I Cannot Figure Out My Plateau... So Close To My Goal!

Scales have not budged at all in the last 2 weeks. Exactly 130.0 everyday. Strict bulletproof for the last 2 weeks. I am following the fat loss bulletproof and fasting 15-17 hours a day.


 


Background info:


Age: 28


Height: 5'2"


Weight: 130 lbs


Currently breastfeeding my 11 month old


Crossfit 2 times a week, never more


 


I have been right around 130 lbs for about 3+ months. Varying about from about 130-132. My sons 1 year mark is quickly approaching and I wanted to be around 125 like I was for my oldest son's 1 year mark with my final goal to be 118lbs. Because of that I have been been strictly bulletproof for almost the past 2 weeks.


 


Before the past couple weeks I would have cheat foods here and there by having a scoop of ice cream a couple times a week when we would go out as a family or a piece of quiche in the late afternoon if I go to the local coffee shop. Also before the last couple of weeks I would typically eat a small snack of avocado or sweet potato chips at 10:30-11:00.


 


Last 2 week typical day:


6:45


BPC (2 Tablespoons grassfed butter, 1 tablespoon XCT oil)


 


10:30-12


Somedays I have a second cup of BPC made the same way. Also sometimes I add teaspoon BP chocolate powder


 


1:00-2:45 ( it gets later and later as 2 weeks go by )


1 avocado always with pink Himalayan salt


1/2 lb to 1lb some sort of beef ( add 1-2 tablespoons grassfed butter )


17 sweet potato chips ( 15g carbs, some days, other days none)


1/2 bulletproof ice cream


 


3:00


most days, not all BPC (2 Tablespoons grassfed butter, 1 tablespoon XCT oil, 1 Tablespoon BP collgan protein, 1 teaspoon chocolate powder)


 


5:30 2 nights a week crossfit, dinner after workout


5:30 dinner non crossfit nights or 7:45 crossfit nights


1lb+ beef or 12 oz wild salmon


1/2 avcado


17 sweet potato chips ( 15 g carbs)


1/3 - 1/2 cup BP ice cream


 


10:00


375 mg Magnesium Citrate


550 mg Potassium


 


Sundays (refeed, protein fast)


6:45


BPC (2 Tablespoons grassfed butter, 1 tablespoon XCT oil)


 


10:00


1.5- 2 Paleo waffles (made with plantains, eggs, coconut oil, cocoa powder, baking soda, pink  salt) Each waffle has 4.5 g protein


I used grassfed butter as 'syrup'


 


5:30


Chipotle veggie bowl with avocado ( not every week but similar)


 


6:30 sometimes 1/3 - 1/2 cup BP ice cream


 


If anyone has any insight for me as in what I might need to change that would be much appreciated!


 


 


 


 


 


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Comments

  • Hi,


    I will look at this from a calories in calories out perspective. I know a lot of people here don´t like it, but it works for me and others. Now that this is set aside, here is what I think.



    I estimate that your total daily energy expenditure is somewhere 2650kcal per day. This is including 400kcal for lactation and 2 times I week crossfit e.g you put your mean activity coefficient to 1,5 (I don´t think it´s more that that). If I don´t account for the second BPC and the icecream, then by the end of your non-refeed days you ingest from 2455 to 2864kcal, which is either slightly below or above your daily requirements. Now, one adds the occasional second BPC and account for the ice cream, you are most likely above your daily needs in terms of calories. And I´ll make I wild guess, that the refeed/protein fast day is somewhat similar in terms of calorie surplus.


    So there you go. Could be, but may not be limited to, a daily calorie surplus. Or if one takes the daily fluctuations, then there is a slight chance you are isocaloric for the week, which still doesn´t help fat loss from my understanding of things.


    Good luck!


  • By the way.



    Lactation and once a week protein fasting...not that that´s a big deal, but you need amino acids to build those milk proteins. Guess where those amino acids are coming from during that protein fast day...probably your muscles. And that may not be the best idea.


    But I could be wrong and that´s just not a big deal...


  • RekaReka ✭✭✭
    edited August 2015

    I agree with the above, and also you may be low in carbs and too high in fat. Protein seems to be almost okay except for the protein fasting. Your weight is not too high in itself, maybe you would better be off with body recomposition, building some muscle which helps you lose fat. Your weight may remain the same but after a few months you would look completely different.


    It doesn't get easier... It's you who gets better.

     

    Is your social worker in that horse?

