7.5 weeks ago I started a high protein/calorie deficit diet, combined with heavy compound lifting and HIIT cardio 4x a week. Eating under 2200 calories a day, and over 225g protein, I went from 241.5 to 229 in 5 weeks, and I was very happy with the results. However, over the last 2.5 weeks, I have been stuck at 229lbs.
This week, I have consumed under 2k calories each day and worked out four times already. I drink around a gallon of water every day. And yet, every morning I wake up to 229.
I have seen marked strength improvements over these 7.5 weeks (1RM on SQ, BP, and DL all up at least 30 bs), and some minimal differences in definition in my quads, shoulders, and arms, but again, the scale is not moving one bit for me.
As I am in a cutting phase, I am feeling a little depressed over this sudden plateau lasting for almost 3 weeks. I know you cannot gain muscle in a calorie deficit, so I do not believe the fat lost is being replaced by muscle gained.
Can anybody help me figure out what is going on?
Diet today:
Breakfast:
8 Egg Whites
1 Scoop of Whey
1 Scoop of Pre Workout
Post Workout:
Banana
2x Scoops of Whey
2 tbsp of PB Fit powder
Lunch:
4 Oz Green Beans
10 oz Chicken Breast
Dinner:
6 Oz Steak
4 Oz Sweet Potato
Protein:238g
Carbs: 117g
Fat: 43g
Calories: 1826
Calories after exercise: 1498
Today's Workout (I do a 4 day Push/Pull split using only barbells/ez bar/plates/kettlebells)
Pendlay Row 5x7
Deadlift 5x5
Pull Up 3 Max Sets
Kettlebell Bent Over Row 3x12
Ez bar Front Raise 3x12
10 Min HIIT on Concept 2 Rower
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