[quote]dissipate wrote:
Pauli D wrote:
Did you begin the AD at a calorie deficit (trying to cut)?
the 12-day induction was done at maintenance levels. after that, i tried to cut at about 200 cals below maintenance.
How severely are you cutting cals now?
i’m ashamed to say i’m unsure… sorry, i understand this makes it difficult to determine whether i’m cutting too severely or whether my cal intake is above maintenance even. after waking up at 5.45am to go to the gym and returning home at 7pm, am just too exhausted to measure and calculate anything!
What does your diet (and caloric intake) and stats look like?
1.64m
58.5kg
suprailiac measurement with accu-measure callipers says about 20% bodyfat.
5.45am black tea or coffee with splenda
8am if starving, half-palm-sized portion of chicken breast, lean pork or whatever leftover meat there is
1pm palm-sized portion of lean meat and a handful of sunflower seeds and almonds
7pm two palm-sized portions of lean meat and one to two handfuls of sunflower seeds and almonds. some salad without dressing or some leafy green veg. also, 3 fish oil caps.
the big gaps in-between meals are of no worry to me because i’m also doing intermittent fasting whenever i can.
What do your carb-ups look like?
during the last carb-up (10.15am-9pm same day) i had:
2 slices bread
half bowl rice
half medium bag no-fat pretzels
palm-sized portion of durian
2 peaches
1 slice pineapple
1 banana
1 slice brioche
1 chipolata
some grilled mushrooms
palm-sized portion scrambled eggs
1 strip bacon with fatty bits removed
2 green bean biscuits
1.5 palm-sized portion boiled chicken
0.5 palm-sized potion curry fish
about 1 cup watercress
1 small bowl fried salmon skin
about 10 pieces sushi (seared tuna, tempura, soft shell crab, tobikko)
Also as a female you may have a hard time getting past 18%. try getting a DEXA to see where you are really at. But if you can keep your body from triggering its “oh shit” contingency mechanisms then you should be ok to get to a true 18%.
hmm alright. yeah my body seems to go into panic mode at 20% - i’ve always had big problems at this stage, even when i did measure and calculate food intake, and i’d really appreciate any advice on smashing this plateau.
thanks everyone![/quote]
You are not eating enough. My sister did this same thing and now her metabolism is deadly slow. To lean out well you have to get your metabolism way up past 3000cal/day and then take 200 cal off per weekuntil youn get to 10x BW (roughly). Your metabolism was likely never high unless you have ever put an effort into eating 3000+ cals of clean food per day. Get your metabolism up without gaining fat and then try leaning again.
Also, you are eating next to no fat. I didn’t think i wa eating to little fat until i started eating a lot of cheese. this really helps. Cheese is great because it also offers vitamins etc. You need to fat transition and eat super frequently. starvation will make you look skinny and not lean. Your body will harbor more fat if it feels you are starving.
First learn good habits like eating every 2 hours max eating every 1:45 would be better for you. even if it’s only a prtein shake or a couple eggs. You have to get your metabolism up before you will ever lean out to the point where you want. Also what are your muscle gains like?
If you don’t have a decent base of active muscle first then you will have a hard time leaning out as easily. Muscle seems to “eat” fat very well.
right now lets say your metabolism is at about 1700 cals (and im likely being generous, depending on how long you have been “cutting” for). you eat only about 1650 cals per day. thats only 5 cals of fat/muscle loss. Your metabolism will meet your food intake over time. therefore if you ramp cals up to 300 per day (over time) and then cut 200 per week it won’t ever quite catch up until you’re done cutting and you ramp it back up without regaining. This way you aregetting 200 cals burned plus w/e for training.
How long have you been trying to lose weight?
-chris