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Message
Plateau Break Thrus???
Posted on 9/2/26 at 8:02 am
Posted on 9/2/26 at 8:02 am
Hey guys…. I finally decided to make lifestyle and health changes. Been in TRT a while but was still eating like a fat kid at a birthday party. Decided to get on GLP-1, log food and work out daily.
Keeping calories at 1800 or below and protein at 165-180.
Dropped 15lbs (236 -221) quickly but have stalled at 221 for about 2.5 weeks now. I know some of this can be attributed to water retention and other aspects of muscle repair but Lord knows- - at 33% BF i have a long way to go.
Any thoughts on this stall and/ or how to jump start it? Thinking I need to up cardio but sure am open to hearing from those who have handled this issue in their past.
Thanks.
Keeping calories at 1800 or below and protein at 165-180.
Dropped 15lbs (236 -221) quickly but have stalled at 221 for about 2.5 weeks now. I know some of this can be attributed to water retention and other aspects of muscle repair but Lord knows- - at 33% BF i have a long way to go.
Any thoughts on this stall and/ or how to jump start it? Thinking I need to up cardio but sure am open to hearing from those who have handled this issue in their past.
Thanks.
Posted on 9/2/26 at 8:06 am to Barrister
You are not tracking your calories effectively. That's it.
If you haven't lost weight in 2.5 weeks while being in a deficit, its because you are not accounting for something in your diet.
Weight fluctuations (i.e. water retention) can be attributed for day to day stalls or increases, but the overall trend line should be going down on a week to week basis if you are remaining in a deficit.
May advice would be to really try to figure out where the extra calories are coming from (likely cooking oils), reduce that or track it better, and continue doing what you are doing. Don't panic. Realize this is a long term thing.
If you haven't lost weight in 2.5 weeks while being in a deficit, its because you are not accounting for something in your diet.
Weight fluctuations (i.e. water retention) can be attributed for day to day stalls or increases, but the overall trend line should be going down on a week to week basis if you are remaining in a deficit.
May advice would be to really try to figure out where the extra calories are coming from (likely cooking oils), reduce that or track it better, and continue doing what you are doing. Don't panic. Realize this is a long term thing.
This post was edited on 9/2/26 at 8:08 am
Posted on 9/2/26 at 8:15 am to Salmon
There are a bunch of calorie tracking apps out there. Pick one and put everything you eat into it. After a week or two, you will be surprised at how many calories are sneaking into you daily diet. Oils, as mentioned, and nuts are sneaky.
Most people hate the idea of tracking calories, but once you get into a groove with it, its not bad. MacroFacor is really great because you can use their AI function to simply take a picture of what you are eating, and its pretty accurate.
The bottom line is that if you are not losing weight, then you are not in a deficit. If you aren't accurately tracking calories, then you can't put yourself into a deficit.
Most people hate the idea of tracking calories, but once you get into a groove with it, its not bad. MacroFacor is really great because you can use their AI function to simply take a picture of what you are eating, and its pretty accurate.
The bottom line is that if you are not losing weight, then you are not in a deficit. If you aren't accurately tracking calories, then you can't put yourself into a deficit.
Posted on 9/2/26 at 8:37 am to Salmon
quote:
If you haven't lost weight in 2.5 weeks while being in a deficit, its because you are not accounting for something in your diet.
This.
When I really broke what I was eating down the extra calories were from miscalculating pistachios, avocado, cottage cheese, and butter.
Posted on 9/2/26 at 9:39 am to Loup
I appreciate the advice thus far - - I am logging everything I eat into Claude and having Claude track Macros through the day. Claude gives me a running total and starts telling me how to adjust each day to hit my targets. Has worked pretty good so far - - well, until the past couple weeks. Maybe I will adjust calorie target to 1700 and see what happens
Posted on 9/2/26 at 9:41 am to Barrister
quote:
I am logging everything I eat into Claude and having Claude track Macros through the day.
are you weighing/measuring everything?
Posted on 9/2/26 at 9:55 am to Salmon
quote:
are you weighing/measuring everything?
Everything? No....some things at home, but I am nevertheless very cognizant of the portion and am diligently making good estimates and even taking pics and uploading them. I am trying to keep any side dish ( usually veggies) at 1/4 -1/3 c portion. Since on GLP-1 I am not eating full portions any more - - so if a chicken breast is 8oz and I eat 1/2 - - I log 4 oz. I have gotten off of sugar and candy and about 90% off Fast Food. In a rare situation where I get stuck somewhere and I have to do Fast Food, I will order a grilled chicken sandwich and strip it down to just the breast no bun. I am not grazing through the day like I used to.
Posted on 9/2/26 at 9:56 am to Barrister
Have you been tracking your body measurements? To me, that's a better indicator of recomp than weight alone. Personally, I stalled (I know its diet), but have a totally different looking body than I had 6 months ago. I could cut, but I just want to enjoy some of life. 
I have stayed around the same weight for over a month but have went down two holes in my belt.
The scale doesn't always tell the truth.
Also, how did you come to your macro counts? Being in a smaller deficit might be better for you if you are working out daily. At 221 and 33%, is 1800 actually enough?
Someone with more expertise might be able to give you better advice though.
I have stayed around the same weight for over a month but have went down two holes in my belt. The scale doesn't always tell the truth.
Also, how did you come to your macro counts? Being in a smaller deficit might be better for you if you are working out daily. At 221 and 33%, is 1800 actually enough?
Someone with more expertise might be able to give you better advice though.
Posted on 9/2/26 at 10:02 am to Barrister
Another thought I had upon further reflection is that you didn't say how long you've been doing this. Just cutting out the trash will cause you to lose a ton of "fat" quickly and then you could expect that rate to slow down substantially.
I'd like some more opinions from the guys here about GLP-1's and your situation. Unless you are 5'6 - 221, do you really need to be on them while working out and eating better? Idk
ETA: Your training program matters too. Being active is great, but being intentional with your program is better.
I'd like some more opinions from the guys here about GLP-1's and your situation. Unless you are 5'6 - 221, do you really need to be on them while working out and eating better? Idk
ETA: Your training program matters too. Being active is great, but being intentional with your program is better.
This post was edited on 9/2/26 at 10:04 am
Posted on 9/2/26 at 10:16 am to Barrister
quote:
Everything? No....
Posted on 9/2/26 at 10:27 am to Monday
quote:
Also, how did you come to your macro counts? Being in a smaller deficit might be better for you if you are working out daily. At 221 and 33%, is 1800 actually enough?
Someone with more expertise might be able to give you better advice though.
Truthfully? Claude AI
Posted on 9/2/26 at 10:32 am to Barrister
Start with Downloading Macrofactor or Cronometer.
Weigh & Log every single item that you ingest. It’s a PITA initially but becomes very easy once you get into the routine.
Keep meals simple so they are easily weighed and tracked.
I 100% guarantee you’re eating more than 1800 calories. Been there.
Since July 1st I’ve went from 215 to 206 with militant tracking. Over the last 3.5 yr I’ve lost 186# to date and the last 20 will be by far the toughest. At approximately 16% BF per dexa. Hoping to get to 13-14%
Eat the same shite every day. Boring but you’ll get the results.
Chicken& Rice/ potato’s
Ground beef & rice/potato
Greek yogurt
Eggs
Berries
Protein bar if in a pinch
Another thing. Be careful with tracking apps and the calories it logs for meat. Often times it’ll default to raw meat which is way less calories than cooked. I’ll usually double check with AI when I question the calories it shows for a set amount of meat.
Weigh & Log every single item that you ingest. It’s a PITA initially but becomes very easy once you get into the routine.
Keep meals simple so they are easily weighed and tracked.
I 100% guarantee you’re eating more than 1800 calories. Been there.
Since July 1st I’ve went from 215 to 206 with militant tracking. Over the last 3.5 yr I’ve lost 186# to date and the last 20 will be by far the toughest. At approximately 16% BF per dexa. Hoping to get to 13-14%
Eat the same shite every day. Boring but you’ll get the results.
Chicken& Rice/ potato’s
Ground beef & rice/potato
Greek yogurt
Eggs
Berries
Protein bar if in a pinch
Another thing. Be careful with tracking apps and the calories it logs for meat. Often times it’ll default to raw meat which is way less calories than cooked. I’ll usually double check with AI when I question the calories it shows for a set amount of meat.
quote:Throw that in the long grass. In a pinch, stop and get jerky and a protein shake.
90% off Fast Food
This post was edited on 9/2/26 at 10:40 am
Posted on 9/2/26 at 12:32 pm to Uncle JackD
quote:
At approximately 16% BF per dexa.
This is incredible man! That takes some real dedication! Keep it up!
Posted on 9/2/26 at 4:45 pm to Barrister
It’s not uncommon to stall out at times on GLP-1’s, I’ve been on them nearly two years.
It’s frustrating as hell but make sure you weigh at the same time every day, I do mine first thing in the morning after I pee.
-3 to -4 lbs a month is about what you should strive for, I’ve lost 77 lbs but am mostly just maintaining now
It’s frustrating as hell but make sure you weigh at the same time every day, I do mine first thing in the morning after I pee.
-3 to -4 lbs a month is about what you should strive for, I’ve lost 77 lbs but am mostly just maintaining now
Posted on 9/2/26 at 10:31 pm to Loup
Agree with most of this but cottage cheese is literally one of the best, most protein dense foods you can eat when trying to cut weight.
Posted on 9/3/26 at 4:02 am to TX_Tiger23
quote:
Agree with most of this but cottage cheese is literally one of the best, most protein dense foods you can eat when trying to cut weight
Yes it is but it can still be part if the problem problem if youre eating double the amount your supposed to be.
This post was edited on 9/3/26 at 4:03 am
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