I originally sent a PM to Tampa Terry but I'd like other opinions too.
Long story short:
- Was once obese (340)
- Am now 240
- Got there with weight training, cardio, diet, etc.
- Have been stuck at 240 for a total of roughly 3 months
My diet on the way down was straight forward -- I ate 6 times a day, 3 meals of carb/protein and 3 meals of protein/fat (this was before the JMB food combining era, I just did this for convinience). The calories were low due to me having no real knowledge as far as nutrition goes. I got roughly 1900 calories per day. I also used ephedra (on and off in 2 week intervals)
Everything went smooth for awhile. I altered between various training methods, and kept my volume in lifting relatively low, and the weight heavy. The cardio I did evolved from walking, to jogging, to running, to HIIT -- based on my ability to do those.
I hit pleateu's, but got over them in 1-2 weeks usually.. so obviously here's my problem.. I've been stuck for a good 3 months at 240.
I experimented a bit.. I upped my calories to 2500 and gained nothing. I upped them to 2600 and gained nothing. I dropped them to 1700 and lost nothing (besides my sanity). I dropped them to 1650 and lost nothing. All of my weight testing was done on a medical scale.
My macronutrient breakdown is 45/30/25 protein/carbs/fat respectively. At the moment I eat 2400 calories. I combine food based on JB's suggestions. My food choices for protein are tuna, chicken, salmon, some steak. My food choices for carbs are oatmeal, brocolli, cauliflower and surge post w/o. My fats are 6g fishoil, some natural pb, and some flax.
So really my question si what exactly do I do to get weight dropping again? I have tried everything that I PERSONALLY can think of, thus me asking for help. I weight train 4 days a week, do HIIT 3x a week and 1 session of moderate cardio 1 time a week. (note I have tried upping cardio to 6x a week of low intensity on an empty stomach. it did not help, it's also very boring compared to HIIT)
I'm fine with pleateu's as long as I know I'm not doing something wrong.. but a 3 month complete stall kind of tells me I'm doing something wrong.
Also, I do not know my bf% exactly, just that it's still up there. I know that refeeds are relatively useless for anybody over 15%, and I know I'm still over 15%