How to Beat Body Weight Stagnation – Round 4 – Week 2

A couple of weeks ago, I finished up Round 3 of my Bigger Leaner stronger workouts. Halfway through, it appeared that my weight was stagnating and I wasn’t losing body fat that I’d hoped. While I had seen the scale get down a couple of pounds, it’d shoot right back up another three pounds a couple of days later. I assumed most of this was water weight fluctuations, but I hadn’t been playing much hockey as of late as for some reason my league decided to go on a month long hiatus from my team. NO, I wasn’t suspended. I typically lose quite a bit of water weight as seen on Monday mornings after my hockey games and the body fat percentage goes down.

Starting Numbers

Weight168.2 lbs
BF%16.6%
Muscle Mass%42.9%

The last time I checked in

Round 4 – Week 2 Workouts

Monday – Chest
Exercise Set 1 Set 2 Set 3
Incline Bench 185 x 5 185 x 4 185 x 4
Flat Bench 205 x 3 195 x 4 195 x 4
Incline Dmbl (2 x 65lbs) x 6 (2 x 75lbs) x 8 (2 x 75lbs) x 8
Cable Flies
(low, mid, up)
25 x 18 25 x 18 25 x 18
Ab Circuit 15 Ab Rollers
15 Medicine Ball Twist
15 Crunches
Tuesday – Back
Exercise Set 1 Set 2 Set 3
Weighted Pullup 45 x 6 55 x 5 55 x 5
Barbell Row 165 x 6 175 x 6 175 x 6
Cable Row 165 x 8 180 x 6 180 x 6
Dbl Shrug 80s x 10 80s x 10 80s x 10
Calf Circuit (in, out, mid) 155 x 18 165 x 18 165 x 18
Wednesday – Shoulders
Exercise Set 1 Set 2 Set 3
Bar Standing Press 125 x 5 125 x 5 125 x 3
Dmbl Front Raise 30 x 8 30 x 8 30 x 8
Dmbl Lateral Raise 25 x 6 20 x 10 20 x 10
Dbl Shrug 80s x 10 80s x 10 80s x 10
Ab Circuit 15 Ab Rollers
15 Medicine Ball Twist
15 Crunches
Thursday – Legs
Exercise Set 1 Set 2 Set 3
Squats 225 x 6 225 x 6 225 x 6
Romanian Deadlift 245 x 6 255 x 6 265 x 6
Leg Press 25 x 6 20 x 10 20 x 10
Calf Circuit * 280 x 10 – 115 x 8 280 x 10 – 115 x 8 280 x 10 – 115 x 8
*Leg Press calf raises and seated calf raises
Friday – Upper Body
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 155 x 10 155 x 10 155 x 10
Barbell Curl 105 x 6 105 x 6 105 x 6
Close Grip Press 135 x 8 145 x 8 155 x 6
Dumbbell Curls 40s x 6 45s x 6 50s x 5
Skull Crushers 95 x 6 95 x 6 95 x 6
Ab Circuit 15 Ab Rollers
15 Medicine Ball Twist
15 Crunches
Saturday – HIIT

HIIT – 25min – 15sec run 45sec walk

Sunday – Hockey

Weight Stagnation

After Round 3 of my workouts and dieting, my body weight seemed to stagnate. I remained around ~169lbs. I felt I was getting everything in cardio and moving enough throughout the week. I should be dropping half to a full pound a week. If you have experienced this, this is the point where frustration may dig it’s ugly claws into your hard work and goals and pinch you hard enough to quit. In my own head, I’m not content with what was happening, and I think, “well this is how it is”. NO, I’m going to figure this out!

It’s a pretty simple equation to losing weight. Calories out must be greater than calories going into the body. So what could I change?

I was doing 15 minutes of HIIT training twice a week, and playing hockey once a week as well. I even joined a number of work week challenges with friends on FitBit, so I was averaging about 15,000 steps a day.

It was as easy as this.

I looked at my diet plan and asked, where can I cut a few calories. What do I dislike the most in my current diet?

Around 3:30 or 4 o’clock everyday at work, I’ll sit down for a snack. This is probably my least favorite snack of my day because of one food item, tuna. A can of Sunkist Tuna is the one hundred calories I could cut easily from my diet. That’s it, one hundred calories no longer in my diet plan.

Final Numbers

I’m happy to report the change in plan has worked.

Weight – 165.4lbs
BF% – 16.1%
MM% – 43.3%

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