Hey all, 29m here. SW 114kg. CW 108. GW ~85-90kg (one day) I’m 183cm tall, currently OMAD. I’m doing ivysaur 448 beginner strength training program 3 days a week and walking 5km every day in between and weekends. Tracking calories with MFP. I have fasted and keto’d before with success. But this time around i have only begun at the start of 2023. No keto this time.
With that out the way, i have lost about a kilo per week up until about 3 weeks ago. Im eating 1900cal a day, according to a calculator that is a very large deficit for me. I have also plugged in the numbers at a goal weight and 2000cal is the daily maintenance for my goal weight. So i think my calories are buttoned up reasonably well.
Feeling great. Full of energy and recovering from workouts well. But for the last 3 weeks i have hovered at 108kg, i will dip to the high 107s but always return. Im okay with a brief plateau, I’ve done this before and it always works out, but this time i just cant shake it. Im after some ideas as to what i should do to mount this pesky bump in the road. Should i consider a longer fast? Should i eat some lunch or GOD FORBID breakfast to get some sort of metabolism happening? I feel like im just poking away at an immoveable object right now.
At the moment the strength training is purely to switch up the exercise and attempt to prevent muscle loss during the fast, my protein is also being watched carefully too. Once I’m a bit lighter, i plan to up the energy and protein and strength train for actual gains.
When i did keto it was a kilo per week religiously for 18kgs until i was about 90kg, zero exercise, zero calorie tracking. My lightest ive ever been is 85kg, where im able to do one handed chinups and all sorts of cool stuff. Im proud of myself and still fairly positive but it seems my knowledge has run out, 108 is still far too heavy.
Any weigh ins (pun intended) you may have will be greatly appreciated 😄
Exercise seems to make the ‘equation’ for weight loss a lot more complex. As in lots of ways to go wrong, and have the exercise lead to weight gain rather than loss. Particularly the foods you eat seem to play a big role, as if exercise can amplify any negative effects of those (esp. certain processed) foods.
I always did periods of no/light exercise for weight loss, followed by period of exercise for weight and strength gain, as nothing else seemed to work. If you eventually come to similar conclusion, I strongly believe the path of least resistance is; weight loss first, followed by muscle/strength gain period.