     

    Success has a price, not a secret.

  • Thank you for advice! I never considered I was eating too much fat and probably because of that too many calories. I was trying to keep my carbs lower and consequently tried to eat more fat to feel fuller. Hopefully after these changes I will see some results!



  •  refeeds you are doing are not high enough to make the difference.




     


    By this do you mean I need more carbs on the refeed day?

  • hi guys, just a question since i'm new to all this.

    on the book i read that for women is good to consume 6-8 tablespoons of good fat, while for men it should be more.

    if so, iLew is doing right counting how much butter she uses in a day.


    i would be grateful to understand more about this thing thanks to your suggestions.
  • DagothUrDagothUr
    edited August 2015


    hi guys, just a question since i'm new to all this.

    on the book i read that for women is good to consume 6-8 tablespoons of good fat, while for men it should be more.

    if so, iLew is doing right counting how much butter she uses in a day.


    i would be grateful to understand more about this thing thanks to your suggestions.




     


    In depends.


     


    Nothing wrong with ingesting healthy fats. However, that may be true if her goal would have been 1) maintain current weight 2) not engage in any kind of demanding physical activity (crossfit is demanding).


     


    Considering that her goals differ from those two, modifications to the diet regimen should be made to reach those goals, e.g slightly reduce calorie intake and perhaps slightly increase activity and manipulate macronutrients according to training regimen to fuel optimal performance/recovery...and I´ll dare say better body composition. On non-training days you could probably go for 6-8 tablespoons of good fats.


     


    BTW one BPC and 1 to 1,5 avocados almost give you 6 tablespoons and that probably won´t tip the scale in the direction of a calorie surplus. And there is some saturated fat in the beef/salmon, so you´ll still be getting a good amount of fats anyway.


  • thank you so much Dago:-)

    just to pointed it out a bit more, you now, my brain is not yet bulletproofish enough:

    are you saying that

    one bulletproof coffe and eating an avocado or 1,5 a day is already the right amount of good fat you are allowed to eat if you want to maintain your weight and don't work out?

    if so, then no more ghee or butter during the same day, uhu?
  • As with all the above your fat is way too high, and your carbs are too low, way too low for crossfit days, refeeds you are doing are not high enough to make the difference. You also should be eating different amounts of food on non workout and workout days (more on workout).




    hi, can you please tell me more about those kind of foods, amount of whatever that should be eat on a non workout day? i will appreciate so much. thank you in advance


  • thank you so much Dago:-)

    just to pointed it out a bit more, you now, my brain is not yet bulletproofish enough:

    are you saying that

    one bulletproof coffe and eating an avocado or 1,5 a day is already the right amount of good fat you are allowed to eat if you want to maintain your weight and don't work out?

    if so, then no more ghee or butter during the same day, uhu?




    Once again, it depends.



    To say anything definitively, your total daily energy expenditure and activity levels must be taken into consideration.


    It could be to little, to much or just right. Or, the calories could be in place, but the macronutrient ratios could be off.

    But in general and it´s my opinion only, 1 BPC, a few avocados, meats with some fat and fatty fish - that´s plenty of good fats. In your sedentary, you can up the fats, but at the expense of other macronutrients and micronutrients in them.


     


    And again, if you up your fats at the expense of carbs, which is mostly based on activity levels - probably not a big deal if your sedentary, HOWEVER even then Asprey recommends refeeds, so there is probably more to carbs than just fuel for performance. However, if you up fats at the expense of protein, after some point, your body composition will most likely suffer e.g less muscle mass - which will result in reduced energy expenditure.


    So...you can add another tblsp of ghee, butter, MCT of coconut oil...if it fits into your  total daily energy expenditure, does not compromise your physical performance (and mental in some cases) and does not negatively impact your body composition.

  • i'm grateful for your reply. actually the thing is that don't workingout makes the difference in your plate too. i don't eat carbs at all i must say. my carbs are black carrots (raw), radishes, zucchini, asparagus and avocados (if you let me to put them in the "vegetables list"). And you know what also? i watched the podcast #...i don't remember now, anyway that one with Jimmy Moore, and then Dave said that his perfect protein balance a day is 15/20g more or less...........i mean how much meat is that?
  • Are you really eating up to 2 pounds of beef a day? That seems like too much for a 130 lb woman. Digesting protein is relatively taxing, "metabolically expensive" as someone clever once said... so, if you eat too much one problem is your body is kept busy digesting meat instead of using it's energy to do things like autophagy. 


