Need some guidance, to lose that last 10 pounds.

Colibri

Hey guys/gals, how are we?

Basically, I've been trying to lean out for a while now and since September, I've been on a Paleo diet template (allowing for cheats every now and again). I've lost 30lbs+ so far, going from 196lbs to around 160lbs and down to 16-17% bodyfat.

Problem is, I've been stuck at 160lbs for quite a while now, since Christmas. No matter what, it hasn't budged much. I'm usually under 1600 calories with a macronutrient ratio usually of 50-60% fats, 30% protein and 10% carbs (for the most part under 75g) which has worked until December. I've tried cheats, fasting, etc. and it isn't happening for me anymore, I can't seem to lose even another pound. What I do realise is that I can put on a few pounds over a cheat meal and lose it again in 2 days, back to 160lbs but there seems to be a plateau I'm at.

My goal really is to lean out, drop to about 10-12% BF and afterwards, start putting on some mass (let's not worry about hypertrophy for now though)

I'm doing bodyweight exercises 3 times a week, kung fu once a week, and soon to be sprinting 1-2 times a week.

Low/moderate fat, moderate carbs, and 150g~ of protein each day has been recommended to me, to preserve my muscle mass and lose the rest of the weight. I don't know about the lowish fat macro though, since fat is important but I probably do need carbs more to recover and refuel my glycogen stores.


All in all, I am hearing different things from different people and would love some of your inputs guys/gals. Cheers!:)

Colibri

Bump

Karlitto

Hi there bud,

Well, firstly, well done!

Here, take a look at my previous post,

http://www.boards.ie/vbulletin/showthread.php?t=2056577449

If you only want to loose 10 pounds, thats about 4.5 Kg, if you do Phase 1 of atkins for a week, you will probably loose about Kg, so about 14 pounds, try it for 4 days, then SLOWLY come back to carbs

SteelyDanJalapeno

Have you read his opening post at all? he's already said he's under 10% carbs, I cant see him trying to get into the "induction" phase if he's already been in and around there for the last few months.

OP, I'm in a similar position, was about 260 lbs 18 months ago and i'm now down to just under 200lbs but its proving to be a strong plateau for me too, with about 3 - 4 months now.

Have you re adjusted your calorie intake since you were heavier? you would be surprised how much less calories your body now needs?

The last 10lbs or so are always gonna be the hardest too shift, it looks like, for me anyway that it will take an even stricter diet and more intense cardio, I lift every 2nd day but this is just making me more hungry, and at this stage I really dont know if its counter acting the weightloss.

**Portia**

It sounds like you have metabolically adapted which means your body is making up the deficit you are creating in ways other other than burning fat.
If this is the case you need to break for at least ten days and eat at maintenance to reset your system and let your body know that it is ok to burn fat again. After this you should be able to start losing again.

El_Dangeroso

Get really serious with weight lifting, do squats, pullups, deadlifts. You might not lose weight but your body fat will come down and you'll look better naked, which I'm presuming is the whole point?;)

Failing that, go high-carb, calorie controlled for a week or two (you can do this while staying paleo). I have no scientific rationale for this but it definitely works in keeping the body 'confused' and so somehow helps the last bit of weight drop off.