Weight Loss - Panic, Adjust, Wait?

[tiramisu]

Just having my coffee and getting ready for another 55 minutes on the Dreadmill.

I'm mid week 5 and the rate of loss seems to be slowing to a snails pace.
Weight loss is closer to .5 pound per week for the last 2 weeks.

I'm seeing changes in the mirror but seeing as my BF is up in the mid-teens I'm a little worried I'm blowing my diet before it is even half way done.

I'm not sure whether the npp/test are just adding water and I'm still doing just fine or if I'm just eating too much. It's hard to imagine I'm eating too much but the scale is worrying me.

How do you deal with this in your diets? I'm sorely tempted to drop fat calories or skip a refeed but I don't want to throw myself into starvation mode.

hmmm, thoughts?

[tiramisu]

My daily carb intake is about 40 grams (palumbo template) decreasing that would be pretty much unpossible. The next possible to cut is fat calories. Cardio has been increasing every second week and I'm currently doing 55 minutes daily.

I'm down about 8-10 pound over 4 weeks but as I said things are slowing/stalling.
Daily caloric consumption is about 2700.

At 5' 9" , 220, 43, sedentary
My BMI requirement should be around 2800 and the daily activity should be good for another 800 or approximately 3600 calories. I should be losing about a pound a week on a 1000 calorie deficit.

I can raise my activity, add more clen or modify the diet. I'd be concerned about losing 3 pounds a week personally. I'd like to have some muscle left when it's done. At 2/wk I should be able to hit 6-8% at 200 at the end of 16 weeks.

[Sean Summers]

I'm pretty sure Dave throws in a Protein/Fibre day to get things moving (instead of having Protein/Fat days all the time). My understanding is that the body is used to using the fat in the diet for fuel. When it's not there (Pro/Fibre day) the body will tap into body fat stores. So you may be doing this:

Mon - Sun = Pro/Fat (not including the carb meal)

You may want to switch to this:

Mon-Tues - Pro/Fat

Wed - Pro/Fibre

Thurs - Sat - Pro/Fat

Sun - Pro/Fibre

If it still doesn't move you can bump the Pro/Fibre to EOD. Obviously, you can bump up cardio also. It's not uncommon for Dave to prescribe 3 hours of cardio a day.
SS

[Sean Summers]

Also, Dave's diet is designed for a 200lb + bodybuilder (it is different for a 250 lb guy). Is that you? If not you may have to make allowances.
SS

[tiramisu]

Thanks Sean.

I appreciate the input. I'm 220 @ About 16%. My current cardio schedule is increase 5 minutes every two weeks till i hit 60 then split to 2 session and continue the increase till i hit 2 - 1 hour sessions on the dreadmill per day.

I've seen dp do the pro/fat pro/fibre thing with the women regularily. It didn't click that he did it with the men as well.

I'd like to be targetting around 1.5-2 pounds per week through to May 1 but I don't want to be stupid about it and chew up the muscle that it took me all year to put on.

It would suck to end up on May 1 exactly where I was a year ago.

[natenator]

Pro/Nofat days generally come 4-6 weeks out from your planned end of the diet. It's too early for that now.

Are you shitting regularily? At least once a day?

Are you using an anti e?

I'd suggest splitting up your cardio to 40 mins in am and 40 mins after training and increasing it every week or 2 by 5 mins/session.

Any T3/Clen being used?

Also how much water are you drinking?

[tiramisu]

I'm still @ 20 mcg of clen per day, haven't raised the dosage. No T3.
No anti-e I haven't seen any real need ( test @ 500, npp @ 700 )

I'm doing metamucil twice a day but bowel movements are down to once a day nonetheless.

[jamex]

I'm around the same timing of keto as you and I've been using a tanita scale and noticed the weight loss slowed this week but the bf% was still going down (wtf?). Mirror results look good, and what i can pinch in my fingers around the waist still seems like its improving week over week.

I also ****ed up my refeed on the weekend because I was a retard and ate some junk food at a party and the next morning felt guilty so skipped my proper refeed and looking back I didnt get nearly the amount of proper carb-up that I needed. I'm starting to think that could be responsible for some metabolic slowdown as this week I felt noticeably less energized. So hopefully you haven't been skipping your carbups in an attempt to lean out faster or whatever.

I'll be following your updates as I read them in various threads and try to contribute my progress as well. At this point I'm doing trace carbs first 3 meals, and no carbs (just straight oils, or fatty meats) the last 3 meals, and I'm down to around 30g carbs daily now I figure....but I'm also quite small mass wise. Workout strength has been really odd. Some lifts I feel improvements the past couple weeks, others I'm struggling to hit the final rep I was fine with the week before.

Post in Praetorians Q&A thread and see what he thinks.

[natenator]

I'm still @ 20 mcg of clen per day, haven't raised the dosage. No T3.
No anti-e I haven't seen any real need ( test @ 500, npp @ 700 )

I'm doing metamucil twice a day but bowel movements are down to once a day nonetheless.
Fiber with each of your shake meals

Clen should be at 40mcg now, split 20mcg morning before cardio and 20 late-afternoon. Increase by 20mcg every 2 weeks (Praetorian's strategy so I cannot take credit).

Add in an anti-e. Aromasin, 12.5mg ED. It will help keep water at bay.

Water instake between 4-6L or more if possible but keep it as consistent as possible each day. Helps remove variables.

40 mins cardio before and after training and on non-training days. Increase to 45 mins/session in a week, 50 mins/session in 2 weeks.

After the end of the second cardio increase consider dropping SOME calories for a week or 2 before moving onto pro/non-fat days.