Hello...I am in need of some advice.
I've been working on getting into better shape now since May 2006. I seem to have hit a plateau in my fat loss and mass gaining. Let me give you some numbers and info:
Weight: 230 lbs
BF %: 29% (According to my home scale)
I've been stuck at 29-31% body fat and 228-232 lbs for at least two weeks.
I started out in May with these numbers:
BF %: 41%
I started out by just cleaning up my diet and working out with free weights and doing HIIT. That worked great for a while, but then I got stuck and couldn't drop any more fat.
At the begining of July, I switched my diet to the T-Dawg 2.0 diet. I believe I have been following the intake suggestions very carefully. I'm getting 1.5 grams of protein per pound of LBM and I've been sticking to the 70/100 grams of carbs depending on the day.
My intake looks like this:
(Calculated using Berardi's BMR formula minus 500 calories)
Protein: 244 gr
Carb: 70/100 gr depending on day
Fat: 117/130 gr depending on day
I also take flameout, HRX, 1 serving of Surge on workout days, and metabolic drive protein two-three times per day to supplement my protein intake. These are all factored into my food intake.
As for training:
I have been following Waterbury's TBT 7 weeks. I have seen strength increases and I know I have gained some LBM. I realize this may not be the appropriate program for fat loss and plan to switch to a new routine this week or next.
I also do 20 minutes of HIIT cardio twice per week on non-lifting days.
So there it is... Hope I gave you enough information to make some suggestions about what I should do next. I'm open to ideas on training, nutrition, supplementation (or lack there of), etc.
Like I said...I'm stuck. No noticable or calculatable change in weight, body fat %, or measuring tape.
Help me out guys. I want to get myself down below the 20% mark. I'm extremely dedicated and will do whatever it takes. I've already sacrificed a lot to get as far as I have. I'm in it for the long haul. Perhaps I just need more patience.