs after 1.5 weeks of this diet. No change since then.

Here is my current diet:

8 egg whites
35g oats
2tbsp ground flax
1tbsp natty pb

1 can tuna
2tsp UDOs 369 oil
1c raw veggies

3oz chicken
2tsp UDOs 369 oil
1c raw veggies

1 can tuna
2tsp UDOs 369 oil
1c raw veggies

1 scoop whey protein
1tbsp pbutter (my PWO meal)

125g 1% cottage cheese
100g sugar/fat free yogurt
1tbsp Pbutter

Also, I LOOK leaner, but NO WHERE near where I should be for having dieted for this long, doing all this cardio, and with my calories where they are. When Im not training, I dont have much definition- I look deflated (yes I know Im flat from lack of carbs).

My next move is to cut my cardio completely. I dont want to do it and Im wondering if its doing more harm than good. Im also wondering if my metabolism is damaged from all the low calorie/high cardio diets Ive done since 2005 (Ive never eaten more than 1800 calories since that time... scary, I know).

AND I DO NOT CHEAT ON MY DIET. I do EVERY minute of cardio and never skip a workout.

Thoughts?

[Shr3dJunki3]

Same here, I've been cutting, no real change in scale weight but my body in the mirror looks better now than when I started so I said screw the scale. You might have lost fat but put on alittle water. And yes cutting cardio completely would be wise.

[maui-jim]

Diet looks good. What is your training like? What type of cardio do you usually do? HITT/SS?

[FittGrrl27]

Originally Posted by maui-jim

Diet looks good. What is your training like? What type of cardio do you usually do? HITT/SS?

Cardio in the morning is the bike (stationary) b/c I have one at home and its convenient.

Cardio PWO is the stepmill for at least 20min and then walking on the treadmill.... Im usually REALLY tired by this point and exerting myself just seems almost impossible.

Training- heavy heavy heavy... Im the person that puts on muscle while dieting... the person EVERYONE hates My workouts are btwn 35-40 min, 10 reps max, and Im going all out- to failure (like a bodybuilder)

[maui-jim]

Serious question. Have you run any cycles lately or extensively? Sometimes the body has a hard time regulating itself after using supplements while cutting or bulking. Could be the reason it seems harder to drop the pounds this go around. Diet seems to be in check. So does your training. I would cut back on the cardio however. Maybe just stick with the morning session 5x a week. Maybe list your split/sets and reps.

[FittGrrl27]

Originally Posted by maui-jim

Serious question. Have you run any cycles lately or extensively? Sometimes the body has a hard time regulating itself after using supplements while cutting or bulking. Could be the reason it seems harder to drop the pounds this go around. Diet seems to be in check. So does your training. I would cut back on the cardio however. Maybe just stick with the morning session 5x a week. Maybe list your split/sets and reps.

I PM'd you.

Split:

Mon- Legs
Tues- Chest, Biceps
Wed- Rest
Thurs- Back, Triceps
Fri- Shoulders, Abs
Sat, Sun rest

Sets/Reps:

Im fairly consistent: 3-4 sets, reps 6-8-10 or as high as 15 if I want to burn out with my last exercise.

[FittGrrl27]

Anyone?!

[SiggiR]

One thing I'm wondering. You've changed up your calories and macros to see if it helps get the ball rolling again, but you never lowered your fat. Your fat is about 40% of the diet, yet you have too much carbs to be doing keto? Now I'm definitely no expert but isn't that too much fat to rest ratio?

[FittGrrl27]

Originally Posted by SiggiR

One thing I'm wondering. You've changed up your calories and macros to see if it helps get the ball rolling again, but you never lowered your fat. Your fat is about 40% of the diet, yet you have too much carbs to be doing keto? Now I'm definitely no expert but isn't that too much fat to rest ratio?

You need fat, esp healthy fats, to lose weight.

Im not trying to do a keto diet...

[SiggiR]

Originally Posted by FittGrrl27

You need fat, esp healthy fats, to lose weight.

Im not trying to do a keto diet...

Yeah I know you're not trying to do a keto Just saying your carbs are too high for that amount of fats to even work on keto. You don't need this much fat unless you're on a keto from what I've read. A very popular number is only like 20% .. I'd drop it down to 45-50g and up the carbs instead. Out of 1800 cals 45-50g still above 20% fats.

[FittGrrl27]

Originally Posted by SiggiR

Yeah I know you're not trying to do a keto Just saying your carbs are too high for that amount of fats to even work on keto. You don't need this much fat unless you're on a keto from what I've read. A very popular number is only like 20% .. I'd drop it down to 45-50g and up the carbs instead. Out of 1800 cals 45-50g still above 20% fats.

The reason my fat is so high is to make up for the calories that Im not eating b/c of the carbs... Originally I based my ratios like this:

1g protein/lb body weight (180g = 720cals)
.5g fat/lb body weight (90g = 810 cals)
The rest carbs (the total of the above is 1530. 1650-1530= 120/4= 30g)

I dont want to increase my carbs, my body does better without them- if theyre low enough to hopefully cause fat loss, I feel like ****, and my head is fuzzy, and I become hypoglycemic. When I just have carbs in the AM and the rest of the time fats, I am able to function way better.

Does that make sense?

[Shr3dJunki3]

Originally Posted by FittGrrl27

The reason my fat is so high is to make up for the calories that Im not eating b/c of the carbs... Originally I based my ratios like this:

1g protein/lb body weight (180g = 720cals)
.5g fat/lb body weight (90g = 810 cals)
The rest carbs (the total of the above is 1530. 1650-1530= 120/4= 30g)

I dont want to increase my carbs, my body does better without them- if theyre low enough to hopefully cause fat loss, I feel like ****, and my head is fuzzy, and I become hypoglycemic. When I just have carbs in the AM and the rest of the time fats, I am able to function way better.

