TOPIC: Hit a snag on my way to my weight loss goal

I started trying to lose weight back in February of this year. Thanks to some hard work and guidance (thanks Chris), I was able to go from 228-231 to 200-203 and 28-30% bf to 21-23% (all measurements used by my cheapo electronic scale)

Pictures as follows:





But I've hit a snag. My losses in both body fat percentage and total nominal weight have not budged much. After about a month of the scale not moving I started doing HIIT training 3 times a week and lifting weights 2 times a week. Here we are, 11 weeks after starting that routine and still no movement. I'm planning on increasing HIIT 5 times a week and weight training 4 times a week. However, my main concern is my diet. I'd like to get thoughts on what I can/should do to achieve lower a lower total amount of body fat. This has been my diet since February

Breakfast:
2 Servings of Egg Whites (3oz per serving)
-Cal: 25
-Fat: 0
-Carb/Fiber: 1/0
-Protein: 5
4 servings of Shredded Cheddar (1/4 cup per serving)
-Cal: 80
-Fat: 6
-Carb/Fiber: 0/0
-Protein: 7

Snacks (throughout the day):
4 servings of Weight Watchers string cheese
-Cal: 50
-Fat: 2.5
-Carb/Fiber: 1/0
-Protein: 6
1 serving of Almond Milk (1 cup per serving)
-Cal: 30
-Fat: 2.5
-Carb/Fiber: 1/0
-Protein: 1
1 serving of UMP powder (1 scoop per serving)
-Cal: 120
-Fat: 3.5
-Carb/Fiber: 4/1
-Protein: 20

Lunch:
1 serving of high fiber wrap
-Cal: 120
-Fat: 3
-Carb/Fiber: 19/13
-Protein: 5
2 servings of roasted turkey (2oz per serving)
-Cal: 60
-Fat: 1
-Carb/Fiber: 0/0
-Protein: 13
2 servings of swiss cheese (1oz per serving)
-Cal: 110
-Fat: 8
-Carb/Fiber: 0
-Protein: 9
1 serving of Mayo (1 TBSP per serving)
-Cal: 20
-Fat: 1.5
-Carb/Fiber: 2/0
-Protein: 0

Dinner:
2 servings of Romaine salad (1.5 Cups per serving)
-Cal: 15
-Fat: 0
-Carb/Fiber: 3/2
-Protein: 1
3 servings of Shredded Parmesan (1/3 cup per serving)
-Cal: 110
-Fat: 8
-Carb/Fiber: 2/0
-Protein: 9
3 servings of Ceasar dressing (2 TBSP per serving)
-Cal: 90
-Fat: 8
-Carb/Fiber: 4/1
-Protein: 1
2 servings of canned tuna (2oz per serving)
-Cal: 60
-Fat: 0
-Carb/Fiber: 0/0
-Protein: 14

My total consumed is:
Calories - 1950
Fat - 110.5
Carb/Fiber - 56/21
Protein - 192

congrats on the weight loss man ur looking great. As far as the gym goes go in the morning if possible on an empty stomach. Diet obviously no to extra low carb will help drop weight fast. Google glycemic load list for foods to stay away from. anything that says 15 or less go for anything above don't. I know this might seem like idiot logic but so does everything on the website (ex. pulling on ur dick makes it bigger…but it does) but have a cheat day or even cheat weekend. Go a little nuts. You'll put on 1-5 pounds. Mostly water. but then when u get back to the diet u should start loosing again soon. Other than that keep up your shit and you'll be getting there win no time.

also go on gll get a life and look up increasing testosterone… that will help.

What Tasty said is good. Throw a fat burner in as well. Don't bump your cardio that many sessions all at once or you will just plateau again. What will you do once you plateau doing 5 hitt sessions per week? You will be backed into a corner. Lift weights 4 days a week do hitt 3 times a week (do some of the cardio sessions empty stomach in the morning if possible). Your diet is low as fuck on calories considering you still have a lot of fat to lose so don't cut out more food, do what tasty said and go hard as hell on a cheat day and revamp your metabolism.

I would definitely go low/no carb. I am pretty sure there is an article about it in the get ripped section. That should get you un stuck. Just watch your calories overall as well. I've seen people go low carb but start eating blocks of cheese and not losing any weight lol. If you ever find yourself not losing anymore weight lowering your calorie intake is always a way to start.

