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  • Early Plateau Help

    Ok everyone, I need help!

    I've been reading/posting some here and there, in particular been reading about plateaus, etc. Here's my situation:

    I've been doing P90X for years now. I always lose a lot up until August and then get to eating junks (read: sweets) and gain some weight back. A big part of this is I get burned out on the flavorless CW diet I was following. However, I always lost, and lost fairly consistently on it.

    I moved to Primal the beginning of this year trying to find a style of eating that would leave me satisfied and would allow me to not burn-out by the fall.

    I had bloated up pretty well leading to January 1st (ate tons of sugar most of December, went on a cruise, etc) and started out around 190lbs with 19.90% body fat.

    In my first week, I lost 9 pounds, but attributed that to holiday bloat, flushing toxins, etc. After 2 weeks, I was down 11 pounds, had gone from a 39" to 37.75" waist. In 4 weeks, I was down a total of 12 pounds, my chest was down from 43" to 41" and my waist down to 37". Body fat had dropped to 18.3%.

    In the last two weeks, though, I've lost nothing. In fact, I think my average weight is hovering back up around 180 lbs. My waist moved down a measly .25" in 2 weeks and my body fat only dropped to 18.1%.

    Now, I know people have momentary plateaus, but for someone who is used to losing consistently on a CW diet I'm a bit concerned why I'm not losing much using Primal. I know I'm not overeating (if anything, I may be slightly under what is really needed).

    So, sample meals (this is around 95% of my meals, how they look, etc).


    Upon waking: Workout

    Breakfast
    Bacon or Sausage, eggs, sometimes an omelet with veggies and salsa
    Occasionally some strawberries

    Lunch
    Salad or leftover veggies from supper the night before
    Some amount of leftover meat

    Supper
    A meat source, a veggie source, sometimes a sweet potato

    I will use dairy every now and then and used to take an afternoon snack of a fruit/almond butter or some nuts, but I've cut that out as well. I don't count calories every day, but will every now and then make entries to see where I am. I'm always under 100g of carbs (many times hovering around the 50g mark), and usually hit around 1800 calories.

    So....what do I need to adjust? What am I doing that is slowing me up?

  • #2
    Bacon and sausage are fatty and probably not a good dietary staple if you're looking to get into elite shape. I'd look for leaner meat sources.
    http://www.facebook.com/daemonized

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    • #3
      Just a thought, but would it be possible for you to try working out in the evening before dinner? I know the Leptin Reset requires this, and it could make a difference (though I couldn't explain to you why).

      P90X is your only type of workout? AFAIK, that's all cardio. How "easy" do you feel these exercises are for you? I would encourage you to look into getting a kettlebell to use at home to incorporate the LHT (lifting heavy things) aspect of primal fitness, or some other kind of weight. KBs are just convenient, IMO.

      And overall, how do you feel? Anything that doesn't feel optimal? That could help pinpoint potential underlying issues that need addressing.
      Depression Lies

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      • #4
        fast!

        Intermittent fasting diet for fat loss, muscle gain and health
        Intermittent Fasting

        I'm all into this now since it comes easier and easier.
        A change in perspective is worth 80 IQ points - Alan Kay

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        • #5
          fast!

          Intermittent fasting diet for fat loss, muscle gain and health
          Intermittent Fasting

          I'm all into this now since it comes easier and easier.

          oh I also found this
          http://fitnessblackbook.com/diet-tip...-loss-plateau/
          Last edited by barefootbaby; 02-13-2012, 01:04 PM.
          A change in perspective is worth 80 IQ points - Alan Kay

          Comment


          • #6
            ^That too! Also for leaner sources of meat, lean steak with omelettes = the best.
            Depression Lies

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            • #7
              If you want to lose actual fat, you should not feed your body all the dietary fat it needs. You should force it to use its reserves. This might be why you have had better luck with CW diet, because it's low fat.

