The Dreaded Stall - please help!
So I am in my sixth week of SCD and have hit a wall.
Although I have gotten good results so far (started at 227lbs on 2/13, weighed in at 208 on 3/17), I gained a pound last week, and have not lost anything since (209 since 3/17). It is just frustrating as I am working really hard at this and want so badly to see consistent results. I was hoping to get down to 200 by my birthday this Friday, which looked realistic when I weighed in on the 17th, but now it seems that ship has sailed. I do measure inches (am down since I started) and bf% with calipers (also down from 25% to about 19%).
Here is my diet/workout regimen -- please give me any advice tips that you think might help jumpstart fat loss:
Breakfast (w/in 30 mins of waking):
2 eggs scrambled
1/4 cup refried beans (with cayenne pepper)
Lots of spinach (at least 3/4 of a dinner plate, piled 1.5 inches high, with cayenne pepper)
2 slices organic turkey bacon
1 liter of water
Mixed salad with spinach, two hard boiled eggs, diced chicked breast, cucumbers, peppers, carrots, jalapenos, 1/4 cup black beans, dash of balsamic vinegar and sometimes 1/4 of avocado
Either 4-8oz. chicken breast (with cajun seasoning) or same size steak, with steamed broccoli/cauliflower (usually half a plate or so, with sriracha sauce)
Water consumption: at least 4X32 oz. bottles per day
I have stuck to this diet pretty much religiously, though admittedly have a tougher time on Saturdays & Sundays (i.e. don't drink as much water when I am not at work, sometimes wake up later etc.)
Saturday Free Feed days: I have been eating without thinking about it. I start the day off with a cup of coffee (none during the rest of the week) and the first few weeks did damage control, but have slacked on that the past few cheat days...
M, W, and F/S - 75 kettlebell swings with 25 pound weight, 10 myotatic crunches, 10 cat vomits, 10 glute raises. I have not incorporated any cardio yet a) because I hate cardio, b) because I have seen a bunch of places on this site where it says it can slow weight loss, and c) because I hate cardio.
So that is where I am at. What do you think? Apologies for the long post, and thanks in advance for any help/guidance/advice you may be able to give.
Upped the protein to 40g in the am, and 30+ at other meals, plus another 1/4 cup of beans and dropped 3 pounds in the past two days. I still can't believe that eating MORE works, but I guess it does for me. This whole macronutrients thing is real. Thanks to all for your advice and support!
The Best Answer
Darling, take a deep breath.
It's frustrating when you can't meet your short-term goals
However, take a step back and recognize how awesome you've done.
How are your tape and caliper measurements since the 17th? Those are what give your weight data context. Likely you're still losing fat while gaining muscle and that's not being represented when you step on the scale.
You've done splendid with the basic SCD, now it's time to kick it up a notch!
Here are my 2 cents:
- Sometimes all your body needs for a jumpstart is a change. Add 1/2 cup of beans a day and see what happens.
-add more protein to your breakfast. The 30 gram is a minimum. When I stalled, I bumped up my breakfast to 40-45 grams. Add another egg or more meat.
-While you're at it, add more protein to the other meals. I aim for 30 grams for all my other meals.
-Drink more water and green tea.
-Eat fats first. It blunts the insulin response. I eat my avocado, drink my Fat Coffee etc at the beginning of my meal.
-After your birthday (Which I assume is going to be a Cheat Day) consider going on a 10 day SCD/Cheat Day cycle. And/or do a Cheat meal or Cheat window of a limited time. I try to limit my cheat period to 4 hours.
-Do at least some of the Damage Control. I do the grapefruit juice/coffee combo, GLUT-4 exercises, 1 litre of Yerba Mate and lots of water. I also consume 4-5 tbsp of milled flax seed in pancakes, in yogurt and in my food. I find it helps move the food through my system. At the very least, up your water intake.
-What are your macronutrients looking like?
Are you geting 1-1.5 grams of protein for each lb of lean muscle mass.
According to Mark Sisson's Carb Curve, 50-100 grams of carbs is a good range for steady fat loss.
-Stress and sleep: Lack of sleep and excess cortisol from stress will impeded your progress.
Stay focused and keep in mind that this stall is part of the process. You'll get passed this plateau!
BTW, HAPPY BIRTHDAY!!!
I am following the 4-hour body plan with a few modifications. Reading your post, I think the problem is your diet. If you're serious about losing weight,you need to cut the amount of food you're consuming. Your breakfast alone is nearly enough food for the entire day. My diet consists of the following: Breakfast--two eggs scrambled Lunch: 2/3 cups of cottage cheese and a few pieces of beef jerky Dinner: A chicken breast with vegetables. I have lost over 20 pounds in just four weeks.
I'm afraid you expect too much. The first kilos melt away easily, but then it slows down. If you read through this place, after some weeks, most of us hit a plateau, or slow down weight loss.
You made amazing -20 lb -10kg in ONE MONTH. Rest and be thankful!
The weight loss won't be linear. So take a deep breath and expect 1, 2, 3 lb loss per week, and keep on going with your training routine. Sounds good, and I think, you will very soon see more results when measuring, than on the scale. Muscle mass is much heavier than fat. Look at youtube "fat vs muscle" and figure out how much power = muscle you gained.
I personally think the weight you gained is muscle.
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