Where am I lacking? Advice?

[icancunha]

Looking to get over this stall I’m at.

I’m working on getting labs to rule out some behind the scenes stuff. But in the meantime my ETP macros are here in the pic.
I’m nailing them. Have been.

Can’t seem to get under 221/224 just ridding this wave. Over 4 weeks now of no scale movement. Energy is good, sleep and water in take are all there.

Down from 234 in January. So it’s not nothing but I’m not happy with the small movement on the scale and then the stall.

Goal is to be back to 190 where I was comfortable and able to see the fruits of my labor. Pix of where I was and trying to get back to.

Covid was a thing for sure. But hair loss weight gain without trying and just blah. Something got to give.

Thoughts? Where am I lacking? Should I try some supplements?

Female - 35 - 5’6”

Thanks for the commentary.

 

[NeuroRN]

I think labs are in order here. I saw your first post and got distracted. PrivateMDlabs dot com is a good place to order lab work.

The hair loss and weight gain could be a lot of things. I would start with CMP, CBC, Thyroid, test e2. I’m sure I’m forgetting some.

Are you on birth control?

 

[icancunha]

Thanks!

No birth control.

 

[Poppy]

Are you getting in any sort of cardio? I hate that word…

 

[NeuroRN]

Yeah then i think checking test, estro, and thyroid especially free t3/t4 would be good info to have.

 

[icancunha]

Ha ha. Yes. I walk a few miles 3-4ish a few times a week. And lift 3 sometimes 4 times a week depending on my schedule.

 

[icancunha]

Thanks. Y’all feedback has been better than anything I’ve gotten from doctors.

 

[Poppy]

@NeuroRN is extremely sharp/smart. He will absolutely tell you straight.

I’m curious as to where you got your macros… especially the carb/protein split.

 

[NeuroRN]

Unfortunately, doctors and women’s hormone understanding is… well, shit. Haha they don’t offer much support. I don’t know everything, but hopefully we can figure out what’s going on.

 

[Dirtnasty]

I’m not a doctor but I know I don’t understand woman’s hormones

 

[Anabisi]

I just nod and say yeas dear myself

 

[Bigmurph6]

So honestly when I hit a stall or plateu which your reason might be different but my first suggestion is to change up everything that you do for your workout routine.
Your body and muscles can get used to a regular routine even changing your diet to other foods helps people overcome a plateu.
Rest is extremely important also for our bodies to heal and be able to recover and achieve our goals.
Just a couple quick things that can possibly make a difference.

Good luck and good gains

 

[John]

Good point, her carbs are higher on most days, but then again so are mine…

 

[Poppy]

I think knocking carbs back a bit and upping protein… changing up her training like @Bigmurph suggested might shake up her metabolism and get het out of the funk.

Along with blood labs.

 

[icancunha]

ETP (eat to preform) I got into this program back in 2019 followed it until it gave me way tooooo much food. Like. Too much. And then went rogue and did it myself using an app to track.
This is something I pay for. Supposedly it’s amazing what’s your take on the set up they gave me? I’ve never calculated on my own. Just relied on these guys.

 

[Bigmurph6]

Im curious about it I see that they adjust your macros I believe on how difficult the day is I see where it says Goal low, medium, high. Do you choose which days are which or does it choose for you?
Also do they just do diet or do they also plan your training?

 

[Bigmurph6]

I didn’t notice before but I don’t like that some days they feed you but then in the same week on another day almost starve you? Unless you feel like this is a good thing and working. I definitely question that you don’t have a continuous macro plan and then adjust weekly or monthly depending so that your body can adjust to it I believe that might be something to look at sorry I didn’t see it earlier.

 

[Poppy]

@Bigmurph pretty much asked all the good questions.

I think we can get you back on track or at least give it a good shot if you get back to us.

 

[Causkatz]

How would you feel if you ditched etp for a few weeks? I would keep your macros the same for every day. Honestly it makes it easier for meal prepping. I can make the same meals for every day of the week and not have to think. I also like to think of it as total in/out for the week vs the day.

Definitely try upping your protein. For comparison, I’m 135lbs and get about 160g a day and 60g of fat. I fill the rest with carbs to fill my calorie needs and generally just adjust my carbs.

Lastly, I’d follow the recommendations these guys have given. They know bloodwork better than I do lol. If your thyroid is off see if you can get an appointment with an endo so you can get it sorted out properly.

 

[Kad1]

I personally am not a fan of ETP. Agree I’d switch it up and drop carbs a bit and see how you feel. Like @Poppy said try and get some steady state exercise in as well as maybe 1-2 HIIT sessions and see if that helps. Also @NeuroRN recommended some labs, get on those. There are a few docs that work with women as far as hormones go. There’s a good one here in NYC and a group out of Florida. Google it and see what you come up with. I think you look fantastic by the way. You should be proud of your success amd not get discouraged by a stall , happens to us all. On the hair loss front, stress can certainly be a cause so be mindful of that. Be sure you are getting enough healthy fats in. Do you take any sort of multi vitamin?