Weigh Loss is Stalled

Warthog13

Member
For the past six weeks I have not been able to lose any weight despite a good amount of running (15 miles per week at the beginning of this time period, now at 25 miles per week the last two weeks) and lifting 3 times per week. Actually, I’ve gained a pound.

I’m 47 years old and weigh 190 (6’-0”). Based on the photos bouncing around the forums, I estimate 20% BF…which is why I’m trying to lose…and it’s almost ALL around my mid-section. I’m actually pleased about everything except that daggone spare tire.

For the past six weeks, I’ve averaged 2,087 cals and (based on MyFitnessPal) my net has been 1,691 when factoring in my exercise. My ratios are 21.9% F / 40.6% C / 37.6% P in that time period. I have made attempts to run Carbs lower but it adversely affects my cardio/running workouts.

My strength workouts have gone very well during that time. I have been consistently progressing on lifts so I can somewhat take away that as a positive.
But when I put some math around my lack of weight loss compared to my macros, it’s pretty eye-opening. Based on my calories and the pound I gained, I calculate my TDEE at 1,582 and my BMR is 1,133 when taking out the exercise. That seems crazy low to me!

My first though is that maybe I have a thyroid problem. I realize that’s pretty drastic and borderline hypochondria but I honestly am concerned something is going on.

Some other factors/concerns:
- I have run ECA about three to four times a year for a few years now. Never more than a month at a time and always at least a month in between cycles. But Is it possible that running ECA has affected my metabolism in a negative manner? That’s probably my biggest concern (and a little more realistic than hypothyroidism). I’ve also run Alphamine and combined Alphamine w/ E and A a couple of times.

- I’ve been taking creatine the past six weeks. Could the creatine be affecting the water % in my weight? Should I stop the creatine for awhile?

Should I make another effort to reduce carbs? Is 40% of cals from carbs really costing me - especially with a lot of cardio? Looking at MyFitnessPall, 20-25% of carbs is fiber. Does that even make a difference?

Maybe I’m making too much of it but it’s very frustrating. I can’t believe even the ECA isn’t effective any longer.

Thanks for reading. I’ve found this site to be a great source of info in the past and look forward to hearing the thoughts of others about this…even if everybody thinks I’m being a nincompoop. I respect that!
 
Are you sure you are accurately measuring and weighing everything? Maybe you are off a little? If not - I would get some blood work done. If you are SURE that is all you are eating, then you may have low thyroid levels. I don't think that is hypochondria at all.

ECA shouldn't cause this issue, IMO non-medical opinion.

Another suggestion starts with the question - how long have you been running and dieting? I have been on a PSMF for about 10 weeks, and the last 3-4 weeks the weight loss has been much slower. It is mentally difficult, so I took a break for 3-4 days last week and ate whatever I wanted. I gained 3 pounds during this time. I started back on the PSMF on Monday and I've dropped 7 pounds, 3 pounds below my lowest point. A lot of this swing is water weight, of course, but this demonstrates that long periods of dieting can cause your body to hold onto what it has. Try taking a break if you haven't in a while...it may help.
 
Thanks for the response Hit4Me. Yes, I am absolutely diligent about logging every morsel of food - every handful of almonds, each piece of jerky, etc. It's being logged. At this point, I have to trust the nutrition info in MFP is accurate.

I've been running pretty consistently for the last three years (knock on wood for very few injuries). I finished up a span of 3 marathons in 12 (plus all the training miles) this past January 11th and I took a 3 week break. I started back with HIIT until about 2 weeks ago and am now doing LISS.

I'll give some thought to "taking a break". My wife's trainer suggested the same thing - that my body is in 'starvation mode' and hanging on to as much food storage as it can. The odd thing is that my weight *isn't* fluctuating - it's been during this (now) seven weeks, it has not strayed beyond the 189-191 range.

