Im looking for some information regarding my fat loss journey.
Im 5'9, 165lbs, approx 20% body fat. I have a history of anorexia (in my teens, Im now 30) and some serious dieting (starvation) for competition in Figure shows about 5 years ago. Im a chronic undereater, when not dieting strictly, I usually do not go above 2000 cals. I have had short periods of 'maintenance eating' accompanied by no cardio. Like a week here and there.
I have been dieting since November 2010, I wanted to start slow and gradual so that my body would respond favourably, if I cut too drastically too soon my body just shuts down and will not change.
In this period I have managed to drop 10lbs while maintaining my lean mass (Im assuming, most likely not ALL of it but most).
I have been carb cycling this entire time and started out with calories at 1600/1800/2000, have made incremental drops as needed, and most recently have been eating low carb (calorie) during the week with structured refeeds on Sat (around my workouts). I have done this for ONLY 2 weeks.
My diet right now is 40P/30C/30F. 1450 cals, 165g PRO, 100g CHO, 45g Fat. Sources are whites, chicken, shrimp, tuna, cottage cheese. Oats, brn rice. UDO's, almonds.
On my refeed days everything stays the same, but in the 3 meals surrounding my workout I consume 150-200g carbs (75g pre, 75g pwo, 50g meal 3).
I do circuit/metabolic type workouts with varying rep ranges (6-8 for compounds, then increase to 10-12 for other mvmts) 4-5 days a week. 25min step mill (level 12 - aka difficult) + 10min tread (walking)5-6 days per week. This plan lasts 4 weeks. I then go to a more bodybuilding type workout with lower reps, heavier weights, one body part per day etc etc.
Im totally stuck. My weight hasnt moved in a good 3 weeks and Im not seeing difference in the mirror or with the tape measure.
My plan was to decrease my cals to 1350 low x 5 days, 1500 mod x 1 day, 1700 high x 1 day. This would result in a weekly decrease of 2000 cals (equating .5 loss per week).
My concern is that this is too low. I never feel hunger EXCEPT after my refeed day. I dont want to get stuck going lower and lower with my calories because I know that increasing calories can also have a beneficial effect. My thoughts are that Im not seeing changes from the refeed implemenation (however its only been 2 weeks).
Should I wait out the refeed diet or switch to a lower cal/carb cycling plan?
Or do something entirely different!?
I appreciate the help