lifting 4x a week with 20 min light cardio after hiit at least 3 times a week before bed no processed foods, minimal sugars that only come from fruit low carb - under 100 g carb up once a week or once every other week refeed - 1 k surplus once or twice a month IF , 16 hour fasts multi with every meal at least 5 bottles of water a day 5'4 ~115 lbs training days: When I wake up: green tea meal 1: 1 egg, 1/2 cup egg whites, banana, 100 calorie bag of almonds meal 2: small pack tuna or 4 oz chicken/tilapia, 85 g veg ~or~ spinach salad with onions and peppers and walden farms 0 cal balsamic meal 3: -pre workout- small boiled sweet potato, 85 g veg, small pack tuna or 4 oz chicken/tilapia meal 4: -post workout- protein shake or 4 oz chicken/tilapia and an apple ~or~ wrap from the organic place near my gym, medium organic flour tortilla, 3 oz chicken, veggies meal 5: 4 oz chicken/tilapia 85 g veg off days: when I wake up: green tea meal 1: 2 eggs, banana, 2 tbsp natty pb meal 2: small pack tuna or 4 oz chicken/tilapia, 85 g veg ~or~ spinach salad with onions and peppers and walden farms 0 cal balsamic meal 3: small pack tuna or 4 oz chicken/tilapia, 85 g veg meal 4: small pack tuna or 4 oz chicken/tilapia, 85 g veg meal 5: small pack tuna or 4 oz chicken/tilapia, 85 g veg or a protein shake weekends: meal 1: pumpkin protein pancakes (1/4 cup egg whites, 4 tbsp canned pumpkin, pinch baking powder, scoop protein, 1 tbsp flax mill, 2 tbsp unsweetened almond milk) banana, cake batter protein shake (1 scoop protein, 1 tbsp sugar free pudding mix, little bit almond extract, 1/2 cup cottage cheese, 1/2 cup unsweetened almond milk) meal 2: miracle noodle stir fry (1 pack miracle noodles, 1 tsp sesame oil, mushrooms, broccoli, snow peas, peppers, garlic, 1 tbsp low sodium soy sauce, 1 tbsp oyster sauce) meal 3: 4 oz chicken/tilapia 85 g veg meal 4: another cake batter protein shake
I can't lose the last 10 lbs -_- aside from the threads youve made on this... Remember that youve been told that how many times you eat or what you eat doesnt matter, its how much (still need to hit protein and fat macro min req.). If it TRULY hasnt changed, stop, eat at maintenance for a few weeks, and then resume if hormone levels are out of range...cortisol, estrogen, testosterone, leptin, etc... I see a list of food but no data that makes up the food; calories and macros. Either way its irrelevant, either eat less or if you are again TRULY stuck, stop, eat at maintenance for a few weeks, then resume. You have only been cutting since July so its not like you have been doing it for months on end. Is the scale changing? Yes-stick with it No-eat less
I can't lose the last 10 lbs -_- Yeah how many calories are you taking in a day? I'm not going to count all those meals for you.
I can't lose the last 10 lbs -_- about 1200 35 g fat 80-90 g carbs and 120+ g protein on training days 45 g fat ~40 g carbs and 120 + g protein on off days
I can't lose the last 10 lbs -_- thats a lot of tuna. You are either retaining water due to stress, sodium, period, or other reasons, or do one of the two that i mentioned. If you arent retaining water like a sponge, then you arent at a 700 calorie deficit, are ya?
I can't lose the last 10 lbs -_- That's crazy if you're not losing weight at 1200 calories and working out. You have 2 inches and 10 lbs on me and I lose weight (although slowly) doing almost the exact same thing. How long have you been stalled? Is it possibly water weight? Are you counting your calories right?
I can't lose the last 10 lbs -_- I usually only have 2 packs, if that a day. Plus I buy the low-sodium tuna so it's only like 139 mg per pack
I can't lose the last 10 lbs -_- i've been stalled for 2-3 weeks now I count my calories religiously it might be waterweight but i don't consume that much sodium and my period isn't due for another 2 weeks so i don't think it is
I can't lose the last 10 lbs -_- You do your HIIT 3x/week before bed. How about trying HIIT during your fasting period (in the morning), consuming 5-10g BCAA's before and 5-10g BCAA's after? That would certainly take advantage of the elevated HGH levels in your body, and could kick start some new progress. Seems like a more optimal time to get your cardio in. I added some early morning walks during my fasting period. It was that extra kick my body needed to lose more fat.
