Hi,

I think I'm hitting a plateau right now. It's almost 3 weeks that I'm stuck at the same weight.
I'm not 100% clean, as I do some extra during the week ends (cheat meals), and I feel like it takes the whole week to come back to what I was before the week end.
I was thinking that maybe my body get used to my diet and refuses to give up some fat anymore..?
My diet is supposed to be 2500cal but I don't count anymore.
8am: oat+skim milk+grapefruit
11am: tuna
2pm: chicken breast+veggies
5pm: protein shake
8pm: various meal (no fat, no junk, no sugar): usually fish, veggies, meat, carbs (pasta, rice). I'm not so rigorous with this meals as in the beginning, as I allow some white bread, sometime a little piece of cheese, a desert (yoghourt, fruit).
11pm: protein shake or cottage cheese.

What do you suggest to change ? Am I eating too much ? (I'm 187cm, 100Kg).
Or should I just go on like this and I will pass the plateau ?

Thanks
Matthieu

The taking a whole week thing is likely actually just water weight. What seems like fat that you gained from cheating that it takes the week to work back off, might just be the temporary water weight taking 4-5 days to go away leaving you looking like you should at your current weight, which hasn't actually changed.

As for breaking a plateau, no, doing the same thing will not eventually get you over it. Once you're absolutely sure you're not losing weight/body fat, you have to do something radically different in order to get the process moving again. Start calorie cycling, or add in more activity temporarily, or completely change your style of lifting, etc.

I'm not 100% clean, as I do some extra during the week ends (cheat meals), and I feel like it takes the whole week to come back to what I was before the week end.
Clean up your diet for a week and see what happens. Go with ONE cheat only, and see if that doesn't get your weight loss back on track. Try varying calories; go high on one day, low the next for a week. Try increasing protein (>50%) and decreasing carbs (<35%) per day. There are many variables you can manipulate, but I'd say that cleaning up your diet is paramount. Narrow it down to ONE cheat per week (and keep it reasonable, at that) for a couple of weeks and see if that doesn't get the fat (and the scale) to go down.

-R