I'm plateauing hard and Idk what the problem is. Currently 5'9" and about 167ish lbs. Goal is to get down to 150ish while keeping muscle loss to as much a minimum as possible. So that's roughly 17 lbs. This would hopefully get me to the fabled 10-12% bodyfat range.
Issues: weight loss has been a looooot slower than I hoped for over the last two months. I dropped pretty nicely from 176 to 168 over a couple months at the end of 2021 - fighting through injuries and even going for 3-4 drinks with a friend every weekend. I am unsure what exactly I am fucking up NOW. It seems I am fucking bolted to the 167-170 range. The physical effort is there, in fact its better than ever - I am currently averaging 4-5 days a week at muay thai, I only miss it on Sundays and when I have footy practice, which also involves hard cardio; and as the weather warms up I am walking at least a mile everyday around lunch to try to keep my metabolism up during my desk job. I am doing what most normies would consider "intense" cardio 5-6 days a week, so MUST be issues with diet, right?
Breakfast: 3 softboiled eggs, glass of 2%, and coffee with 5-6 tablespoons of cream (I think, rough estimate). This almost never changes, except during the weekend maybe I'll have a bowl of bran flakes + milk instead.
Lunch: salad with balsamic vinaigrette dressing. Mainly spinach, turkey bacon, tiny tomatoes and slices of cheese. 1/2 gallon of water drunk over the work day. Apple.
Dinner: Mishmash of stuff. Sometimes some kind of salad (again, no ranch, just vinaigrette), sometimes breaded fish, sometimes breaded chicken, sometimes a couple servings of chili. Sometimes I'll throw a hot dog in there too. Hard to count calories there. Most likely place I am fucking up.
Beers: 2ish usually over the course of a week when out with a friend or the footy team.
Junk food: hard no, absolutely none with the exception of maybe a snickers every couple weeks around 2-3pm when I am having a particularly shitty day at work
I've done the TDEE calculations, and am targeting roughly 1500 cals a day, putting me at a 500ish/day deficit (probably more considering my almost daily muay thai/footy practice).
I guess I am just not sure what I am fucking up. I can't be THAT filled with shit. I've been at this plateau for more than a month now. There is almost no processed food in my diet at all, the great majority of my liquid intake is water, I drink no juices or sugary shit, in fact I'm at the point where that would probably taste fairly disgusting and even the snickers I occasionally get to cheer me up -- I'm starting to notice that tasting less "good" now. Alcohol - is a couple drinks a week fucking me up THAT badly? I doubt it unless it is fucking with my hormones or some shit - the calorie content just isn't there to really derail me like I have been. I am pretty sure both my breakfast and lunch are under 500 cals each, so unless I am going super overboard with dinners, idk why shit has been so slow to nonexistent.
Fuck man idk, just demoralized right now and need to vent.
