I will save the detailed description of my problem for another time, but suffice to say, I've been plateaued at 195 (I'm 43, 5'8", male) for quite sometime now. Some days 194, some days 193.
Following the principals quite diligently, hitting the gym most every day, alternating a total body circuit (via Turbulence Training) with intervals on the stationary bike or a nice hour long cardio, keeping heart rate under 130.
I track everything I eat using CalorieKing, and it seems most days are around 1600 to 2000 calories, probably on the lower end of that range. Generally, 70% fat, 20% protein, 10% carbs.
I've been doing intermittent fasting as well, at least one day a week. Try for two, but depends on schedule.
So, my question: could I actually be eating too few calories? Am I shutting my metabolism down? Starting to get a little frustrated.
First thing that jumps out at me is your constant hitting the gym. If you take a look at Body by Science by Dr Doug McGuff, he advocates heavy weights, slow reps, and taking the muscles almost to failure. His big five is done in the space of 12-15 minutes and then take a week off for regeneration of the muscles. It seems counter intuitive but he has the science to back him up as well as real world results. I have been follow the program for 3 months and have seen my strength increase by 40% Body by science is a topic here on paleo hacks. http://paleohacks.com/questions/656/body-by-science-hype-hack-paleo
It would seem that your body thinks you are headed into a period of lean times due to your eating pattern....Generally that means you are indeed not eating enough meat and fat and your body is hanging onto every kcal it can. Couple that with your workouts and you are telling your body to get save all the energy it can because you are headed into very lean times.
Increase your meat and fat add back in some sweet potatos or yams slathered in butter and bring your kcal intake up to 2500 to tell your body you are not headed into lean times. Continue the IF one day a week. Seems counter intuitive to increase kcals to lose weight, but it can happen.
I suspect you will begin to drop the pounds
Keep us posted.
How long has the plateau been? Inexplicable weightloss plateaus happen and it might take a couple of weeks to push through. It's normal to hit a plateau like this after a few months of steady weightloss. I've honestly never figured out what causes it and haven't found much evidence to support the various popular theories like metabolism shutting down. It's definitely frustrating but will often right itself if you just stick it out.
The first thing to do is to take account of the situation to make sure you haven't strayed too far from what was working. It looks like you have a pretty good handle on the situation but the mind can play tricks to get you to up the calories without realizing it. If you've recently started snacking on a lot of nuts or taking long naps during the day, that could be what's making the difference.
I agree with the others than maybe you are hitting the gym too often. If you've been on the daily gym routine for a while, how about taking a week or so off to give your body some time to recover?
What's screaming at me is the cardio. Drop it like it's hot - seriously.
Obviously, this is just one of those IMO things but...
"Following the principals quite diligently, hitting the gym most every day, alternating a total body circuit (via Turbulence Training) with intervals on the stationary bike or a nice hour long cardio, keeping heart rate under 130."
You are telling your genes that you are an evolutionary loser. When would Grok have decided to elevate his heart rate to 150% for an hour every other day? He wouldn't. What paleo person would do that? Someone of low status and under TREMENDOUS stress!
Your strength workouts should be less frequent and much harder (which others have already mentioned, and I guarantee they know more about that than I do). If you have excess energy and want to do something else, use your now free hours to walk for pleasure, preferably somewhere green! Relax, breathe the fresh air and enjoy the sun!
One of the only things I really got from Dr. Stephen Gundry's book was to think about what you're doing as sending signals to your genes - positive or negative.
And, unless your appetite is really messed up and you feel it can't be trusted, I'd stop recording calories. By now, I bet you know what the right portion looks like anyway. If you really need to keep track of what foods you're eating, just keep a journal so that you can debug it after the fact.
Why focus on body weight? How does your body look and feel? Any reason you are on a ketogenic diet? Prediabetic, empirical evidence, listening to Paleo guru's? All the metcon work you are doing in the gym may not be giving you the results you seek. How would you feel about cutting down the metcon to one day per week? Substitute the metcon for a building strength program like Body by Science or Starting Strength. The LSD bike rides seem ok. Opinions vary widely about their effectiveness.
"I will save the detailed description of my problem for another time" This is actually fairly important. As jm stated, the reason for changing your lifestyle to fit Paleo changes what you need to do for the desired effect. I wanted to lose a few pounds and be generally healthier, so just changing my diet and exercising a little bit every day or every few days has achieved my goal. I do a set of push-ups, pull-ups, sit ups or squats every day and every few days I do several exercises. I have lost the weight I was looking to lose and fell much healthier. Also, if you are sticking to everything else strictly, there should be no need for counting calories. If you browse the testimonials and basic rundowns of the principals for most of the major blogs, you will see that they say not to count every calorie. As long as everything is properly balanced, you will lose weight even consuming a large amount of calories. You may also nee to cut back on the cardio. The general consensus seems to be a vigorous 30 - 45 minute workout 2 or 3 times a week is what is best, the "lift heavy things and every once in a while move really fast" principals.
You need CrossFit, and a more sensible training schedule. Cut out the long slow cardio, it's totally counterproductive, breaking down your systems when you need to rev them up. And get more sleep!
I would suggest dropping your carbohydrates lower to the 0-5% range, and replacing them with fat. Some of us are very sensitive to even small amounts. This makes all the difference for me.
85+g fat/day, 110lb girl? 3 Answers