Results Stalling (Sample Diet Attached)

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    Results Stalling (Sample Diet Attached)


    I'm about a month into a recomp and my results have been plateauing lately. I haven't been able to shed the last bit of fat or gain much muscle lately. I consume 2000-2300 (2300 on workout days) calories a day and follow 40/40/20 macros. I'm very precise with my diet and would love to hear any input on how I could tweak it, add in different carb sources, ect. I lift 4 days a week; chest, back, legs, and shoulders/arms and stay active on my off days. I'm 19 years old, 5'9" 155lbs. around 8% body fat.

    I'll attach a normal day of eating to the next post. Any input is greatly appreciated.

    Calories C F P Sodium Sugar
    Totals 2,118 201 48 231 2804 74

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    Foods Calories Carbs Fat Protein
    Meal 1
    Ezekiel - Bread - Sprouted 100% Whole Grain, 2 Slice 160 30g 1g 8g
    Kirkland Signature (Costco) - Corrected - Creamy Natural Peanut Butter, 1 Tbsp 93 4g 8g 4g
    Silk - Pure Almond Unsweetened Almondmilk, 1 cup 30 1g 3g 1g 0mg 160mg
    Dlr - Broccoli Raw 85 g, 170 g 50 8g 0g 6g
    Foster Farms - 99% Fat Free Boneless & Skinless Chicken Breast Fillets, 6 oz (112) 165 0g 2g 35g

    Meal 2
    Eat Smart - Broccoli Florets, 170 g (3oz) 50 8g 0g 6g
    Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 200 g 180 41g 0g 4g
    Foster Farms - 99% Fat Free Boneless & Skinless Chicken Breast Fillets, 6 oz (112) 165 0g 2g 35g

    Meal 3
    Asparagus - Raw, 2 cup 54 10g 0g 6g
    Kirkland Real Eggs - Egg Whites, 1 3/4 cup 210 7g 0g 42g
    Egg - 1 Large Cooked With Pam, 1 eggs 72 0g 5g 6g

    Meal 4
    ***e - Total 0% Greek Yogurt, 12 oz 200 14g 0g 36g 0
    Blue Diamond Almond Breeze - Almond Milk - Unsweetened , 0.75 cup 30 1g 3g 1g
    Quaker Oats - Quick One Minute Oatmeal, 0.5 cup dry 150 27g 3g 6g
    Trader Joe's - Blueberries- Wild, Organic-Frozen, 1 Cup 80 18g 0g 0g
    Kirkland Signature - Almonds, Dry Roasted and Salted, 28 g (1/4 cup) 170 5g 15g 6g

    Meal 5 (Post-Workout)
    Blue Diamond Almond Breeze - Almond Milk - Unsweetened , 0.75 cup 30 1g 3g 1g
    Cytosport - 100% Whey Protein Powder - Vanilla, 1 Scoops (36g) 140 3g 3g 27g

    TOTAL: 2,118 201g 48g 231g 406mg 2,804mg 74g 46g
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    How is your training? Cant have one without the other IMO.
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    Quote Originally Posted by veaderko View Post
    How is your training? Cant have one without the other IMO.
    I included a little about my training above. I lift 4 days a week chest, back, legs, and then an arm/shoulder day. Sessions last 45mins to an hour. Usually I start with a heavy 5x5 compound lift (squat, bench, deadlift) then transition to higher reps with more isolated movements. I stay active on my off days and always have 3 solid days of high intensity cardio.
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    Might I suggest something just to add to training to see what could possibly help you? With your 5x5 movements, lighten the weight a little and be explosive with it. Obviously in complete control, but just be explosive. I have found in my own training that by being explosive for a month or so that when I go back to training heavier, I am actually stronger and my body composition has changed. It works for me anyways, so thought I would suggest it to you.
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    Quote Originally Posted by veaderko View Post
    Might I suggest something just to add to training to see what could possibly help you? With your 5x5 movements, lighten the weight a little and be explosive with it. Obviously in complete control, but just be explosive. I have found in my own training that by being explosive for a month or so that when I go back to training heavier, I am actually stronger and my body composition has changed. It works for me anyways, so thought I would suggest it to you.
    I will definitely incorporate that into my routine starting next week. I'm always willing to try new workouts. Thanks for the advice man.
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    Hey not a problem. Let me know how it works for you.
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    Quote Originally Posted by veaderko View Post
    Hey not a problem. Let me know how it works for you.
    I will for sure man. I could see the explosive movements being really beneficial while doing squats.
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    im currently on a cutting/recomp diet and it did plateau after about a month. for 2 weeks i didnt loose a single pound but stuck with the diet and then i started loosing again and haven't hit another plateau so far. Im also doing high rep(20) medium weight with 30-40sec rests and once a month id have a heavy day for each muscle group. I still have my strenght as when i started and ive been doing lower weight )
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    Cardio? If not it if you do, look into HIIT.
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