I have been cutting for the past 45 days. I started at 28% BF and 185. I'm now 21% BF and 168. I need help because I haven't dropped BF in about a week and a half. I am less concerned about the scale and more on my BF. I am 5'8 and 35. Here is what I did on Thursday, which is a typical day.
Breakfast:
GNC Pro Performance Amp--280calories, 1 fat, 250 sodium, 7 carbs, 1 fiber,
60 protein, 2 sugars
Lunch: 2 chicken breasts, 1 grapefruit, 1 romaine salad with 2% fat chz and
fat free italian
Dinner: Egg Beaters with fat free chz, slice tomato, 1/4 green pepper,
1/4 onion
Snack: 1 baby bell chz--64 calories, 4.8 fat, 136 sodium, 0 carbs, 0 fiber,
4 protein, 0 sugar
Totals: 895 calories, 13 fat, 2000 sodium, 39 carbs, 5 fiber, 148 protein, 9
sugar
This week I did add fruit back into the mix for the first time. This caused my carbs to go from around 20g to 40g. I also started with a cycle of clen (which greatly increased my appetite). I know clen is for 2 weeks, but I am too hungry on it. Today, I switched to ECA--I hope it helps.
Fitness:
Cardio--P90X Kempo--burned 700 calories
Weights--burned about 400 calories.
I am shocked that I didn't lose anything with this program for the past 10 days. The only thing different is the clen, oh and burning 1000 calories per workout is new (a week ago I was only doing 600 per). Any suggestions? I am being told I should cut back to 700 calories of food, only 1 gallon of water, under 100g's of protein, 20g's of carbs, and work out less (that one made me laugh). Thoughts?
For a start, you've done well losing what you have so far, and kudos for focusing on body composition and not scale weight!
As far as plateauing, if you only started training 45 days ago, then you would have made rapid progress being a newbie. If not a beginner when you started 45 days ago, then you could have still made rapid progress with following a new training programme, but more importantly, by dieting - which most people end up doing, dieting.
If you plateau, then you need to look at changing things up - the most important being your NUTRITION, since looking at what you have listed, this is WHY you are no longer making progress!
Look at nutrition - you have been dieting ridiculously low calorie (895 calories is VERY low re calories for fat loss - see my notes on calories further below - and I would never go so low and I am only 5'1.7" at 115 pounds!) and it's most likely that your body has stalled, thinking that you are "starving" it (which you essentially a re); low carbohydrates is not great over a long period of time, and your body may need more (despite what people will tell you, one can very effectively and successfully lose bodyfat whilst eating carbohydrates); look at calorie and carbohydrate cycling (the best nutritional method re fat loss, IMO); etc.
Look at training - your training programme should be changed (no matter how slightly) every 4-8 weeks (period before change depends on the individual), and you might want to consider changing your resistance training and cardio, etc. Supplements if you are a beginner (if applicable) are not what you should be focusing on.
Also, don't focus on how many calories you burn during your training - it is kind of irrelevant, and as long as you know what your MAINTENANCE calories are, then you can adjust and manipulate your nutrition from that.
Whoever told you to cut back to 700 calories a day is an idiot - you're NOT eating ENOUGH as it is and you'll only end up losing precious muscle mass doing that, not to mention likely to go into starvation mode and then you won't be making any progress. I would never recommend going so low, even for a FEMALE, and for a male, no less than ~1,500 calories at a MINIMUM (and even then, not likely to ever be so low). Find out what your CURRENT MAINTENANCE calories are (there are many equations and calculations you can use for this - the best should take into account age, sex, height, body mass, and activity level;
you can find one such Energy Expenditure Calculation here - but remember that they are only estimations and guidelines, so I recommend adjusting your nutrition and/or training weekly based on your results that week) and then have slightly less than that - or, as I said, CYCLE your calories by having 2-3 days lower than Maintenance and then 1-2 days either at or above Maintenance.
One galleon of water a day is fine - you should be having this at a minimum anyways, IMO.
As for the carbohydrate recommendation, I don't agree with low carbohydrate (or low calorie) diets, and anything less than 50-100 grams of carbohydrates daily is completely UNnecessary, IMO - even 50 grams is low, and I would not recommend maintaining that for too long.
Training less I can agree with, since more training is NOT always better. You might not be giving your body enough recovery time, and if you haven't been consuming enough calories, then cutting back training time will help.
Re supplements, as I said earlier, if you're new to training (those 45 days ago), then you should stick to the basics and change your nutrition and/or training - nutrition is the usually the key though, so make sure you are actually doing it right and not doing yourself more harm than good. If you're not a beginner, I'd be surprised if you weren't making progress with either Clen or ECA - if you're not making progress, then your NUTRITION and/or training needs serious looking at!
I recommend reviewing
The 3 Keys to Fat Loss for more comprehensive advice and information on nutrition, supplementation (only the basics required), and training for effective and successful fat loss, and apply those principles to yourself if you have and are not already.
~Rosie~