Need help with weight loss plateu

[Limplo]

Hey long story short I've tried eating only whole foods, I've tried IIFYM with whole foods in all my meals and filling the rest with whatever.

I have been 134-136lbs for about a month now (I know I sound tiny but I'm 18% bf, 5ft4 trust me a pretty big belly is there, see the picture). Started at about 145lbs. I'm eating 130-140g of protein, 50-60g of fat and 150-200carbs. Getting about 1800cals, but I've been on around a month long plateu now, I hear I should lower carbs but that would put me at a really deep deficit, should I or is there something else I can do?

I lift 4x a week and do cardio 3x a week.

[Limplo]

bump

[Callous]

Lower the calories, cut out liquid calories

good luck, try to be patient

[pi1ot]

Drop calories.

[nlite2000]

cut calories

/thread


1800 sounds more like maintenance. And, lo and behold, you are stalled.

[Limplo]

cut calories

/thread


1800 sounds more like maintenance. And, lo and behold, you are stalled.

My maintenence is 2500, and I was eating at 1600 for awhile but it seemed a bit low for my level of activity

[Retoaded]

My maintenence is 2500, and I was eating at 1600 for awhile but it seemed a bit low for my level of activity

dude...I weight about 80-90 pounds more than you and my maintenance is 2,800...I think you may want to reevaluate that...I have been counting calories for a while dropping weight, so I am POSITIVE what my maintenance rate is (and have the excel spreadsheets to prove it lol)...I think you may be overestimating. At 135 pounds I think you need to be lower...I would religiously count calories at a lower rate for 3-4 weeks and see if you don't start dropping weight again.

[RusnConcussion]

increase cardio and or try a cyclic ketogenic diet. depending on where your cals are at right now you might want to consider dropping cals as well. there is always EC & green tea if you aren't supplementing those already.

edit: also get a food scale and start weighing your food to make sure you are counting cals correctly.

[dmacdonal9]

Yeah mate, I am 5' 7" 154, fairly active, and I'm eating at 1600 to lose 1.5 lbs a week. You are almost certainly overeating. Smaller folks often have to get more of their deficit from cardio. Try working it from both ends, eat a little less and move around a little more.

[nlite2000]

My maintenence is 2500, and I was eating at 1600 for awhile but it seemed a bit low for my level of activity

If your maintenance were 2500, you'd be dropping weight quickly at 1800, yet, you aren't. So...