What am I doing wrong?

[Jordan F]

I feel like I am doing things right but not seeing the results.

1. Calories between 10-12x bodyweight.
2. Heavy, compound training 3x/week
3. 2-3 interval sessions + some walking on off days.
4. Fat loss is stalled.

[kelster]

I feel like I am doing things right but not seeing the results.

1. Calories between 10-12x bodyweight.
2. Heavy, compound training 3x/week
3. 2-3 interval sessions + some walking on off days.
4. Fat loss is stalled.

how long have you been dieting/training without a break?

sounds like u may need to eat at maint for a bit and then give it another go...

[Audrey]

how long have you been dieting/training without a break?

sounds like u may need to eat at maint for a bit and then give it another go...

:yeahthat:

It may very well be that you need a dieting break and may need to go to maintenance for 2-3 weeks.

How do you measure your fat loss/progess? Tape measurements, calipers, scale (which is not necessarily an accurate measure of your progress)? Are your clothes fitting any different? What about the mirror?

Are you incorporating any refeeds in your diet?

[Patyal]

You can also try to change your training program. Instead of doing heavy compound 3xweek, try 2 days of high reps, moderate weight 2-3 sets, alternated with one day of heavy compounds. Or change to a pull/push program, or do a couple of 2-3 weeks with 4 weight training days and reduce HIIT cardio to 2 days.

Even without changing your diet, a tweak in your training shall get you out of the plateu.

Also, make sure you are getting enough sleep and drinking enough water.

[SpinQueen]

I TOTALLY understand!!! I feel like I've been doing all the right things and the body fat isn't budging! SO FRUSTRATING!!!

[Carolyn]

:yeahthat:

It may very well be that you need a dieting break and may need to go to maintenance for 2-3 weeks.

How do you measure your fat loss/progess? Tape measurements, calipers, scale (which is not necessarily an accurate measure of your progress)? Are your clothes fitting any different? What about the mirror?

Are you incorporating any refeeds in your diet?

Can someone explain this to me?

[Sarawithanh]

Can someone explain this to me? look for the sticky on "leptin"

you can only diet at deficit cals for so long before your body insists on hanging onto everything you're putting in.

eating at maintenance cals (at least 100g carb daily) for 1-2 weeks "resets" the leptin and other horomones in your body

[Audrey]

Can someone explain this to me?

Are you asking about the refeeds or the accuracy in measuring your progress?

Regarding refeeds, please refer to the leptin thread below:
http://www.leanbodiesfitness.com/showthread.php?t=1240

Regarding the accuracy of different tracking methods for measuring your progress, the scale is just a 'tool' but may not necessarily give the full picture. It is not uncommon for people (most often newbies or people new to heavy weight training, but it can also happen if you are in that 'sweet spot' where you make muscle gains yet lose fat) to see your clothes fitting better, inches being lost, yet the scale not bulging. People - especially women - get frustrated, yet you ARE making progress.

[smuggie]

Are you asking about the refeeds or the accuracy in measuring your progress?

Regarding refeeds, please refer to the leptin thread below:
http://www.leanbodiesfitness.com/showthread.php?t=1240

Regarding the accuracy of different tracking methods for measuring your progress, the scale is just a 'tool' but may not necessarily give the full picture. It is not uncommon for people (most often newbies or people new to heavy weight training, but it can also happen if you are in that 'sweet spot' where you make muscle gains yet lose fat) to see your clothes fitting better, inches being lost, yet the scale not bulging. People - especially women - get frustrated, yet you ARE making progress.
Audrey, I think that should be "budging." :wink:

[Patricia]

The OP hasn't even logged on for 1 sec after posting the question...:unsure:

[smuggie]

The OP hasn't even logged on for 1 sec after posting the question...:unsure:
LOL So he hasn't. I guess he's not all that interested in getting an answer. :lol:

[Patyal]

LOL So he hasn't. I guess he's not all that interested in getting an answer. :lol:
:yeahthat: or he/she is lurking as a guest? :ninja:

[smuggie]

No, check her/his profile. She/he hasn't logged in since the day she/he posted the question.

[Patyal]

No, check her/his profile. She/he hasn't logged in since the day she/he posted the question.
According to her profile is a she :o

Maybe she is ADD and can't remember where she posted her question??? :shrug:

:hamster:

[smuggie]

According to her profile is a she :o
Hehe. I didn't scroll down far enough to see that. :lol3:

[Audrey]

Audrey, I think that should be "budging." :wink:

LOL! :lol3: Thanks Mo :wink:

[SpinQueen]

Hi! I've been with Erik for a couple of months now and watching the postings too. I've learned a lot! I am having the same issues as the person who originally posted the question (even though she disappeared).
The next step is to follow what was suggested- eat at maintenance for a couple of weeks. To be honest, I've been so careful about what I eat for so many years I don't even know what that will look like.
I know in theory this works for some people. Has anyone had success "re-setting" the body? I'm nervous about further weight gain- however at this point (I'm SO frustrated), I might as well try, right?

[Blondell]

Hi! I've been with Erik for a couple of months now and watching the postings too. I've learned a lot! I am having the same issues as the person who originally posted the question (even though she disappeared).
The next step is to follow what was suggested- eat at maintenance for a couple of weeks. To be honest, I've been so careful about what I eat for so many years I don't even know what that will look like.
I know in theory this works for some people. Has anyone had success "re-setting" the body? I'm nervous about further weight gain- however at this point (I'm SO frustrated), I might as well try, right?
:overhere: I HAVE! I HAVE!! :lol:

I did exactly as Erik suggested about 2 yrs back and am so grateful that I did! I can eat more than I can ever recall being able to eat and still drop bf now. I chronically under ate.....for years--even w/ bouts of anorexia in there. It works.

[Patyal]

Hi! I've been with Erik for a couple of months now and watching the postings too. I've learned a lot! I am having the same issues as the person who originally posted the question (even though she disappeared).
The next step is to follow what was suggested- eat at maintenance for a couple of weeks. To be honest, I've been so careful about what I eat for so many years I don't even know what that will look like.
I know in theory this works for some people. Has anyone had success "re-setting" the body? I'm nervous about further weight gain- however at this point (I'm SO frustrated), I might as well try, right?
I'm sure Erik will be able to help you and tweak your program. Now, are you nervous about muscle-gain or fat-gain? :shrug: Remember they both weight the same.

[SpinQueen]

THANK YOU!!!!! Erik is the expert. It's just hard to get my head around eating MORE after all these years of constant fretting. I read the research-it all makes perfect sense-but there was just a little voice in the back of my head wondering if it would only cause me to gain more bf than I have right now (which is a bit too much in my opinion).
Thanks for your input. I'm totally up for it. It could be the answer I've been searching for to finally end my battle.

Definitely want to loose body fat. More muscle would always be nice.

[Audrey]

If you are truly eating at maintenance, you shouldn't be gaining weight. Maintenance means just that: you maintain your current weight. You may initially gain a few lbs. of water if your carbs were low and you move to a more moderate carb intake (100g/day or so), but it is only temporary and is just water.

Think of it as a long-term strategy to get your body to respond better once you get back to dieting :wink: