Potz
Member
- Joined
- Sep 8, 2021
TLDR: Skip to the bottom and give me input on plan 1 or 2 please.
I've been struggling with my weight my whole life (for more background check my new member post), currently I'm at the lowest I've been in ~7 years but have hit a big plateau on the weight loss and my strength gains simultaneously.
Exercise:
I started off doing Stronglifts 5x5 (3 days a week), then when I hit a plateau in that (5 months ago) I moved to 5/3/1 Boring But Big(BBB) and that seemed to help. This week I decided to switch it up again to see if that helps and started 5/3/1 Building the monolith (uses an A/B cycle) but instead of doing 3 days a week planning to do A/B on Monday/Tuesday, rest Wednesday then A/B again on Thursday/Friday and have two rest days over the weekend so I can get maximum results (Maybe dumb?). I felt like the 4 day split of BBB with working each muscle only once a week wasn't enough and I wasn't getting progress but perhaps this was nutrition related?
Diet:
I have been on a mostly zerocarb/carnivore diet, I eat primarily beef and lamb with the fat, no organ meats, cheese, butter, bacon, salmon and occasionally chicken (Eggs make me nauseous). I do intermittent fasting (only black coffee or water when not in a feeding window), primarily OMAD, but after discussing it with a friend who lost of lot of weight he said I might not be getting enough calories in, so I have started adding in lunch too. I have been eating a cheat meal every second weekend or so which contains carbs so that might be hurting my progress too since it would arguably knock me out of the medium level ketosis of the diet (I have a keyto-breath-sensor and am generally on 3/6 on the scale, if I up the fats or add a periodic fast I can get to 6 easily).
While I still had a lot of weight to loose it was easy to drop the weight and build muscle at the same time, but now that I'm a bit lighter it seems I have to pick one?
My two plans of action that I am considering are as follows:
1. Do more periodic fasting (2-3 days) to get higher ketosis levels and less weekly calories to drop the weight until I hit my goal body fat %. I fear with this approach that instead of plateauing on the strength that I will loose strength. Would hitting the strength training using my current weights instead of trying to go up maintain the muscle I have gained?
Or
2. Increase my caloric intake to about 300 calories above basal metabolic rate (my smart scale says mine is about 1730 kcal/day), hit the gym hard to build more muscle and over time the increased muscle will result in a higher basal metabolic rate and burn more fat.
Any advice appreciated and thanks for taking the time to read
I've been struggling with my weight my whole life (for more background check my new member post), currently I'm at the lowest I've been in ~7 years but have hit a big plateau on the weight loss and my strength gains simultaneously.
Exercise:
I started off doing Stronglifts 5x5 (3 days a week), then when I hit a plateau in that (5 months ago) I moved to 5/3/1 Boring But Big(BBB) and that seemed to help. This week I decided to switch it up again to see if that helps and started 5/3/1 Building the monolith (uses an A/B cycle) but instead of doing 3 days a week planning to do A/B on Monday/Tuesday, rest Wednesday then A/B again on Thursday/Friday and have two rest days over the weekend so I can get maximum results (Maybe dumb?). I felt like the 4 day split of BBB with working each muscle only once a week wasn't enough and I wasn't getting progress but perhaps this was nutrition related?
Diet:
I have been on a mostly zerocarb/carnivore diet, I eat primarily beef and lamb with the fat, no organ meats, cheese, butter, bacon, salmon and occasionally chicken (Eggs make me nauseous). I do intermittent fasting (only black coffee or water when not in a feeding window), primarily OMAD, but after discussing it with a friend who lost of lot of weight he said I might not be getting enough calories in, so I have started adding in lunch too. I have been eating a cheat meal every second weekend or so which contains carbs so that might be hurting my progress too since it would arguably knock me out of the medium level ketosis of the diet (I have a keyto-breath-sensor and am generally on 3/6 on the scale, if I up the fats or add a periodic fast I can get to 6 easily).
While I still had a lot of weight to loose it was easy to drop the weight and build muscle at the same time, but now that I'm a bit lighter it seems I have to pick one?
My two plans of action that I am considering are as follows:
1. Do more periodic fasting (2-3 days) to get higher ketosis levels and less weekly calories to drop the weight until I hit my goal body fat %. I fear with this approach that instead of plateauing on the strength that I will loose strength. Would hitting the strength training using my current weights instead of trying to go up maintain the muscle I have gained?
Or
2. Increase my caloric intake to about 300 calories above basal metabolic rate (my smart scale says mine is about 1730 kcal/day), hit the gym hard to build more muscle and over time the increased muscle will result in a higher basal metabolic rate and burn more fat.
Any advice appreciated and thanks for taking the time to read