Very slow/No Fat loss

[Shreesh]

Hi guys,
I started exercising about 18 months ago, and back then I was weighing 191 pounds, my height being 68.5 inches. Now I am weighing 161 pounds. My weekly schedule is:
Sunday: Chest + 30 mins Barbell Complex
Monday: Back + Barbell Complex
Tuesday: Legs + Barbell complex
Wednesday: Shoulders + Barbell Complex
Thursday: Arms + Barbell Complex
Friday: Abs
My daily calorie intake is about 2200 calories.
But since the last two-three months I am noticing that the scales haven't been dropping niether my body composition seems to change drastically, inspite of so much exercising.

Any recommendations to lose the last 10-15 pounds of body fat would be appreciated.

[csb5731]

At 160 lbs, my maintenance calories when essentially sedentary (just lifting) isn't much more than 2200. Maybe 2300-2400 kcals/day. So it's not surprising.

So either drop calories, add some cardio, or a little of both.

[Shreesh]

I think you are mistaking Barbell complexes with normal lifting exercise. It's a High Intensity Barbell Exercise circuit and while performing it my heart rate is constantly elevated for 30 minutes(180-200 bpm). This alone makes 500-600 calories expended. And taking 400 calories lost in a weight lifting session, my TDEE goes up to 2700 calories. This is without taking into account the afterburner effect of the Barbell Complexes.

[csb5731]

Regardless of what your estimated TDEE is, you don't stay the same weight for 2-3 MONTHS eating 500 calories less than you are actually expending. If you weren't burning fat, you'd be going through LBM, and weight would be lost. So either you are underestimating calories, or overestimating your TDEE, or both. A short diet break might help a little bit in restoring the adaptive component of your RMR, but the reality is that you'll probably have to switch something up.