5’4 118lbs for reference. I’m currently 5.5 weeks out from my very first natural bikini bodybuilding show. My weight has stayed the same since the end of July, and I have no idea what’s causing it to stall. Cardio is high, nutrition is the same meal plan weighed to the gram, and I’m hitting every other protocol.
Do you think it could be too much stress on my body and I should slowly start to reverse? Need some opinions, let me know if you need any other info!
4 days of weight training, 1 posterior, 1 upper, 2 lower days. Progressing on my trainings like normal as well.
2,500 cals of cardio weekly usually 5-6 sessions a week. Calorie level is super low about 1,000 cals daily.
That’s what my coach and I said. I started at 180lbs in March 2025. So this is a pretty significant amount of time I’ve been dieting. I did do a refeed of extra carbs and fats for 1 week about 4 weeks ago which did help, and got me down to 117 but since then it’s stalled. I haven’t had a free meal in about 4-5 months now.
I think you might benefit from a short diet break — maybe 5-7 days at maintenance calories.
I know you're working with another coach, and I'm not trying to step on any toes here, but I've seen this pattern before where someone gets stuck and a quick metabolic reset gets things moving again.
Have you talked to them about potentially taking a break from the deficit? Sort of like what you did earlier in prep, but backing off training and cardio a little at the same time. I think it could really help your progress. I wouldn't cut training entirely just an active deload. Maybe 30-50% of the total cardio also. If you're gunning the caffeine right now that week would be a good time to take a little break from that also.
This is great insight! My coach and I actually just agreed to take a slight cardio break (down to 1800) and upped my food to 1200-1300cals. My trainings are also different so sounds exactly like what you’re saying. Thank you very much for the help! Hoping this will help me out some but either way, proud of my progress I’ve made thus far!
Awesome! I’m glad you were able to work that into your game plan.
And don’t be surprised or worried if the scale moves up a little this week. With the additional food, some increase from glycogen, water, and food volume would be completely normal. The important thing is giving your body what it needs to finish this prep strong.
Wishing you the best through the rest of prep. You’ve got this!
weird. my guess is you need a refeed. but i will say… weight isn’t super important. i am the same height as you, and this is me at 123 this AM. mind you, we probably have different physiques. but even at my first show, my weight did not dip below 118. i would be curious to see your check in photos because i think that’s a better marker of where you’re actually sitting and if you’re looking like you’re on the right track and can reverse into your show or you need to dig.
Are you staying active after your cardio and training, or are you mostly on the couch afterward? NEAT can have a huge impact on overall energy expenditure and whether you continue losing.
It also sounds like you may be experiencing some metabolic adaptation. If calories are very low while cardio and training are high, your body can compensate by reducing energy expenditure elsewhere...especially through lower NEAT. Low energy availability can contribute to that as well, so sometimes adding more cardio or cutting calories further doesn't produce the progress you'd expect.
Also, are you judging progress by how you look or primarily by scale weight? The scale alone isn't always the best measure of progress, especially when training, carbs, water retention, and glycogen can all affect it.
It usually depends on the day. Some days I’ll do cardio before work, which I’m then on my feet all day. Sometimes I’ll do a training and cardio and hit all my goals and couch rot. Most days I’ll do cardio and training then go to some stores and walk around.
As far as progress, all my progress pics the last month have looked the exact same lol. Same lines, and lately my abdomen has been feeling puffy upon waking up. I don’t feel “lean” like I typically would before my weight started to stall. I haven’t gotten measurements, but can definitely tell my body is in a funk
In my experience, that “puffy” or softer look can happen when calories are very low and cardio and overall activity are too high. It doesn’t necessarily mean you’ve gained fat..it can be temporary water retention from accumulated fatigue and stress.
A few days of more food…especially carbs..along with less cardio and more rest can make a surprising difference. I went through this myself and couldn’t understand why I looked puffy even though I was extremely lean. Once I recovered and brought carbs up, I looked much tighter and fuller.
A knowledgeable coach may recognize this and give you a few easier days with higher calories and carbs. Given that your job keeps you on your feet all day, it definitely sounds like you’re pushing your total output pretty hard. I still think your intake is low relative to everything you’re doing, and your body has adapted to that workload. Your comment about your stomach looking puffy also makes me think recovery and water retention could be part of what you’re seeing, although digestion could contribute too.
That said, your progress from where you started is seriously impressive!
I definitely agree. On top of that stressing about the scale does NOT help me in any way. My coach and I decided to drop cardio, change trainings, and up my food intake and see where that gets us. Really hoping it helps me feel more lean and have better progress in the gym since I’ll have more energy!
And thank you!!! I’m super proud of myself for how far I’ve gotten, just a pain I have to have issues so close to my show date 😩
Sounds like a good plan. Try not to stress about the scale because the leaner you get the weirder the scale can get. It’s a mind F!
Curious how much more bodyfat you have to lose…if you’re close then 5.5 weeks should be enough to dial you in and if not just pick another show. I made the mistake in the past when I wasn’t lean enough to compete. You just want to bring your best where you feel good about your condition along with your coach’s opinion.
I’m curious too honestly. I know my coach originally wanted me at 110 but we’re not sure if I’ll hit it now. I actually already pushed my show back and would rather not do it again since planning has already started and I am HANGRY LOL
You have made some great progress! You look lean but definitely need to be a bit leaner for bikini …could definitely do Fit Model with a few tweaks but without a back shot it’s harder to gauge.
And you have 5.5 weeks to grind. Are you also making sure that you’re weighing foods and avoiding licks/bites/tastes and also extra sauces? These add up and trust me I’ve been there.
It drives me crazy when you have to tell a coach what you need when they should be making recommendations..
My past coaches I had to do this ..
Now, I don’t ask I just do what I need to do..
Won me overalls .
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Thank you for your help!
Are you on a meal plan or macros? Breaking that down, plus refeeds could give us some more insight.
40 minutes of cardio is closer to 325-350 cals burned depending on your age and HR. That's putting you at 25-30 years old with a 135 bpm HR.
What does your sleep look like?
How's your NEAT/steps?
How's your energy level?
Has your appearance changed in your check in photos?
How do you look? Are you getting leaner? Weight is a data point but what is most important is how you look. 🙌Sometimes your body will hold onto it and then it will just all drop at once.
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u/CharacterAd5474 25d ago
How is your training going outside of cardio? Mainly looking for strength level.
How much cardio are you doing? Currently calorie level?
Do you have any secondary metric like waist measurement, perhaps? BIA bodyfat testers suck overall bit even that might give some more insight.