35M || SW: 330 lbs ||CW: 195 lbs || GW: 185 lbs || Total weight lost: 135 lbs
--- Background ---
Over the last 3.5 years, I've been on a weight loss journey. It's been slow and steady using a strict CICO diet, app, food scale, cardio and trying to do it in the most healthy, and efficient way possible. There have been slight ups and downs. I think I lost 100 lbs the first year and a half, and then 30 lbs, over the next 2 years after.
Now that I'm at 195, I feel amazing. I get so many comments on it, and people don't recognize me anymore. Progress Pic.
I have it in my mind for some reason that I want to be at 185, but that's not based on doctors or science or anything, just the number in my head. (feel free to recommend if there is a better way to calculate this number). My real goal is to be healthy, and better at hockey, which was my motivation to not weight 300+ lbs, as it's really hard to skate and play an hour of hockey when you're overweight. Here is me playing hockey at my original weight. (it was hard).
--- The actual question ---
For the last 3 months, I've done a cut/deficit of 1700 cals/day (what I think I need to loose 1.5 lbs/week according to the LooseIt app).
I stick to it strictly, M-F, and have incorporated heavy compound lifting 3 days/week (MWF), where I bench, squat, deadlift & overhead, with progressive overload.
I weigh myself, every morning, after I use the bathroom, before I eat anything for consistency, and throughout my 3.5 years of weight loss, I 100% understand that this fluctuates up and down a couple of lbs, based on water, sodium, carbs, etc. So it does NOT freak me out when this is a little high or low throughout the week.
BUT....over the last 3 months, every time the weekend hits, the CICO diet looses up a bit, and I never go crazy...but I go to a friends house, eat out at a restaurant with my wife or have a beer or two with the boys, and every weekend I'll track around 2000cals/day. (what I believe would be my maintenance cals).
AND THEN....when Monday hits, I step on the scale, and over the weekend, I've gained all the weight I lost M-F back.
For the last 3 months, I'll drop to 195-194, over the week by Friday. Saturday and Sunday the CICO loosesn up, and Monday I'll be at 199-200 (5 lbs gain over the weekend).
The next week, I'll cut, track good again and get down to 195-194 by Friday. Monday comes around and I'm back to 199-200 after another weekend at 2000 cals/day.
This has lead to 3 months with overall no loss at all, but just a constant yo-yo of lose M-F, gain it all back on Sa-Sun.
I have been been lifting pretty heavy this whole time as well, so it's possible that I'm replacing fat with lean muscle, but I'm polling the experts here to see if you have advice.
I've been taking weekly progress pictures, and don't see any big changes from fat to muscle.
Do I need to just buckle down and stick to 1700 cals/day through the weekend as well to stay in a deficit to see losses?
Are the weekends at 2000 cals/day really able to ruin a whole week of progress? Should my maintenence cals be higher?
Shouldn't 2000 cals/day help me maintain, instead of make me gain 5 lbs in a single weekend?
Any other suggestions on how to get over this Plateau?
[link] [comments]
from loseit - Lose the Fat https://ift.tt/342C1bH
0 Comments