I’m a 6’1” male, 36, ex college athlete, who has been overweight/obese his whole life. My weight ballooned after my playing career ended. I maxed out just under 500lbs, most accurate number I have in my medical file shows 484. That was 5 years ago. I’ve since lost 170 pounds, currently at 314. Most of that weight loss has been from September of last year through now, approximately 110lbs down in those 9 months. That has been achieved through calorie restriction primarily. Based on feedback from my doctor and testing, including DEXA, my target weight is 275 lbs so I’ve got 34 lbs to go. I’m here because I’ve hit a plateau over the last few weeks to a month.
Of late, I’ve started back into lifting weights and doing cardio and ab workouts. I am in week 2 of a 10 week program to build back muscle mass. Three days of heavy, compound lifts; two days of cardio/abs. I’ve done this to get exercise back in my life and because I’ve plateaued. What I’m struggling with is how I should view this plateau and what I should continue to do.
Should I maintain a calorie deficit (1200 calories) and limit my workouts, prioritizing weight loss until I hit my goal? Should I up my caloric intake (to what level?) and continue the exercise regimen? I recognize that working out will build muscle mass and will cause scale not to show results and I’m anxious to hit my goals this year.
Appreciate any advice. My diet is primarily low/no-carb, prioritizing whole protein and supplementing with protein shakes. I do eat carbs on occasion and know that drives water retention.
Thanks in advance.
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