Stuck at 155lb (20lb more to goal) - Advice?
 

Hi,

I was hoping to get ANY feedback or suggestions.

I am stuck for a month at 155lb no matter what.

Here are my starts:

5'5" - eat 1,320 cal - about 60% carbs , 20% fat, 20% protein.

Carb number comes mostly from fruits.

Exercise - 4 times a week 45 min cardio at 80% HR ; 3 times a week weight lifting.

So annoyed and don't know what happened really. I tried "eating back" 70% of workout calories burned and started to gain. Now I don't eat back but could I be underrating then? So confused...

20% fat and 20% protein when working out intensely is bound to set you up for some muscle loss. I would suggest eating 1 gram of protein per lb bodyweight rather than 60% carbs. Yes, it's calories in/calories out, but you need adequate protein when weightlifting/exercising to minimize muscle loss.

You're eating too little and not getting enough protien for how much you're working out.

I agree with sacha - try upping your protein and decreasing your carbs (fat may go up as well, that's OK) while keeping your calorie level where it is for a few weeks and see if that works for you.

Drop carbs down to 40%, protein up to 30% and fat will get up to aroudn 30% too. That'll be partly adding more veggies and more protein to your diet and eliminating a lot of fruit.

Thanks so much for your feedback.

Makes sense now that I think about it. I have been eating plant-based diet and transitioning into vegetarianism for years now and I guess I have to really get on with the plant-based protein shakes now that I am working out.

I'm going to lay off too much fruit also.

It's hard with a plant-based diet. Lentils are a good source of protein (although still have 2x as much carbs). I would really recommend checking out veganbodybuilding.com for lots of info on how to get a higher protein intake into a vegan diet (you can of course add vegetarian options). Greek yogurt is my fav. source & cottage cheese.

Also good protein sourse - edamame and quinoa

All good advice so far! I would also possibly consider some kind of either calorie cycling or intermittent fasting, rather than eating the same every day.

Mmm quinoa one of my favs :) That combined with garlic, olive oil, and wilted spinach!