Again, thanks for the response. I'll give it to 8 weeks maybe then take that break....I could really go for a Cane's 3-piece combo! (A local chain here)
 
Honestly, that sounds a lot like what I was going through. Weight was just staying steady, and very slow. You need to take 1 step back to take two steps forward. Don't waste the next 8 weeks banging your head against the wall with something you ALREADY know isn't working. Go off the diet, pig out in a controlled, limited fashion (if that makes sense), and have some fun. I'd lay off the running for a week too.

Just take 1 week off and then get back at it. If I'm wrong, you lost 1 week. If you go nuts, maybe you that 1 week sets you back 2 weeks. You're already willing to spend 8 weeks doing what doesn't work - so there is no risk.

The funny thing about "starvation mode" - I'm not sure there is much scientific evidence behind it, but for whatever reason - life experience suggests there is something to it. Trainers, nutritionists, dieters - many believe it exists based on personal experience. It may be somewhat psychological - but psychology is a big part of getting to where you want to be, so it shouldn't be discounted. For instance, I got down to 213.5, went offf the diet, got up to 217 on Sunday and I was 210 this morning. That is really a 3.5 pound loss over a week's time - but it seems like a 7 pound loss, and it seems like a huge loss when my progress had seemed to slow down. 3-4 days off did it, and that was that. I also feel good to have the control to go off a diet, and go back on at will.

By my quick calculations, running 25 miles/week is about 3,600 calories. add in the fact that you have a BMR probably around 2,100-2,300/day and you're only eating 2,100 calories - you may have an additional 1,400 calorie deficit each week (200 cals/day). 3 weight training sessions probably burns another 1,000-1500 cals/week. The total, conservatively, is around 6,000 calories in deficit, without even doing any additional activity. By my calculations, your metabolism is reflecting somewhere between 1,300-1,500/day - even lower than you're calculating.

I believe Lyle Macdonald suggests that starvation mode MAY create UP TO a 30% reduction in your metabolic rate - and if you are at 2,200 calories normally, a 30% reduction would put you at 1,540 calories/day.

The exercise and the diet compound on each other. If you were just dieting, the result wouldn't probably be so dramatic. If you were just exercising, you would be burning. Doing both....your body has to find a way to get the job done.
 
Again, thanks for your thoughts/suggestions.

I'll take your advice. I've raised the MyFitnessPal target to 2,220 which, according to MFP, is my "maintain" level. I've avoided fried foods since the start of the diet but I'll continue that - so Cane's will have to wait....at least until May!

If I gain weight at the 2,220 level I think it's time to see the doc...or I'll just run a Clen cycle! LOL
 
how has it been going since you raised kcals?
 
I did a single refeed day last Saturday and it has made a world of difference!!! I feel better and back on track losing weight! !!! I've been calorie deficient for a while and it gave me a mental and physical boost I needed!!!
 
Thanks for asking. I'm not at my computer so I'll have to give the details (cals/macros) later. I upped the cals probably just a tad but I've also upped the workout - weather is finally breaking here in Central Ohio and I've had cabin fever! Literally just finished a 7 mile run - haven't even stretched yet. I actually ran in shorts today! Woo hoo. And I didn't really wreck the diet - no fried, no fast food, no packaged stuff. Just more protein, brown rice, etc.

However - the weight this morning was...190. Has not budged since my previous post. And I mean every single morning this week was 190 on the button. Not 189. Not 191. I'm Even Steven (to quote 'Seinfeld').

Had a terrific run today though (after a horrible lifting day yesterday). Not really hungry at all right now. I'll have some fruit here in a minute after stretching then a protein shake - maybe tomorrow morning the scale will show me some love.
 
You are kind of missing the point a little man. I'm not trying to be a jerk - stop running and exercising so much. Stop being full throttle on everything. Seriously, break away for a week or two. You will gain 5-10 pounds and then you will lose 20 in no time. East lots of stuff you wouldn't normally eat, bagels, bread, pasta, rice - carb up.

The deficit from the diet is one thing. You are burning a TON of calories through exercise too though, and your body can't keep up. The exercise is actually making it harder for your diet to work. If you're going to exercise that much, then eat the calories necessary to support it. Don't try to do both without taking a break. You won't get anywhere any faster, as you're seeing.

