Ok, basics - 5'5 male, big frame [wide, deep chest], 45. Due to some injuries and kids, I had let my weight get away from me. I was mid 190s in January, wanted to be 150.
Starting on New Years, I started a diet and workout routine. Smoothie breakfast, around 500 cals for lunch [chicken in lettuce wraps], but fairly freeform dinner [admittedly big], usually home cooked, sometimes a small dessert. I don't snack. My diet has no particular rules. I wanted a manageable, repeatable diet that I enjoyed, and i have that.
Back then, I started with pushups on knees. Now I do 3 sets of 55+ M-F, often more. My exercise M-F day varies, but as an average, 175 pushups, armstrong pullup program, 300 crunches, leg lifts, 300 jumping jacks, dips, and around 2 hours middle effort [avoiding knee stress] on the treadmill [nordic track estimates i burn 1000 cals, but i doubt it]. I take off if I feel I might hurt myself, but this is rare. I am happy at this level of exertion [ie, not driving myself crazy].
In short, I feel strong and fit and I dropped 25-30 pounds. I added a lot of muscle, and continue to- the armstrong pull up program is fantastic [used it when young to stay fit] and i still improve weekly.
But... I haven't lost weight in like 3 months [i only check once or twice a month]. I am in my mid 160s and I still have, guessing, 10-15 pounds to lose [I don't know exactly... usually if I'm in my 140s I am too skinny, but I think due to muscle mass and age I really want 150-155. I had a 'sugar free' [dessert free] October that didn't change the scale... though I did add an apple a day for dessert so maybe I undermined myself.
Any ideas? Should I start measuring my dinner [I definitely put down food at dinner]? I feel like I have great success, feel fit... but I feel like I have abs hidden under more than a little excess weight.
What I would like to do is find a way to spend a month or two and burn off 10 pounds, then go back to my current eating plan, which appears to be maintenance. Sorry if this is long winded... when I was younger my current habits would have me very fit... but for some reason, I can't shake the last bit of excess weight.
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source https://www.reddit.com/r/loseit/comments/jsjx4o/need_help_breaking_through_a_plateau/
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