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  1. #1
    Registered User nkatsou98's Avatar
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    Fat Loss Plateau help!

    Hey guys,

    I am currently 184LBS at 5’6 and 22 years olds.

    Dropped down initially from 225 to 193 and then from 193 and 33%BF I have dropped down to 184 at 27% BF

    I have been at this weight for quite some time now and cant seem to drop weight or bodyfat. Ive cut calories, bumped up cardio, fasted cardio and nothing has seemed to work. Any help or advice??
    Last edited by nkatsou98; 11-22-2020 at 10:44 PM. Reason: N/A
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Originally Posted by nkatsou98 View Post
    I have been at this weight for quite some time now
    How long? We need specifics. A day by day weigh-in history would be ideal for (at least) the last 2 weeks.

    BTW, you probably can't accurately measure BF% using any commonly available method so focus on simply losing weight.

    BTW2: fasted cardio does nothing extra - given any equivalent total daily calorie intake.
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  3. #3
    Registered User Zschnack87's Avatar
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    Originally Posted by SuffolkPunch View Post
    How long? We need specifics. A day by day weigh-in history would be ideal for (at least) the last 2 weeks.

    BTW, you probably can't accurately measure BF% using any commonly available method so focus on simply losing weight.
    This. How much calories are you intaking a day?
    Progress, not perfection. One day at a time.

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    Nameless King faithbrah's Avatar
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    yep... just gotta lower your calories for around two weeks. maybe you only lowered them for a few days and didn't "lose weight" according to the scale, and that's normal
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  5. #5
    Registered User nkatsou98's Avatar
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    Originally Posted by Zschnack87 View Post
    This. How much calories are you intaking a day?
    Sorry guys I should have inputted that info.


    I have been stuck at 184 since the day I hit that weight which was September 23rd.

    I will go up to 186 or down to 182 but that is the window of this plateau given that those number show up if last meal was later or early and how much water my body is holding etc.

    Calorie intake has been at 1800 with a 40/30/30 P/C/F split.

    Ive also been taking L-Carnitine and Green Tea Extract. Cannot seem to get lower. Also should state that I usually fast until 1pm and then eat my first meal then and last meal around 6pm. Im not sure if the eating frequency has anything to do with it. Appreciate all your guys help!
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    Nameless King faithbrah's Avatar
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    lower your calories, you don't need macro splits btw
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    Moderator SuffolkPunch's Avatar
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    Hmm, I find it hard to believe you haven't lost weight in 2 months at 1800 calories... Suspect you might be getting more than that through miscounting or cheatmeals, whatever. Regardless, the only answer is to eat less than you have been.
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    Originally Posted by nkatsou98 View Post
    Sorry guys I should have inputted that info.


    I have been stuck at 184 since the day I hit that weight which was September 23rd.

    I will go up to 186 or down to 182 but that is the window of this plateau given that those number show up if last meal was later or early and how much water my body is holding etc.

    Calorie intake has been at 1800 with a 40/30/30 P/C/F split.

    Ive also been taking L-Carnitine and Green Tea Extract. Cannot seem to get lower. Also should state that I usually fast until 1pm and then eat my first meal then and last meal around 6pm. Im not sure if the eating frequency has anything to do with it. Appreciate all your guys help!
    You're taking in more calories than you think on a weekly basis. Regardless of how you're counting. reduce daily amount by 300 a day immediately and it may take 2-3 weeks for the scale to move but stay the course and you will lose. Meal timing does nothing for fatloss as it's all about overall weekly calorie intake. You never eat the same amount every day so add up all your weekly calories and divide by 7 and this is you daily amount
    If you don't get what you want you didn't want it bad enough
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  9. #9
    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by nkatsou98 View Post
    Calorie intake has been at 1800 with a 40/30/30 P/C/F split.
    Don't use macro percentages, base your intake off the recommended minimums (0.7g of protein and 0.4g of fats per lb of bodyweight daily).

    Originally Posted by nkatsou98 View Post
    Ive also been taking L-Carnitine and Green Tea Extract. Cannot seem to get lower. Also should state that I usually fast until 1pm and then eat my first meal then and last meal around 6pm. Im not sure if the eating frequency has anything to do with it.
    None of these things have anything to do with weight loss. It all comes down to your overall calorie intake. You are definitely eating more than 1800 calories a day.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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