HELP! Where to go from here? PLATEAU

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I've come down from 235lbs to 191lbs. I am male, 6 foot 2", and 19 years old.


I have not lost any weight for a week, which is unusual for me as I am use to consistent weight loss.


I tend to do 10 minute warm up on the treadmill (0.5-1 mile), do weights (bicep curls, tricep presses, and shoulder press, and squats, push ups, hammer curls, but i only do one muscle group a day).


I don't know if I am gaining muscle, or whether I have reached a fat loss plateau.


Anyway, I decided to have a "refeed" period over the last 2 days and tomorrow I plan on switching to higher intensity workout on the treadmill and maybe trying the paleo diet.


Also, I tend to have a maximuscle protein shake after every workout.


I'd really appreciate help. I have noticed that these forums seem to be quietish recently. :(
 
If your chest measurements are going up and waist measurements going down, then you are gaining muscle. If your waist measurements are the same then you have to reduce caloric intake. Another way is to buy a scale which measures body composition and use that as a baseline.


If you are finding you are not losing body fat, then you are simply over eating.
 
Originally Posted by HyungJun


If your chest measurements are going up and waist measurements going down, then you are gaining muscle. If your waist measurements are the same then you have to reduce caloric intake. Another way is to buy a scale which measures body composition and use that as a baseline.



If you are finding you are not losing body fat, then you are simply over eating.
Click to expand...


My scales do body composition and I apparently have 25% BF. Thanks for the tips.


I am confident I am not overeating. Although I am not counting calories, I eat only meat, vegetables, fish and fruit. I eat until I feel full rather than eating to satisfaction as I used to.
 
If you are not counting calories, then how do you know you are not going over?


Again, if you are eating until you are full. Yes, that is a good way to start but your brain sends signals to the body that you are full after a certain time. So you could be eating for 15 minutes before your brain is telling your body it is full.


So I am saying to count calories, work out how much your body needs and you will lose weight again.


You didn't mention any breads, rice or pastas. Other words, you have limited yourself. The weight loss you would of seen would be mostly from water.
 
Seriously. you should give a try with the veggies once you're done with your exercises.

The best way is to eat a good salad.
 
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