T Nation

Weight Loss Plateau...

Hey folks,
Stats:
Male
Height 5’9"
weight 165
at 10.8-11% fat

Down to the last lbs but, fat % won’t budge anymore.
I’m not really depriving (that actually made be lose muscle) but am eating a clean diet - no carbs at night, green veggies, lean meat (chicken, Tuna, Orange Roughly), and sometimes have salmon on the days that I don’t eat any carbs.

My intake is broken down like this d-1 Higher Carbs, day 2 & 3 Low Carbs (basically meat and veggies and sometimes eggs…one meal only though)

I eat mostly 5 meals a day with breakfast being a Casein protein Shake.

All my starchy carbs are Low Glycemic like Brown Rice, Whole Oats, Pumpernickel bread, yams, sweet potatoes…etc

I don’t get the problem though…
Do I need to lift at 8-12 repetion range (hypertrophy) or 15-25 rep (muscular endurance - different fibers)
OR strength 4-8 reps.

Sigh… I dunno… I wen’t from 190 to 186 lbs slowed down then wen’t from 186 to 170-165 then everything halted… no progress whatsoever and i’ve also added HIIT (high intensity interval training ) example : 4 minutes low intense then 1 minute hight intensity (really high Heart rate) and nothing. :frowning:

Appreciate any advice, thanks!
-Jaime

You might need to track things a bit more closely.

In particular, get a tape measure and see what’s going on in a few key areas. If you stay at the same weight but your belly is still slowly shrinking, then you are still making progress… though the scale may not say so.

Also, not sure how closely you are tracking food intake. You may have to get a bit more regimented, perhaps even eating more than you are, to get things moving along.

[quote]vroom wrote:
You might need to track things a bit more closely.

In particular, get a tape measure and see what’s going on in a few key areas. If you stay at the same weight but your belly is still slowly shrinking, then you are still making progress… though the scale may not say so.

Also, not sure how closely you are tracking food intake. You may have to get a bit more regimented, perhaps even eating more than you are, to get things moving along.[/quote]

Thank you much! That was quick since I just signed on to this forum last night.

Yeah, as far as tracking weights I’ve been doing that with daily logs.

Food though I can see what you mean… I think I might have fallen into eating almost the same amount of cals each day (without noticing though) I mean I use the same 6.25 ounces 7.10 (or so on non carb days)… maybe you are right about the intake.

It sounds weird but, I heard that the cleaner or stricter ones diet gets the more the body resists your efforts and the harder it is to go back to a less strict diet without negative effects.

There is nothing wrong with really getting strict if your competing or anything but, that’s only for a few weeks and the competitors are aware of the rebound they’re gonna have once they come of it.

lol… Anyway thanks for the reply… I’ll try and come up with something (healthy of course) to shake out of the routine/plateau…

Perhaps I might need to gain a little bit of lean muscle!?!?

-Jaime