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  • I've hit my first plateau, I need help.

    So, I've lost 65 pounds since December 30th. and that's cool but I've been stuck at the same weight for 2 weeks. I have a deadline, to reach 299.9 by July 2nd, and now I'm behind schedule for the first time during this journey.

    What I would normally do is fast here and there throughout the week and that'd work for me, but it hasn't this time around. I've done two 24 hour fasts this week and nothing, no change from May 5th. At this weight, the fat should still be melting off but for some reason my goddamn body finds some sort of homeostasis here - I was stuck, once before, at around 320 pounds.

    My diet: beef, pork, chicken, bacon, eggs, cheese (in moderation), grass-fed beef tallow, olive oil, water, green tea, spices.

    My activity: intense weight training 3 days/week, park workouts 2 days/week

    Supplements: Vit. D @ 5,000iu/day, Greens + Multi-Vitamin, Sugar-Free Powdered Fiber Supplement (I will not stop taking the fiber, this is non-negotiable)

    I have money riding on my weight loss performance so I'm not kidding about a July 2nd deadline. I won't binge or do anything crazy like that but I'll sit in a sauna and stop drinking water in the day or two leading up to my final weigh-in if I have to. I'd rather not do that though so let's work on why I'm not losing weight anymore.
    I began this Primal journey on December 30th, 2009 and in that time I've lost over 125 LBS.

  • #2
    I know others might disagree, but I would advocate including some vegetables. Yeah, I know carbs = insulin = fat storage, but that's not the whole picture. Non-starchy vegetables are filling and low in calories, and I think calories do play a role at least to some extent. By eating greens, you can feel satisfied on fewer calories than on a pure carnivore diet, at least in my (limited) experience. I'd at least give it a shot.

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    • #3
      Calories?
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      • #4
        Fasted cardio! And lots! Doesn't have to be intense but when fasted the fat burning effects are multiplied. Supplement your current weight training with it (instead of replacing). Also interval sprinting is really good for fat burning. That's getting your heart rate to about normal before sprinting again.
        ad astra per aspera

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        • #5
          Originally posted by yodiewan View Post
          I know others might disagree, but I would advocate including some vegetables. Yeah, I know carbs = insulin = fat storage, but that's not the whole picture. Non-starchy vegetables are filling and low in calories, and I think calories do play a role at least to some extent. By eating greens, you can feel satisfied on fewer calories than on a pure carnivore diet, at least in my (limited) experience. I'd at least give it a shot.
          I'd love to have some vege's but I'm afraid that I'll drop out of ketosis if I do. My plan was to reincorporate vege's once I hit 299.9. I dunno, shit.

          Originally posted by rphlslv View Post
          Calories?
          ~2500 cals/day on non-fasted days (2 meals), ~2000 on fasted days (1 meal)...at my size I think that's about as low as I can go without losing a lot of muscle mass.

          Originally posted by TheFastCat View Post
          Fasted cardio! And lots! Doesn't have to be intense but when fasted the fat burning effects are multiplied. Supplement your current weight training with it (instead of replacing). Also interval sprinting is really good for fat burning. That's getting your heart rate to about normal before sprinting again.
          I bet that'd do it. I'll go do cardio tomorrow morning before I eat.
          I began this Primal journey on December 30th, 2009 and in that time I've lost over 125 LBS.

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          • #6
            Originally posted by Jokaman70 View Post
            Sugar-Free Powdered Fiber Supplement (I will not stop taking the fiber, this is non-negotiable)
            Why? Not that I think it has something to do with your plateau, but this kind of stubbornness always catches my attention.

            You don't need to worry about losing muscle mass if you keep active and signal to your body that you are using your lean mass. If you just sit around while fasting, then yeah, maybe.
            You lousy kids! Get off my savannah!

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            • #7
              Originally posted by Primalchild View Post
              Why? Not that I think it has something to do with your plateau, but this kind of stubbornness always catches my attention.

              You don't need to worry about losing muscle mass if you keep active and signal to your body that you are using your lean mass. If you just sit around while fasting, then yeah, maybe.
              I know a lot of people here are very anti-fiber, that's why I said that. My first two primal months were spent with a constantly upset stomach. When I could "go", it'd be straight liquid, and any time I strained (even in the gym) it felt like I'd have an accident. I started taking 1 TBS of fiber/day and I've felt 100% fine ever since. Fiber may not work for you, or be necessary for 99% of the other people on this board, but for me it is.

              I'm a bit unique in that I started out with a great deal of muscle mass as I'm a competitive powerlifter. In the 4.5 months since starting primal, I've lost 10%, across the board, on my lifts. People with an average amount of strength/muscle mass may not lose a lot, they may even gain when switching to primal, but that's not me.
              I began this Primal journey on December 30th, 2009 and in that time I've lost over 125 LBS.

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              • #8
                I would think you could drop below those calorie levels for short periods without losing a whole lot more muscle. Assuming of course you keep the heavy lifting up.

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                • #9
                  I would eat more, but I'm weird like that.

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                  • #10
                    Taking it right back to basics, these articles from Mark are quite useful. However, it seems like you're doing pretty much everything you should be....

                    http://www.marksdailyapple.com/weight-loss-plateau/

                    http://www.marksdailyapple.com/17-re...losing-weight/

                    Cut the dairy? Getting plenty of sleep?

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                    • #11
                      You should do a crash diet at around 1000 calories for like a week, then go back normal for another week, then crash again.
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                      • #12
                        Originally posted by rphlslv View Post
                        You should do a crash diet at around 1000 calories for like a week, then go back normal for another week, then crash again.
                        Mmmm, no. I appreciate the suggestion but I'm more apt to carb load than cut my cals any lower than they already are.
                        I began this Primal journey on December 30th, 2009 and in that time I've lost over 125 LBS.

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                        • #13
                          Hey how did it go?
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                          • #14
                            I did drop below 320 for the first time but I don't know where I am today - I usually pack on a few pounds every Saturday (really, I have no idea why). I'm doing my best not to weigh myself this week, so I guess we'll see where things stand next Friday.
                            I began this Primal journey on December 30th, 2009 and in that time I've lost over 125 LBS.

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                            • #15
                              You might look into eating coconut oil. It is composed primarily of medium chain fatty acids which are absorbed directly into the blood stream without having to hitch a ride on a lipoprotein. They can cross cell membranes directly without extra receptor/enzyme activity and then go straight to the mitochondria, the engines of the cells. Coconut oil is thermogenic - increases metabolism and with the beneficial antimicrobial effects as well. Eating 2 tbs prior to breakfast and lunch should help with weight loss. Don't take before dinner because it boosts your energy/metabolism and makes it harder to sleep. Many weight lifters use a refined form of coconut oil called "MCT" - medium chain triglycerides. But from what I have read, coconut oil is much better for you. You can increase your coconut oil by cooking your eggs in it, using full fat coconut milk in shakes and sauces, and eating the truly delicious coconut butter (which is just coconut oil with enough coconut meat in it to make it creamy like butter).

                              I also have a sense that you might benefit from eating some leafy greens like kale or chard, maybe some broccoli. These vegetables are full of vitamins and minerals you may be missing and have almost no carbs. They might help you sleep and feel better - more potassium, magnesium, etc.

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