Bros.. I've stalled.
After losing 23kg my progress is now almost non-existent despite extreme levels of discipline.
Worst of all is I'll go out with friends once and just have one normal food item that isn't plain chicken breast and I will immediately gain weight that then takes 5 days to lose.
Is this my life from now on? Strict diet just to maintain a chubby physique?
I'm 178cm and 79kg now
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time to cut more, dumbass. also don't eat fat.
The only thing you stalled is your diet. Don't lie. You're not being consistent.
I swear, if anything I'm more strict since I started stalling in the low 80's kg
But below 80 it's basically come to a dead stop
try lifting
Here look how it's flatlining in late March and April
9 days of April completely flat, never happened before
post diet
breakfast: tortilla with dijon mustard, cheese and smoked turkey
lunch: protein and salad
dinner: alternate between same tortilla as breakfast and greek yoghurt with a kiwi fruit (helps me shit)
protein is salmon and chicken 4 days a week. saturday is steak. other 2 days are free, usually chicken
salad is greens with cherry tomatoes most of the time
cut the salmon. what kind of cheese, cut of chicken, steak? how are you cooking your meat?
chicken breasts
strip steak
grilled
I just get normal gouda for my tortillas
hmm okay. no added fats like cooking oils? a little is fine. just ride it out, maybe try replacing a few meals a week with protein isolate shake. carnitine will help you utilize fat. add more cardio.
Why cut the salmon? It's hardly more calories than a chicken breast right?
too much fat.
extra virgin olivol
are you measuring how much? 1tbs is like 120 cal. just reduce the fat from your diet and replace it with protein and a high fibre carb like beans.
>are you measuring how much?
I just drizzle a little bit, there's basically none left on the plate when I'm done, it just goes on the greens
Skip more meals.
>salad
What kind of dressing.
Just a bit of extra virgin olivol and vinegar
what job do you do?
If you have a sedentary office or work from home, cut out the carbs (tortilla) in the morning.
do a hard boiled egg, cheese and turkey.
Whats your TDEE, or more like, what do you think your TDEE is? Have you remeasured now that your a lower weight?
I've no idea how to calculate that but Google Fit (where I put in my weight data) says I am at less than 2,000 calories a day
It says like 1,750 on weekdays and almost 2,000 in the weekends where I might be more active
Check fat loss general in the catalog. Read the OP, it will tell you how to properly measure. You'll need a fabric measuring tape, that's all.
>79kg
174 burger pounds.
how tall are you?
It's only natural to hit the wall after losing weight. That's how everyone is. They hit the wall feel demoralize and think oh well and give up.
But don't give up. Imagine what it was like when you were 23kg heavier and how sad and miserable you were.
Just keep pushing and eventually you pass through the wall again.
>how tall are you?
178cm
is that 5'10 or 5'11?
>178cm
5 feet 9 inches.
What's your goal weight? Or are you just trying to cut where you get abs?
no idea, never been this thin before in my life
for starters how about being completely flat when resting, no belly whatsoever
maybe like 72kg?
no idea, never been this thin before in my life
Isn't that a great thing? Don't feel demoralize and scrutinize yourself too much. You're trying too hard. Be proud of your progress. Take a day off once a week, and just reflect on your goal and let yourself unwind so you can feel refresh oppose to burning out or being mad at yourself since you're not dropping as much as weight as before. It's get harder to lose weight as you continue to drop the pounds
You need maintenance/bulk unironically. I dont know why the laws of physics stop working but they just do. Israelite has a video on this, he says that you should never cut longer than 3 months. And that should be followed by either a similar length bulk or maintenance. Obviously you dont bulk with the same surplus as your deficit was, but yeah either a maintenance or slight surplus for a while. Then if you still have more to lose, you go on another 3 month cut. Bare in mind if you eat protein and lift during that "stalling" phase your bodyfat% will actually still go down because of body recomposition.
don't do this especially if
you're at the lightest you ever been.
This will frick you up, and kill your confidence especially if you're feeling frustrated at not losing the amount of weight you want
Reduce calories or increase physical activity. It’s not rocket science man.