8-month plateau? Help me break it!
I've stalled for about 8-months now. I'm a 6' male at ~170lbs, maybe 13-14% body fat.
Here's what an average day's meal plan looks like for me:
Can anyone tell me whats happening? I'm planning on not doing a cheat day this week because it's been nearly a week since my last one and I'm not even in ketosis yet (my pee usually smells very distinctly). Also, when I do have cheat days, their incredibly tame. Like a few bowls of cereal, a poptart, a bowl of chips, maybe. Nothing like the mounds of junk Tim eats in the book on his cheat days.
I drink enough water, I think; though I might have a bit too much diet soda. My thinking is that my body is burning through all the dietary fat I'm eating and not getting a chance at my BODY fat stores. Could this be it? Steaks and burgers are pretty fatty, after all...
An 8-month stall is pretty frustrating. Any help, guys?
Vote for the Best Answer
Congrats on the loss, the soda would seem to be the obvious culprit there.
I would add one thing perhaps: I don't see much there in terms of fiber, and we all need to aim for 30g+ per day (I aim for 35-40).
All that meat certainly has the potential to leave behind some fat. Fiber carries fat out of the body. So it the meat is leaving some fat behind, maybe adding in some more fiber with it will keep your body from adding it? Might be worth a try.
First off Considering that you are 6' tall, 170 lbs, and 13-14% body fat that you may already be at your "ideal body weight"? Maybe the plateau is your body telling you, "Ya know you shouldn't lose anymore. I like this setpoint" BUT, I digress.
It sounds to me that you have no veggies and it you need them. It seems like your diet is primarily animal-fat based. Also, that diet pop HAS GOT TO GO. If ANYTHING would cause a plateau it is diet drinks. You DO realize the artificial sweeteners can act just like sugar, make your body produce insulin, and start storing fat, right?
Take out the diet soda, up your veggie intake (broccoli, green beans, cauliflower, brussel sprouts, kale, spinach, etc.) Drink at least 3L of water if not more since you are a 6' guy. Get rid of the sausages and pork rinds as they are probably pretty fatty AND also probably cured with some sort of sugar in them.
Also, how much meat/beans are you getting in ounces? Just saying "Steak, burgers, beans...." doesn't help us to help you better. Tim says to eat as much as you want until you get full, but if you are eating just enough to maintain your weight, you will just maintain.
Let us know and...
I wholeheartedly agree with both Jake and Akane and I would try putting their advice to practice to see if anything changes. In addition though, being a guy of similar build when I'm on maintenance (6' 0" ~175-180 with around 12% BF), I've noticed a lot of my "maintenance" foods are on you're list of "diet/lose fat" foods. You see, not only are some of those foods heavy calorically, they are heavy in their respective categories. Red meats like burgers, steaks, and sausage are actually a little worse for you than white meat. You're saturated fat intake must be ridiculously high. To induce proper and effective ketosis, one must ramp up their mono/poly-unsaturated fat intake, while limiting their saturated and restricting completely their trans fat intake. The chemical structure of saturated and trans fats actually are harder to burn off/don't burn off at all, taking it longer for your body to use your own fat stores as energy. If you're at 13-14%, you're most definitely going to need the last mile. You're diet doesn't seem calculated as it should be, and ketosis is all about calculated success. A good ratio to follow is 50-40-10 or 40-40-20 (fat-protein-carbs). If you're eating hardly any carbs, you'll be in ketosis, but if you're caloric intake exceeds your BMI, you're just maintaining your gaining weight. Since fats have 9 kcal per gram, they should be taken more seriously when utilized for fat loss. If you need any help we have some good ketosis articles here on the site, or feel free to ask any of us! Hope that helps!
Join the 4 Hour Body Superhumans!