     


    The total amount of food seems like a lot, actually - are you feeling full a lot?  Full disclosure - I overate at the start of being BP for some reason, I eat a lot less food now.


     


    Is your beef being cooked low temp? Is it grassfed? Are those sweet potato chips something you make in the oven or buy in a bag?


     


    Last thought - the strict vibe I'm picking up... make sure to relax. You said the word strict a few times, and it seems like you are powering on this right now and focused on deadlines and timetables - nothing wrong with that, but it suggests you're stressing yourself, and could benefit from relaxing. Being relaxed means lowered cortisol. Lowered cortisol means easier weight loss, especially belly fat. I'd just take more breaths, try Emwave, things like that. No joke, this could be a big factor.


     


    Hope you find the tweaks you need, and feel great soon - seems like you've been putting in the work and deserve the full outcome you want. 

  • hi guys, i'm trying to figure it out how much are 20g of proteins and i'm a bit lost between american and european size so, i would appreciate a bit of help

    this is the site i visited


    http://www.healthaliciousness.com/articles/foods-highest-in-protein.php


    at #4 here there is the beef.

    is it possible that just 100g is already 36g of proteins?


    could you please where the hell:-) i have to navigate in order to have the most truthful truths? :-)

    thank you
  • i missed to add

    could you please tell me where....etc.
  • RekaReka ✭✭✭


    i'm grateful for your reply. actually the thing is that don't workingout makes the difference in your plate too. i don't eat carbs at all i must say. my carbs are black carrots (raw), radishes, zucchini, asparagus and avocados (if you let me to put them in the "vegetables list"). And you know what also? i watched the podcast #...i don't remember now, anyway that one with Jimmy Moore, and then Dave said that his perfect protein balance a day is 15/20g more or less...........i mean how much meat is that?




     


     


    I hope you don't want to start eating 20 g of protein daily, along with no carbs at all. Are you sure they said grams and not calorie percentage (which would still be low in my opinion).

    It doesn't get easier... It's you who gets better.

     

    Is your social worker in that horse?

     

    Success has a price, not a secret.

  • hello Reka, you know what? i'm trying to find that podcast, i checked that one with Jimmy Moore and that is not it, so i'm waving in order to find THAT one. by the way 20g of proteins ARE NOT 20g of meat. :-)

    can you please share how much meat do you eat in a day, not workingout?

    thank you


  • hi guys, i'm trying to figure it out how much are 20g of proteins and i'm a bit lost between american and european size so, i would appreciate a bit of help

    this is the site i visited

    http://www.healthaliciousness.com/articles/foods-highest-in-protein.php


    at #4 here there is the beef.

    is it possible that just 100g is already 36g of proteins?


    could you please where the hell:-) i have to navigate in order to have the most truthful truths? :smile:

    thank you




     


    In general for food macronutrient composition I use usda database.

    http://ndb.nal.usda.gov/ndb/search/list


     


    In particular, meats (lets say roasted beef) has 23,9g of protein per 100g.

    http://ndb.nal.usda.gov/ndb/foods/show/4101?fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=beef+roasted


     


    At the usda resource you can find all sorts of foods.

    You can input the amount of grams for which you want to know the amount of a particular macronutrient.

    So for a pound of that particular beef prepared by using that particular method you get 108,27g of protein.  


     


    Also, about the 20g of protein you mentioned. I think its the amount of protein per meal. So if you eat 4 meals that would be a 100g of protein. Decent, however I wouldn't say optimal for body composition regardless of activity levels. And,not to bash Jimmy Moore (regardless if that podcast was with or without him), his is a awesome and kind person, however his body composition is not even close to good and I don´t think that is a coincidence.

     

  • thank you Dago! i will check both links straight away. you know what? the thing is that actually i feel a kind of tired. i crave for salt, i just need it and so i use the pink salt but it isn't enough though. i just don't know.
  • RekaReka ✭✭✭
    edited August 2015


    hello Reka, you know what? i'm trying to find that podcast, i checked that one with Jimmy Moore and that is not it, so i'm waving in order to find THAT one. by the way 20g of proteins ARE NOT 20g of meat. :smile:

    can you please share how much meat do you eat in a day, not workingout?

    thank you




     


    Hi. I guess it depends on the day, but I aim to get 130-140 g of protein from sources like meat, protein powder, fish, eggs, dairy... It varies depending on my schedule and the foods I have. The amount is the same on workout and non workout days. So for one day it can be 2*30 g protein powder, 2*150 g meat or fish and some yoghurt and eggs... But I probably weigh more than you, actually with this I still don't reach the "1 g per pound of bodyweight" amount, but I do reach the "1 g per pound of lean mass" amount. However, I can't imagine anybody weigh so little that they get away with 20 g per day. It's not just about the muscles, however important they are, it's about basic bodily functions that require protein.


