OK, here's exactly what I do. BFL style lifting 3 times a week. Sets of 12, 10, 8, 6 with increasing weight. Then another set of 12 at a slightly decreased weight, and a different exercise for same body part, 12 reps. I try to work to failure on the heaviest set. The 3 sessions alternate upper and lower body.

Sometimes I'll do a moderate cardio on the same day. But on different days, I'll do 20 minutes of HIIT, working very hard.

I'm eating 15-20% caloric deficit (calculated on BMR times 1.5). It's 40-40-20 protein/carb (low glycemic only)/fat.

The scale hasn't moved in 3 weeks. I'm not overweight but am at least 5 pounds overfat. Menopausal (54 years old). Had been lifting light for 9 months. At the beginning of April, started lifting heavy.

I'm getting a little frustrated trying to lose these 5 pounds. My BF is just barely in the normal range for my age, but isn't healthy.

Any miracle workers out there?

Thanks, folks!