Here is the deal:
I for the past 4 months I am stuck at 200 lbs I believe that going to 180-185 is doable and I would look and feel great!
I eat no junk food or sweets (well they are the same); my sleep has been shit forever (therefore cortisol is elevated during the evening, I wake up at least 2X and sky high when I wake up 5 am most days)
I sleep about 7h to 8h a day.
My appetite varies but my portions are quite big. And I donâ??t eat on a schedule.
For the past 2 weeks I have been eating Paleo with no difference being felt (it was quite easy transition for me).
Monday to Saturday, 2 or 3 times a day, I have an extra large black tea with (too much) honey and cinnamon. It tastes like heaven!
I drink 2 to 4l of water everyday.
To sum it up:
I look good dressed but canâ??t drop my bf under 10% where it should be.
My cortisol is fucked due to my work, sleep, caffeine and personality.
My insulin seems to be fucked as well.
I am 40 yo, look 5 to 10 years younger (depends on lighting and level of intoxication of people around me)
Physically active since I was 12 (yes, I started late)
No great issues working out other than being too tired sometimes.
I am following Wendler 5/3/1 and love it.
I will add the afternoon/evening workouts in 2 weeks when hopefully my body will have adapted to the diet.
I donâ??t intend to do Max efforts on my work outs #2 to save nervous system and avoid cortisol to raise.
Mondays - Deadlifts followed by Back squat or GHR
Abs + low back
Tuesdays - Barbell press + dumbbell press
Wednesday â?? Off or Recovery (Foam roller, stretch, pilates, walk whateverâ?¦)
Thursday - Front Squat followed by leg presses or narrow stance back squat
Friday - Shoulder press followed by dumbbell shoulder press
Pull ups (I suck at them I guess that I need more frequency)
Saturday - biâ??s and triâ??s (mostly chins + dips)
90% of my diet is organic food or another granola term that means superior quality and good for you
No caffeine, or sugars
Unlimited green leafy veggies
Mostly Paleo (except cheat meal and Greens supplement)
Fat 111g/1000 cal
Alcohol only 1X a week (preference for white whine or gin)
Living Fuel (as meal replacement 1 or 2X a day)
Vitamin D 10.000 IU 2X a week
Every 2 weeks I will re-evaluate my progress and adjust plan.
Not into doing cardio in the beginning as the lack of caffeine, a job where I have to be ON all the time (personal trainer plus 5 group exercise classes), plus the low calories seem to be too draining in the beginning.
I donâ??t intend to have any cheat meals or alcohol for the first 14 days.
1) Am I missing something?
2) Any supplements that would be helpful during the transition?
I thank you in advance.