I don't have any scientific studies to back any of this up, but I've seen it in myself, in others and read about it in countless places - especially Lyle McDonald's work. Breaks and refeeds can be tremendous tools.
 
Not a jerk at all, H4M. I do appreciate the thoughts/help.

At this point, it's difficult to "force" myself to eat when I'm not hungry - that was my problem a few years ago. I'd eat just out of boredom or for pure social reasons or to avoid putting away leftovers!

Since 3/27, I set a daily target of 2,200 and (so far) have averaged 2,414. Backing out exercise (again, according to MFP) my daily net for that time has been 1,949 (21%/41%/38% F/C/P). I know that's not to the level you suggested but it is an increase from the previous six weeks. I'll get that up to where my net is 2,200.

Remember, my previous levels were around 2,000 with 1,700 net - so that is a 20% (and 15% for the net) increase in the past week - hows about a little credit for that! Haha
 
You are correct - a 20% increase is good and you could do better over the next couple of weeks, so you do deserve credit. You also take criticism well, which deserves even more credit. It seems like you are hesitant to just let go of the strict dieting - so I was being more forceful.

The exercise, at the level you are at, is part of what is making the weight loss so slow. You could have a 1,000 calorie/day deficit from diet and see minimal effects. Or you could have a 1,000 calorie/day deficit from exercise and see minimal metabolic effects. Combine the two though, and you will see maximal metabolic effects. It sounds like you enjoy running, so this is part of the issue.

My mentality is different than most people - exercise is BAD for you, not good for you. It is a stress, and it drains your body, and it can kill you. The response to that stress, however, is what is healthy. You should do enough exercise to get the response you are looking for, but doing way more than that can become negative. Or in other words, too much of a good thing.....
 
If you are having trouble letting go, then try to just re-scale things. Increase kcals and macro intakes and scale back exercise. That way you still feel like your in the game. This might help overcome the mental hurdle it sounds like you are facing
 
Update:

From 3/27 to 4/5, averaged 2,430 daily and 1,925 net (according to MyFitnessPal values) with a 25/40/35 (F/C/P) split. A 16.4% increase overall and a 13.8% increase net from the previous six weeks.

This weekend was good/horrible (good from a "pig out"/taste standpoint and horrible from a quality of diet standpoint) due to social obligations including a big,fat cheeseburger with garlic fries (delicious!) and pizza.
The result? Lost 2 pounds.

Lesson learned: only cheeseburgers and pizza during my cut from now on!

No, no, no....but thank you Hit4Me and JudoJosh for the insight to needing breaks and refeeds during diets!
 
Outstanding! This is one of those times where I think the science is lacking, but the anecdotal data provides a useful framework (which is science, but not a formal study). I'm glad it helped. Keep it up, don't think that just because you lost 2 pounds you are out of the woods. Stick to this for about 2 weeks. You may even wind up gaining 5 pounds or so - but when you get back to the diet, you will lose at a more consistent rate than you are now.

Honestly, I know this seems counter-intuitive, and I'm not against you running, but you're getting a lot of exercise and it is impacting your body's reaction. You may want to read some of Lyle Mcdonald's work - he talks a lot about this kind of thing.
 
Warthog13 said:
For the past six weeks I have not been able to lose any weight despite a good amount of running (15 miles per week at the beginning of this time period, now at 25 miles per week the last two weeks) and lifting 3 times per week. Actually, I’ve gained a pound.

I’m 47 years old and weigh 190 (6’-0”). Based on the photos bouncing around the forums, I estimate 20% BF…which is why I’m trying to lose…and it’s almost ALL around my mid-section. I’m actually pleased about everything except that daggone spare tire.

For the past six weeks, I’ve averaged 2,087 cals and (based on MyFitnessPal) my net has been 1,691 when factoring in my exercise. My ratios are 21.9% F / 40.6% C / 37.6% P in that time period. I have made attempts to run Carbs lower but it adversely affects my cardio/running workouts.