Does that make sense?

seems like you're insulin sensitive, you do better on higher carbs. Maybe try a zig zag diet to give your metabolism something different.

[FittGrrl27]

Originally Posted by Shr3dJunki3

seems like you're insulin sensitive, you do better on higher carbs. Maybe try a zig zag diet to give your metabolism something different.

First of all, people who are insulin sensitive should not be eating high carbs and will not do better on high carbs... Insulin sensitivity aka insulin resistance is basically pre-diabetes and is seen in people who are significantly overweight and who eat an extremely large amount of sugar, which releases insulin. Each time insulin is released, the cells become more resistant to it.

I highly doubt I have this condition, because I do not nor have I ever eaten enough high carb foods to decrease the insulin sensitivity of my cells; nor do I have a family history of diabetes.

Needless to say, people who are insulin sensitive should moderate their carbohydrates and go on a diabetes type diet.

[readytogetfit]

do a whole different diet for a week or 2 and go back to your regular eating scheduale. I would do keto for a week or 2 if i were you.

[FittGrrl27]

Originally Posted by readytogetfit

do a whole different diet for a week or 2 and go back to your regular eating scheduale. I would do keto for a week or 2 if i were you.

Why? Im not challenging you, I just wanna hear your thoughts

The thing is- and Im suprised NO ONE has caught onto this yet- is that my calories are actually really low for my weight and the amount of muscle I have. I should theoretically be eating at least 1800 cals, but my maintenance should be 2520 and I SHOULD be able to drop weight on 2160 cals. Im at 1650. Im not losing. That tells ME that my metabolism has stalled, and I need to increase cals (go back to at least 2160) and carbs (to at least 100g/day) for 2 weeks. This is how you reset your metabolism.

And youre all probably saying 'if you know that, why do you need advice?' and the answer is b/c sometimes you need someone else to tell you what you already know!

[ZidaneValor]

I don't know much about women (bah dum cha), but isn't 14% BF (25/180) about as lean as a woman is going to get? It seems like it would be the equivalent of a man at 6-7% BF due to the breast tissues and other female traits.

[th3pwn3r]

Originally Posted by FittGrrl27

Ive been dieting for 9 weeks now, and have lost ohhh half a pound. Yes Im really frustrated, but I want to hear what different ppl think about my predicament- more heads are better than one!!!

Ill give you as good a background as possible:

Im 5'9
180lbs
My LBM is around 150-155lbs (yes I have a TON of muscle)
Ive dieted several times in the past, always with loooow calories and way too much cardio.
Weights 4d/week and I bust my ass!


I took 2 weeks before starting to eat around 2300cals (200g protein, 200g carbs, 78g fat)

Started dieting at 2000 calories (200g protein, 140g carbs, 70gfat).
No change on the scale after 2-3 weeks.
Was doing 15min step mill PWO

Changed my diet to 1800 calories (180g protein, 113g carbs, 70g fat)
Started 20min cardio AM before bfast, increased PWO cardio to 25min
No change on the scale after 2-3 weeks.

Changed my diet to 1650 calories (174g protein, 60g carbs, 75g fat)
Increased morning cardio to 35min and PWO cardio to 30min
Lost 0.5lbs after 1.5 weeks of this diet. No change since then.

Here is my current diet:

8 egg whites
35g oats
2tbsp ground flax
1tbsp natty pb

1 can tuna
2tsp UDOs 369 oil
1c raw veggies

3oz chicken
2tsp UDOs 369 oil
1c raw veggies

1 can tuna
2tsp UDOs 369 oil
1c raw veggies

1 scoop whey protein
1tbsp pbutter (my PWO meal)

125g 1% cottage cheese
100g sugar/fat free yogurt
1tbsp Pbutter

Also, I LOOK leaner, but NO WHERE near where I should be for having dieted for this long, doing all this cardio, and with my calories where they are. When Im not training, I dont have much definition- I look deflated (yes I know Im flat from lack of carbs).

My next move is to cut my cardio completely. I dont want to do it and Im wondering if its doing more harm than good. Im also wondering if my metabolism is damaged from all the low calorie/high cardio diets Ive done since 2005 (Ive never eaten more than 1800 calories since that time... scary, I know).

AND I DO NOT CHEAT ON MY DIET. I do EVERY minute of cardio and never skip a workout.

Thoughts?

Originally Posted by FittGrrl27

Why? Im not challenging you, I just wanna hear your thoughts

The thing is- and Im suprised NO ONE has caught onto this yet- is that my calories are actually really low for my weight and the amount of muscle I have. I should theoretically be eating at least 1800 cals, but my maintenance should be 2520 and I SHOULD be able to drop weight on 2160 cals. Im at 1650. Im not losing. That tells ME that my metabolism has stalled, and I need to increase cals (go back to at least 2160) and carbs (to at least 100g/day) for 2 weeks. This is how you reset your metabolism.

And youre all probably saying 'if you know that, why do you need advice?' and the answer is b/c sometimes you need someone else to tell you what you already know!

Okay, you're being pretty crazy over weight but do you SEE any difference in your body composition?

[cardioking]

I would lower your protein to 1g/ lb of LEAN muscle weight (155-160), increase fats and keep carbs the same..... just eat the carbs earlier in the day. Drink lots of water.

Try changing your cardio to sprints and HIIT. Also, I suggest heavier weight and lower reps and once every 3 weeks you should do as few sets as you can to get to 100 reps on all exercises.