    It doesn't get easier... It's you who gets better.

     

    Is your social worker in that horse?

     

    Success has a price, not a secret.

  • By saying you've been strict BP the last 2 weeks, do you mean this is the only 2 weeks ever you have been doing it? I've found that this lifestyle (it truly is, because diets are usually a quick fix!) yields results at a much slower pace than a fad diet (which is good, because that means it's HEALTHY!)


     


    Have you measured yourself? I wouldn't pay as much attention to the number on the scale as the number on the measuring tape. You could lose fat or water weight, but gain muscle, and in doing so not see much of a difference on the scale. For example, I've only lost 10lbs in 8 months, but have lost so many inches and gained so much muscle, it LOOKS like much more! If you can physically see the results, it feels more tangible - take some before photos and retake them a month later. If you keep up on this lifestyle, you will see results, and seeing physical proof of this fat loss will be a more accurate measurement of progress than watching the number on the scale.


     


    Also, do you track your eating? Keeping your macros at the right levels (carbs, fats, proteins) is important, and making sure you get the right amount of each is key. Something that may be worth doing for you is tracking your diet using a fitness app like MyFitnessPal, etc., at least until you get a feel of how much of each macro you get from certain foods. The BP Diet has some guidelines for this. It sounds like you do need more carbs, which are especially important on those days you do Crossfit. Which leads me to...


     


    How long are your Crossfit sessions? I've come to understand that the needs of men vs. women on this plan are very different, and one of those differences is the amount of exercise needed. I think sticking to 2 days a week is perfect, considering the high intensity of the workout. However, I have seen even more progress after adding in a day or 2 in between my 2 weight lifting days doing some calorie torching cardio like Zumba or bike riding. As much as I'd like to only have to work out twice a month like Dave, a woman needs quite a bit more. It's important to keep moving on your days off, light things like walking and doing chores around the house are great. Men and women burn fat so much differently, and unfortunately we've been burdened with having to work twice as hard as the guys to get results!


     


    Last but not least, if you haven't already, I would look into what nutrients are ideal to have during breastfeeding. Make sure you are getting everything your baby needs and that nothing is getting left out. I don't claim to know anything about this area, but imagine your nutritional needs are different during this time, especially on those workout days.


     


    I'm in the same plateau boat with you - hang in there!


  • DManDMan Master of Arts ✭✭✭
    For me the calories in calories out stuff Doesnt work... Plantain waffles Are Great for refeeds. When i put my plantain pancakes with applesauce and honey into Cronometer i have plenty of carbs... And gain plenty of weight Even though i Lift Heavy That Day....

    i Love it how different everybody is....

    May you be well, may you be happy, may you be healthy, may you be loved.

    How much to eat:
    advanced | How to train: bulletproof training | HRV: HRV FOR TRAINING HRV BASICS What Affects HRV | Brain  & Memory dual n back training advanced training

     

     



  • In a way, basically even if you did a 700g carb refeed that is only 100g/day, not really enough to even cover proper exercise, it would be easier to just eat more every day and you wouldn't be just engaging in water manipulation doing ultra low carb. There is likely never a reason to go below 1g/lb carb unless for disease treatment, especially in those that are exercising (1.5-2g/lb or more on training days depending on volume and frequency of course)




     



    After your input I have changed some things up. I have added more carbs now and feeling better because of it.



  • By saying you've been strict BP the last 2 weeks, do you mean this is the only 2 weeks ever you have been doing it? I've found that this lifestyle (it truly is, because diets are usually a quick fix!) yields results at a much slower pace than a fad diet (which is good, because that means it's HEALTHY!)


     


    Have you measured yourself? I wouldn't pay as much attention to the number on the scale as the number on the measuring tape. You could lose fat or water weight, but gain muscle, and in doing so not see much of a difference on the scale. For example, I've only lost 10lbs in 8 months, but have lost so many inches and gained so much muscle, it LOOKS like much more! If you can physically see the results, it feels more tangible - take some before photos and retake them a month later. If you keep up on this lifestyle, you will see results, and seeing physical proof of this fat loss will be a more accurate measurement of progress than watching the number on the scale.