My strength workouts have gone very well during that time. I have been consistently progressing on lifts so I can somewhat take away that as a positive.
But when I put some math around my lack of weight loss compared to my macros, it’s pretty eye-opening. Based on my calories and the pound I gained, I calculate my TDEE at 1,582 and my BMR is 1,133 when taking out the exercise. That seems crazy low to me!

My first though is that maybe I have a thyroid problem. I realize that’s pretty drastic and borderline hypochondria but I honestly am concerned something is going on.

Some other factors/concerns:
- I have run ECA about three to four times a year for a few years now. Never more than a month at a time and always at least a month in between cycles. But Is it possible that running ECA has affected my metabolism in a negative manner? That’s probably my biggest concern (and a little more realistic than hypothyroidism). I’ve also run Alphamine and combined Alphamine w/ E and A a couple of times.

- I’ve been taking creatine the past six weeks. Could the creatine be affecting the water % in my weight? Should I stop the creatine for awhile?

Should I make another effort to reduce carbs? Is 40% of cals from carbs really costing me - especially with a lot of cardio? Looking at MyFitnessPall, 20-25% of carbs is fiber. Does that even make a difference?

Maybe I’m making too much of it but it’s very frustrating. I can’t believe even the ECA isn’t effective any longer.

Thanks for reading. I’ve found this site to be a great source of info in the past and look forward to hearing the thoughts of others about this…even if everybody thinks I’m being a nincompoop. I respect that!
Click to expand...

Unless you enjoy running, I'd just go High fat low carbs. If you can't do without running, try the anabolic diet, 12 day hf lc (<30) then weekends all carbs, weekdays all fat and protein, Google it. this would allow you to be more energized during the weekend for running, and also keep some for the week.
 
Thanks, Zach.

Yes, I really enjoy running.

I'll Google and look more into the anabolic diet you referenced. I appreciate the suggestion.
 
zach195 said:
Unless you enjoy running, I'd just go High fat low carbs. If you can't do without running, try the anabolic diet,
12 day hf lc (<30) then weekends all carbs, weekdays all fat and protein, Google it. this would allow you to be more energized during the
weekend for running, and also keep some for the week.
Click to expand...

Try this ^^^ When i dropped my carbs lower and upped the fat I was able to eat 200 additional calories per day
and went from notlosing any weight to losing 30lbs in 16 weeks. This was after already having lost 35lbs and stalling
for 8 weeks.
 
vujade said:
Try this ^^^ When i dropped my carbs lower and upped the fat I was able to eat 200 additional calories per day
and went from notlosing any weight to losing 30lbs in 16 weeks. This was after already having lost 35lbs and stalling
for 8 weeks.
Click to expand...

Thanks, vujade. To what level did you drop carbs? And to what level did you raise fat? (By level I mean percent of daily calories from carbs/fat) For how long did you keep the elevated fat levels? Until you started losing weight after your stall or until you reached your goal weight?

And what kind of fats? I'm assuming you tried to keep them geared towards mono and unsaturated?
Thanks!

Just as a general update - I'm down another 2 lbs this week.
 
Warthog13 said:
Thanks, vujade. To what level did you drop carbs? And to what level did you raise fat?
(By level I mean percent of daily calories from carbs/fat)

For how long did you keep the elevated fat levels?

Until you started losing weight after your stall or until you reached your goal weight?

And what kind of fats? I'm assuming you tried to keep them geared towards mono and unsaturated?
Thanks!

Just as a general update - I'm down another 2 lbs this week.
Click to expand...

I've been eating high fat diet for over 3 years now. My fats came from fish, eggs, olive oil, almonds, natural peanut butter,

My cholesterol & triglycerides are both within the normal range and my blood pressure is 115 / 75

I dropped carbs about 100 grams per day. About 20% of daily calorie expenditure.

My macros were 45% protein, 35% fat & 20% carbs. I've gone as low as 10% carbs, but its tough to maintain for long periods.

Im still not at my goal weight. I still have at least 10-14lbs to go and I have been working on it for quite some time.

I even took some time off and did a recomp allowing myself to gain 10lbs to try to reset myself and start losing again.
 
You must log in or register to reply here.
Back
Top