I think I must be doing something wrong, and I'm not sure what it is. I have some theories, but I don't know why the weight isn't coming off for me.

I started 8/21: Category 2 (25% BF), 215 lbs., and lifting weights 3 days a week. After 22 straight days of compliance (2 refeeds, 3 cheat meals) I have only lost 7 lbs. 5 of which were the first week. I take measurements once a week on Saturday morning and have only lost 1" on my waist and 2 lbs since the first 5 days. My refeeds are Tuesday and cheat meals on Saturday night so I don't think that would affect the measurements.

I have identified a few things that I might not be doing "by the book" and I'm looking for other opinions on what might be the issue.

1. I'm working out too hard - I took the 3 day workout example from his book and adjusted it. I do the max sets he suggests and usually 10 reps instead of 6-8. I used starting weight the 1st week that was kind of low because I wasn't sure how I would feel. I've gone up in weight easily each workout so far, but I'm near my old numbers and I'm struggling a bit more. At the end of each workout I do a 15 min(leg day) or 8 min(upper day) ab workout. I consider it a little cardio. I think it may be too much cardio, but I don't do anything else all day (desk job). I also drink a whey isolate drink (20g p, 1 carb) before and after my workout. I tried skipping a workout before my last weigh in, but I'm not certain what affect it had.

2. I'm doing refeeds and/or cheat meals wrong - my first refeed was day 9 on the diet. 4 days after my 1st cheat meal. Eating that amount of carbs (goal of 400g) was awful. I got them all by eating a small amount of quinoa, sweet potatoe, bread, and a TON of lentils. I was forcing them down and felt way too full. 2nd refeed I set my grams goal a bit lower and used brown rice. Still way too full, but better. I can't imagine why I have to eat so much, but since I'm lifting I do as much as I can.

I haven't gone crazy on my cheat meals. A Caniac w/ sweet teas one time. A pretty thick bacon double cheeseburger, shared fries, and a milkshake another time. Then last one was Chicken Parm, cheese bread, and some ice cream for my wife's bday. I don't know the calories but I think they're reasonable. I always hit my protein too.

3. Eating off the list - I have not been fighting cravings or hunger so far, and haven't felt the need to eat veggies at each meal. I take a greens supplement and I'm trying psyllium husk for fiber. Neither were on his list. I've also tried a few 0 calorie seasonings. Walden farms dressing and bbq sauce with my chicken/turkey (no more than a tbsp). I also like Propel's 0 calorie electrolyte powder. At most one or two packets a day. Also, it's a bit easier to swallow all of these big vitamins for me with Jello. So, 1 or 2 sugar free 10 calorie Jellos if I need it. I wonder how all the 0 calorie sugar substitutes affect weight loss sometimes.

4. Sodium intake and water - I don't know a good way to monitor all of my sodium, but I would be surprised if I get 3g each day. I brine most of my meat and use some salty seasonings, but not a ton.

I also doubt I get 2 gallons of water a day. I drink at least 1 gallon, but not much after that. Just seems like I go to the bathroom enough already.

Last thing that isn't quite compliant is that I'm still not up to the full 3 doses a day of the EC stack. I'm very sensitive to stimulants and I'm working my way up. Ephedra is at 1.5 doses. Caffeine is at 1 dose.

Sorry for the wall of text, but I appreciate any thoughts or comments from the wealth of experience here. I promised myself 6 weeks on this diet, but the lack of results through 3 wks is disheartening. Thanks!