Lose Fat

Diet 911: Battling Weight Loss Plateaus

The last few pounds are the hardest. Bust through a weight-loss plateau with this diet rescue.


Steak and Broccoli


1:00 PM

  • Chicken & spinach salad
    • 6-8 oz. grilled chicken
    • 2 cups cooked spinach
    • 1 medium apple sliced
    • 1/4 cup cranberries
    • 1/3 cup walnuts or 1 tbsp flax oil on spinach


3:00 PM (30-60 min prior to my workout)

  • Whey protein shake
  • Piece of fruit (apple, grapes, banana)
  • Pre-Workout drink (I use Muscle Pharm Assault)

During Workout:

30-90 min

  • Modern BCAA mixed into water bottle


Within 30 min

  • Protein shake (1 scoop of whey & 1 scoop of casein)
  • Grapes

To maximize your results, I would put a priority on your post-workout shake and recuperation. The faster the muscle replenishes, the faster the soreness goes away and harder you can hit the gym after. Add 20 grams of glutamine and 3 to 5 grams of glycine to the mix. Glutamine is a gut health builder and accelerates lean muscle gains. It rebuilds your gut flora, increasing nutrient absorption and building a strong immune system. Since cortisol is very high after those big workouts and very catabolic, glycine will help bring it down. Start with 3 grams and work your way up to 5-10 grams. Like I mentioned earlier, I would limit it to one piece of fruit for your post workout shake.


Between 7:00-9:00 PM

  • 6 oz. lean steak
  • 1 cup broccoli
  • 1/2 cup baby carrots

Late Night Snack:

11:00 PM (1-2 hrs before bed)

  • Casein protein shake
  • 2.2/3 cups of ice
  • 1 tbsp natural peanut butter

Although your diet is well planned, you have to take out the late night snack. Those who eat prior to bed have a harder time losing the last few pounds. Regeneration and repair happens while you sleep and your liver needs the rest from the non-stop insulin production and blood filtration that happens during the day. Increase your fat intake for your dinner to slow down digestion and keep your blood sugar level so you won’t be starving before bed.

One last thing I might suggest is to go to bed between 10 or 11 PM. Research has shown that sleep is one of the major habits to prioritize when you try to lose weight. The rule of thumb is to be sleeping by 10 PM and to get up around 7 AM. Our physiological clocks were designed to work, move and sleep according to these times, so monitor yourself accordingly. For example, having a hard time falling asleep (high evening cortisol) or getting up in the morning (low morning cortisol) is always a sign that something is wrong with your cortisol curve, which is the mirror of your body’s ability to handle and manage stress.

On a final note, you did an awesome job in losing the weight and I wish you all the best for the last few pounds. I hope I helped you solve some of your concerns and that it will help you achieve your desired goal.


Eric Falstrault is a Montreal-based strength coach, Naturopath, Sport Therapist and founder of BODHI Fit. He is certified level 5 PICP (Poliquin International Certification Program) a high level certification program that has proven its grounds on every aspect of the iron game and his specialization is hockey strength and conditioning. Eric has worked with athletes of all levels, from youth sports to professionals in the NHL, NFL and MLS. 

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