     


    Also, do you track your eating? Keeping your macros at the right levels (carbs, fats, proteins) is important, and making sure you get the right amount of each is key. Something that may be worth doing for you is tracking your diet using a fitness app like MyFitnessPal, etc., at least until you get a feel of how much of each macro you get from certain foods. The BP Diet has some guidelines for this. It sounds like you do need more carbs, which are especially important on those days you do Crossfit. Which leads me to...


     


    How long are your Crossfit sessions? I've come to understand that the needs of men vs. women on this plan are very different, and one of those differences is the amount of exercise needed. I think sticking to 2 days a week is perfect, considering the high intensity of the workout. However, I have seen even more progress after adding in a day or 2 in between my 2 weight lifting days doing some calorie torching cardio like Zumba or bike riding. As much as I'd like to only have to work out twice a month like Dave, a woman needs quite a bit more. It's important to keep moving on your days off, light things like walking and doing chores around the house are great. Men and women burn fat so much differently, and unfortunately we've been burdened with having to work twice as hard as the guys to get results!


     


    Last but not least, if you haven't already, I would look into what nutrients are ideal to have during breastfeeding. Make sure you are getting everything your baby needs and that nothing is getting left out. I don't claim to know anything about this area, but imagine your nutritional needs are different during this time, especially on those workout days.


     


    I'm in the same plateau boat with you - hang in there!




     


    I have been paleo for about 4 years now. Started bulletproof coffee a year and half ago and finally got to reading his book this year and still finishing it.


     


    I am definitely smaller (more muscle, less fat) at the same weight I was after I lost weight from first son. I tried on a dress I had altered when I was 132 lbs from 2 year previous and then tried it on again in May of this year to wear it and it was way too big at same weight.


     


     


    I do not track my eating but I am going to start. I think tracking my food intake will give me some answers.


     


     


  • My update:


     


    I did not reach my weight loss goal now that my little one is one. I am not upset because I know I will get there. My workouts have definitely increased my muscle mass so I am happy with that.


     


    For the most part, I have dropped any other coffees after the morning BPC. I do make my coffee pretty weak right now because of breastfeeding. If I do have anything else it is usually No Coffee Latte so I am not consuming the extra caffeine.


     


    More carbs. I didn't realize I was not eating enough carbs. Which I will know once I start tracking my food. Also, towards the end of being "strict" 2 week BP I was feeling like my milk was being affected. So Jason Miller's advice came at the right time for me.


     


    For now I just going to keep doing what I have been doing, track my food, and be patient because of breastfeeding.


  • DManDMan Master of Arts ✭✭✭
    I am going to stArt my protein fasting Protocol again since my psoriasis and gut are acting up again. That's Usually the Time where i Loose a lot of weight as well. However exercising and working a füll time Job would be hard to pull off without the amino acids for extended Periods of time. Or breastfeeding.

    May you be well, may you be happy, may you be healthy, may you be loved.

    How much to eat:
    advanced | How to train: bulletproof training | HRV: HRV FOR TRAINING HRV BASICS What Affects HRV | Brain  & Memory dual n back training advanced training

     

     

  • Is it just me, or is the news of hearing that you need MORE carbs a little like that feeling you got when your parents told you that you were allowed to eat candy Easter morning?  :lol:


  • Yes it is. But beware too many carbs will summon the Evil carb bunny, who feast on poor souls in their sleep.


     


    frank.jpg


  • DManDMan Master of Arts ✭✭✭

    The evil carb bunny is my bvestest friend and comes visit me every weekend when I have my plantain pancakes with applesauce along with Rick & Morty. :D


    May you be well, may you be happy, may you be healthy, may you be loved.

    How much to eat:
    advanced | How to train: bulletproof training | HRV: HRV FOR TRAINING HRV BASICS What Affects HRV | Brain  & Memory dual n back training advanced training

     

     

  • Your diet is AMAZING woman!!! Really impessed... I have a quick thought. Have you thought at all about the fact you are still breast feeding. I work with many women, and know that plays a part in weightloss... Usually for the better actually... But I see you have kept close notes to your food and training... How often do you breastfeed?... Maybe you need more water?... Perhaps the breast feeding has a play in your weightloss or the plateau... I think to be at 10 lbs to go when your baby is only 11 mo old is amazing... Great job!


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