Last 10 pounds

[Icewynd]

So I have been losing weight the last 5 or 6 months and am now down to my last 10 pounds.
It seems I have hit a wall in my weight loss. I have been stuck between 200 - 202 lbs the last month or month and a half.

I am 6'2 and currently my TDEE is ~ 2500 by several calculations.

I average about 2200 kcal/day over the week.

My workout routine is:

Monday: 10 min run warmup @ 7.5 mph on treadmill
Stronglift 5x5
10 min HIIT running on track

Tuesday: 5 Mile run at 10 min/mile pace.

Wednesday: 10 min run warmup @ 7.5 mph on treadmill
Stronglift 5x5
10 min HIIT running on track

Thursday: 5 Mile run at 10 min/mile pace.

Friday: 10 min run warmup @ 7.5 mph on treadmill
Stronglift 5x5
10 min HIIT running on track

Saturday & Sunday: Off

Should I just keep cutting calories even though I already feel pretty hungry at the kcal I am at? Should I switch up routine or lay off some? Any suggestions or help would be appreciated. Thanks

[germaine07]

Try taking a week or two off from dieting. Eat closer to 2,500kcal during that period. I recommend increasing carbs.

[n0useforaname]

How anal have you been with counting daily calories and hitting your macro/micro requirements? Or have you just been ball-parking. I wonder because it seems you've been dieting for awhile but say calculators told you your TDEE is 2500.. If you've been at it for awhile and counting properly you should know what your TDEE is.

[EjnarKolinkar]

Try taking a week or two off from dieting. Eat closer to 2,500kcal during that period. I recommend increasing carbs.

This^^

And if that does not work drop to 2100.

Also check your calcs and see if you are getting sneaky calorie creep from bad measurements of food.

[Tommy W.]

If you've lost fat since you started with those cals then you need to lower your cals to compensate for hauling less lard around with you all day. drop your cals by 100 for every 10 lbs of fatloss. When you get below 10% you have to be careful though and not lose too quickly or you'll lose too much muscle.

[jwest2east]

remove wheat from your diet for 10 days and it will start falling off

So I have been losing weight the last 5 or 6 months and am now down to my last 10 pounds.
It seems I have hit a wall in my weight loss. I have been stuck between 200 - 202 lbs the last month or month and a half.

I am 6'2 and currently my TDEE is ~ 2500 by several calculations.

I average about 2200 kcal/day over the week.

My workout routine is:

Monday: 10 min run warmup @ 7.5 mph on treadmill
Stronglift 5x5
10 min HIIT running on track

Tuesday: 5 Mile run at 10 min/mile pace.

Wednesday: 10 min run warmup @ 7.5 mph on treadmill
Stronglift 5x5
10 min HIIT running on track

Thursday: 5 Mile run at 10 min/mile pace.

Friday: 10 min run warmup @ 7.5 mph on treadmill
Stronglift 5x5
10 min HIIT running on track

Saturday & Sunday: Off

Should I just keep cutting calories even though I already feel pretty hungry at the kcal I am at? Should I switch up routine or lay off some? Any suggestions or help would be appreciated. Thanks

[michail71]

So I have been losing weight the last 5 or 6 months and am now down to my last 10 pounds.
It seems I have hit a wall in my weight loss. I have been stuck between 200 - 202 lbs the last month or month and a half.

I am 6'2 and currently my TDEE is ~ 2500 by several calculations.

I average about 2200 kcal/day over the week.

My workout routine is:

Monday: 10 min run warmup @ 7.5 mph on treadmill
Stronglift 5x5
10 min HIIT running on track

Tuesday: 5 Mile run at 10 min/mile pace.

Wednesday: 10 min run warmup @ 7.5 mph on treadmill
Stronglift 5x5
10 min HIIT running on track

Thursday: 5 Mile run at 10 min/mile pace.

Friday: 10 min run warmup @ 7.5 mph on treadmill
Stronglift 5x5
10 min HIIT running on track

Saturday & Sunday: Off

Should I just keep cutting calories even though I already feel pretty hungry at the kcal I am at? Should I switch up routine or lay off some? Any suggestions or help would be appreciated. Thanks

I went through something similar. I went from 20% to 15% with relative consistency by doing a simple 500 calorie daily deficit. From 15 to 13% I stalled out and made really slow progress. I started cutting back the calories even harder but maintained my weight perfectly. Having spent 5 - 6 months on a calorie deficit I was feeling run down and not making any strength progress either.

I took about 6 weeks off and went on a surplus. During that time I made some nice rapid strength gains and put on about 2 lbs.

I then went on a 7,000 calorie weekly deficit, psmf diet (yes, I know, not popular around here) for 4 weeks. I managed to maintain my lifts and get down to the 9-10% body fat range. Out of past 8 to 9 months those 4 weeks were some of the most impressive changes I saw. I'm really happy I did it. I didn't want to spend months shedding body fat again.

While such a drastic diet may not be necessary I think a period of time off could really help, especially with sanity. Up the carbs to refill glycogen stores. You'll gain a little weight but I doubt it will be fat. You get this nice period where you go through a recomposition as the glycogen stores replenish.

[Icewynd]

Thanks everyone for the advice. I guess I will try taking 2 weeks off. Probably a good thing since Thanksgiving is coming up anyway. Hopefully the time off will get my body to shed the last 10 pounds when I go back on the cut.

If after that I don't drop any more weight I will have to drop the cals more.

[michail71]

Thanks everyone for the advice. I guess I will try taking 2 weeks off. Probably a good thing since Thanksgiving is coming up anyway. Hopefully the time off will get my body to shed the last 10 pounds when I go back on the cut.

If after that I don't drop any more weight I will have to drop the cals more.

With two weeks you'll probably gain a couple pounds of water and glycogen and then probably maintain weight or even start drooping a little. Eating more can be a tough thing to get your head around after being on a deficit for so long. Just enjoy some good meals.

If you haven't yet do a little research on refeeds.