              I don't know what P90X is but it sounds strenuous. I also don't know whether 180lbs is really fat for you or not. My guess is that you're pretty close to normal weight and very active. You may have better luck with higher carbohydrates on your workout days and you might have better luck changing your workouts. I downloaded the fitness ebook that Mark offers and his fitness advice makes a LOT of sense. In fact, unbeknownst to me, I sort of stumbled into something quite similar and it's been working well for me.
              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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              • #8
                Increase your weight training and up your carbos on those days. Of course, just clean sources (white rice, sweet potatoes, and fruit...in that order). See how that goes for a couple weeks w/o weighing yourself.

                VLC just isn't for everyone.

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                • #9
                  I'm suprised your body works as well as it does with how much you've abused it. Give it time to heal.
                  Lifting Journal

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                  • #10
                    Originally posted by Daemonized View Post
                    Bacon and sausage are fatty and probably not a good dietary staple if you're looking to get into elite shape. I'd look for leaner meat sources.
                    This makes no sense. If fat doesn't make you fat (the CORE of primal nutrition), then this is a meaningless response to his question. So are you arguing that fat makes you fat?

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                    • #11
                      no dairy / nuts always helps me over come a plateau ...
                      started at 310 July 23rd 2011 ... workin and workin!

                      my journal - http://www.marksdailyapple.com/forum/thread34980.html



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                      • #12
                        Originally posted by MyPrimalLife View Post
                        This makes no sense. If fat doesn't make you fat (the CORE of primal nutrition), then this is a meaningless response to his question. So are you arguing that fat makes you fat?
                        Given that OP is mostly losing vanity weight and is active, I'm guessing his point is that bacon and sausage aren't very much protein for the calories.
                        Lifting Journal

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                        • #13
                          Originally posted by MyPrimalLife View Post
                          This makes no sense. If fat doesn't make you fat (the CORE of primal nutrition), then this is a meaningless response to his question. So are you arguing that fat makes you fat?
                          Excess calories (i.e. no caloric deficit over time) makes you fat. So yes, fat can make you fat. For the OP, do what Daemonized says. Also, just eat every other day until you get where you want to be. It really is that simple, itís just not necessarily easy, at least at first, but you'll be suprised how strong you become in other parts of your life after you learn to master your hunger.

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                          • #14
                            A few things here, maybe to help solve the puzzle:

                            1. For those who do not know, P90X is not all cardio. 3x/week is resistance training.

                            2. I have not done P90X continually for all this time. I've had plenty of breaks. I took Oct - Dec last year and just did physical therapy 3x a week (shoulder tweaks I'm working through).

                            3. I've tried fasting. I'm not a pleasant person to be around when IF'ing. Its not that I'm hungry, I just get grouchy.

                            4. Finally, 180 is a bit above "normal" range (whatever that is supposed to mean). I'm a lot more concerned with body fat and inches. Carrying around a 36.75" waist is not what I want to be doing, especially since I have a fairly small bone structure. Sure, maybe it is "vanity" but it's also health. Carrying around as much fat as I do cannot be good.

                            I am thinking about increasing carbs though. I don't feel like I need them (have felt great on a lower carb intake).

                            Comment


                            • #15
                              Originally posted by moderngrok View Post
                              with 19.90% body fat...body fat had dropped to 18.3%...body fat only dropped to 18.1%.
                              What are you using to measure your body fat? Those are pretty precise measurements. Unless you are paying to use a bod pod every time you measure your body fat there is no way you can get that accurate of a measurement. Worrying that your body fat only dropped .2% is really splitting hairs.

                              My suggestion would be to find your lean body mass and use that to estimate a goal weight (based on your desired body fat). Then forget about that number and focus on how you look. Measuring yourself is also good if you want to fit into a pair of pants, but going by how you look is probably a little more effective way of gauging progress. Just my opinion. We are almost identical bf and measurements except I'm around 210.

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