Tuesday, June 10, 2025

Plateau for 3 weeks on significant deficit.

M/43/205lbs, 185lb goal. I’m at a bit of a loss here regarding my weight loss. I started mid-April and went from 235 to 208 in about 40 days or so, I’m assuming some of its water weight but weighing myself at the same time each day tracked a bit under a pound per day loss. TDEE calculators peg me at about 3200c/day maintenance and I was around 1300.

This is doing the 75 hard program, so I’m running a 4 day split 5-3-1 boring but big with some core and auxiliary work on the 3 non-program days. I also walk/jog 4 miles every evening and have been doing a lot of masonry work around the house.

My diet specifics I set for myself were low carb 20/4 fast (eat from 5pm to 9pm) with an allowance for my morning latte. Loose measuring gave me 190 calories for my coffee then 900 - 1200 calories for my dinner. About a month ago there was a change to my goal date and I tweaked things a bit.

Every day I have two protein shakes: Breakfast - 130 calories 12oz water 33g ghost coffee ice cream protein powder (120c) 4oz ice cubes 1.5oz 0 calories Carmel pecan syrup 2oz espresso (10c)

After dinner (8pm)- 160 calories 12oz water 4oz ice cubes 5g sugar free chocolate pudding mix (15c) 34g ghost Cinnabon protein powder (130c) 5g benefiber (15c)

Last night my meal was 755 calories. 200g trimmed tri tip (315c) 28g blue cheese crumbles (100c) 100g baby spinach (100c) 30g black olives (40c) 30ml pomegranate dressing (40 calories) 28g crushed pistachios (160c)

I’m also drinking between 1 and 1.5 gallons of water per day. I am only getting about 6 hours of sleep but that’s normal for me.

The only thing that changes daily are my dinners but everything is measured, normally before cooking then divided equally after it’s done. I know I’m on the low side but I don’t understand how my weight isn’t dropping and my lifting isn’t being impacted (1rm is going up for each).

I’ve lost another few inches from my waist but the scale hasn’t changed. My fiancé is dropping weight as well (not as drastic) and the scale is reporting this correctly so it’s not the scale.

I’m just confused and wondering what could be going on. I’m pusing a 2000+ calorie deficit and should be down to almost 190 instead of the 205 I’ve been stuck at for 3 weeks. Is there any reason the weight isn’t going away or anything specific I should try? If it’s an imbalance of some kind, should I get bloodwork done and what would I be looking for?

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