Tasty wrote: congrats on the weight loss man ur looking great. As far as the gym goes go in the morning if possible on an empty stomach. Diet obviously no to extra low carb will help drop weight fast. Google glycemic load list for foods to stay away from. anything that says 15 or less go for anything above don't. I know this might seem like idiot logic but so does everything on the website (ex. pulling on ur dick makes it bigger…but it does) but have a cheat day or even cheat weekend. Go a little nuts. You'll put on 1-5 pounds. Mostly water. but then when u get back to the diet u should start loosing again soon. Other than that keep up your shit and you'll be getting there win no time.

I do my cardio in the mornings before consuming anything but water. I'm not sure what you mean by going low-carb, I'm only consuming a net of 35 carbs right now, are you saying I should push that lower?

What Tasty said is good. Throw a fat burner in as well. Don't bump your cardio that many sessions all at once or you will just plateau again. What will you do once you plateau doing 5 hitt sessions per week? You will be backed into a corner. Lift weights 4 days a week do hitt 3 times a week (do some of the cardio sessions empty stomach in the morning if possible). Your diet is low as fuck on calories considering you still have a lot of fat to lose so don't cut out more food, do what tasty said and go hard as hell on a cheat day and revamp your metabolism.

I'm using Lipodrene. I can pick up my resistance training more, that won't be an issue but I know that diet is the key. So my question was more getting at, should I take in more calories, less? should i exchange some fat calories for more protein/carb calories? am I at a good spot and should I just continue on like this and be patient? Like I said, I was burning through weight very quickly but it's slowed down to what feels like a snails pace

Try cutting out ALL dairy.

I'm wondering if your weight training is hard enough tell us about that. what has worked for me is 3 sets 8-10 reps 3 times a week I dropped 10 lbs in a month doing that from 180 to 170 and looked damn good lol

I'm thinking you need to add some protein in so you can bulk some more

also any chance your bf is going down and you don't realize it?

do ur lifting in the morning on bcaas and try and eat more fat and less to zero carbs

The only reason I don't like this section of the forum is that someone will ask a question then you will get a million different responses from people telling you to do different things. My advice, listen to just ONE person and stick to it, or hire a coach who looks the way you want to look and listen to him.

dc7 wrote: The only reason I don't like this section of the forum is that someone will ask a question then you will get a million different responses from people telling you to do different things. My advice, listen to just ONE person and stick to it, or hire a coach who looks the way you want to look and listen to him.

dc7 is right. when it comes to dieting lots of shit will work you just gotta stick to it and things will happen. Since you seem to have the dedication heres the short breakdown.
Protein: helps rebuild broken down tissue/muscle try to get 1 to 1.5 grams per pound of bodyweight
Fat: eat healthy fat and even some shitty fat to help hormone levels and increase test levels, also for sustained energy levels
carbs; the asshole of food, they help put on weight, and in my opinion they taste best therefore making them the asshole.
My advice: do the refeed day. Crush it eat all the bull shit u can think of. Then lift on empty stomach with bcaas focus on heavy compound movements (bench,squat,deadliest, press) o those try and go up 5 pounds every week. Then do whatever other lifts you do with them. if you can do ur cardio right after do it. Be in the gym for no more then 45 to and hour at very most because test levels are peaked then. Watch all the cheese cuz if its made with reg milk it could have an effect on insulin levels which basically means it does the same thing as carbs. Im back and forth on that but if you can cut down on that and add in more nuts like almonds you'll be better off. You dot need to have calories that low because with low to no carbs shits not gonna stick to you.
BS TIPS: Chug a bottle or 2 of water before every meal. if starving eat a handful of nuts before your meal.

Most important thing: Keep crushing it! you've come this far. Of course the shit isn't just gonna keep falling off so u can say oh hey in 100 days exactly I'm gunna look perfect. Shit doesn't go like that. Just keep working in the gym. Keep increasing weight as best you can with same rep range. i recommend 6-8 upper body on compound exercises. 8-12 lower body. slow decline fast press (ex. on bench bring the weight down slow and throw it up, burns like a bitch but works the muscle hard) on compound movements 1:30-2 min rest between on less intense movement 30-45 seconds. Get in crush it and get out. The weight will come off just keep plugging and forcing it off. This is the last post I'm allowing you to read stop waiting for other advice even if its good or slightly better it doesn't matter you need to get out there and just do it and get your shit right. Then come back show us a picture of that six pack and them pecks and tell everyone how great i am. Get after it.