This is just a quick encouragment to those who feel stuck on a plateau or weight level, or if you are questioning...does this really work?? For 3 months now I have basically weighed the same weight. Up and down fluctuating between 177 and 181lbs from January 1st to now. I have a Body Fat scale and it basically didn't change either staying about the same. I was discouraged as I was working hard and not seeing any changes. Oh, I am 37, male, married father of 4.
I took a Bod Pod test on Jan.11th with the following results:
Jan.11th results: BF% = 16.2% Weight = 179.3lbs Fat Weight = 29lbs Lean Weight = 150.3
In the last 3 months I have been 95% Paleo. My little cheats are gluten free frozen yogurt a few times a week, dried fruit as a snack, apples and sometimes too much almond butter. The frustrating thing has been being very disciplined yet not seeing the scale move or BF% move. I have tried IF, and cut back on cardio and started lifting more and doing body weight exercises. Finally went back today for a quarterly Bod Pod test
April 19th results: BF% = 13.6% Weight = 177.2lbs Fat Weight = 24.2 Lean Weight = 153.1
Bottom line, added 3lbs of muscle, dropped 5lbs of fat.
A few thoughts: - store bought BF% scales suck! Measure weekly or monthly, not daily...day to day fluctuations are too stressful.
- stick to the program, the little things matter - lift more weights, heck I put on 3lbs of muscle in 3 months. May not sound huge but when you get down to teens in BF% this is big!
-measure yourself on a regular basis, otherwise how will you know you are improving.
Question: - What should be my next goal? I find I need this to keep going.
First off: Congratulations!!! To answer your question about next goal - what type of strength training do you do? Could your next goal be more pushups/pulluoss/higher weight in deadlifts? Instead of concentrating on BF% now you can concentrate on building strength! If you're a crossfitter then maybe beating down The Murph? (Good luck with that!)
Thanks for sharing because I think so many of us plateau and need the encouragement, ie: Me :)
Only you can pick your goals, but if your goal is to gain muscle, then eat more, lift heavier, and cut down on cardio - 2 days a week at most. Separate cardio from lifting by as large a period of time as possible, on different days if feasible. Take off a week every 8 weeks, and have a low intensity week in the middle. Just make sure you eat more fat and protein than you're hungry for!
IMO your next goal would be to truly learn to listen to your body and find what works for you. Example I am VLC, train fasted and do NOT eat PWO. Not exactly what is recommended. However, I like my results. I used to be almost 300lbs. So you are def right....KEEP GOING!
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