First, Im 6 ft 2, 194 lbs, 19, have around 20% BF and have been training for a year now
Ive been cutting for almost 4 months now, I lost 24 lbs over that time with calories starting at about 2600 Calories a day and Ive been going down 300 everytime I reach a plateau in my weight loss, I also do 30 minutes cardio 4 times a week after my workouts.
2 weeks ago I was stuck at 194lbs so I lowered my calories by 300 which put me to 1500 calories a day which is pretty damn low, and since then I havent lost any weight even though I still have a lot of fat on me. I would lower my calories even more but Im sure that wont be good since Ill be losing a lot more muscle then I need to
My Macros: 185g Protein, 105g Carbs, 30g Fats
Anyone have some tips for me?
|
-
12-17-2012, 10:00 AM #1
Why Cant I Lose Anymore Weight at 1500 Cals/Day?
-
12-17-2012, 10:04 AM #2
-
12-17-2012, 10:06 AM #3
-
12-17-2012, 10:11 AM #4
So upping my fats by about 30g more? Or should I add even more? And my tracking is accurate, I check the labels and weigh/measure all of my food
I was at 1800 calories before but I wasnt losing any weight so Im a bit confused, I should go even higher then 1800 calories?Last edited by JJ1050; 12-17-2012 at 10:16 AM.
-
-
12-17-2012, 10:32 AM #5
-
12-17-2012, 10:41 AM #6
1. You're probably tracking your weight loss wrong.
Weigh your self every day and take the average for the week. Compare the averages from week to week. You will see progress better this way. If you are truly stalled (ie, no changes in weekly average for more than 2-3 weeks), only decrease by 100 calls not 300 cals. That's way too much.
-
12-17-2012, 10:42 AM #7
You need to go back and re-calculate things and your energy levels. In addition, you may want to make sure you are tracking calories. Based on being lightly active, your BMR is ~2867. No way you are counting calories correctly and not losing weight at 1500, even if you do nothing but sit all day and lift twice a week.
Maybe you need to go back to eating at maintenance for a week. Really though, up your fats.
-
12-17-2012, 11:07 AM #8
-
-
12-17-2012, 11:15 AM #9
-
12-17-2012, 03:27 PM #10
-
12-18-2012, 02:32 AM #11
-
12-18-2012, 07:58 AM #12
I'm guessing you might be right on calories 4-5 days of the week but your cheat days might be excessive. Are you tracking your cheat days religiously? I know I said I hit a plateau and then realized sure I was losing 3500 cals a week in deficit but eating about 3000 extra on my weekends.
Starting Weight 255lbs. 2/1/2011
Best weight so far 187lbs 5/1/2012 - Then got a hot gf a boat and gained fat lol...
Starting again for the finish line of 180lbs - 11/1/2012 @ 201lbs
-
-
12-18-2012, 08:17 AM #13
-
12-18-2012, 08:33 AM #14
- Join Date: Nov 2011
- Location: Ohio, United States
- Age: 45
- Posts: 751
- Rep Power: 229
Everyone's already told you where you need to look for correction, just going to let you know that at your size, if you continue to have your fats that low, I hope you like the bald look and know someone with a spare liver.
USMC Veteran 2000-2005
Personal
Responsibility
In
Daily
Efforts
Oct-2011: 340 lbs. ~45% BF Start 1st Cut
Apr-2012: 263 lbs. ~32% BF
Oct-2012: 215 lbs. ~23% BF End 1st Cut, Start 1st Bulk
-
12-18-2012, 09:22 AM #15
-
12-18-2012, 09:44 AM #16
- Join Date: Mar 2012
- Location: Florida, United States
- Posts: 7,853
- Rep Power: 49775
sounds like the cheat days and possibly a combination of your body going into starvation mode at that hieght to weight ratio you shouldnt be so worried imo keep doing the weights and try to STAY at that weight.
Runner Crew (48.6 miles Dopey Challenge -- Completed)
Skinny to fat back to skinny crew
Just say no to Carbs
-
-
12-18-2012, 09:54 AM #17
-
12-18-2012, 10:02 AM #18
- Join Date: Nov 2010
- Location: Virginia, United States
- Posts: 3,008
- Rep Power: 3119
Fat loss is a function of a long term calorie deficit. *You have to look at this in terms of weeks and months rather than days. *If you are in a 500 calorie deficit for 6 days per week, that is a deficit of 3000 cals. *If, on your 7th day each week, you eat 3000 cals over your maintenance, you just wiped out your entire weeks worth of dieting.
It is as simple as 4th grade math. *Overall calories in must be less than overall calories out, my friend. *
-
12-18-2012, 11:49 AM #19
Ive only had one cheat day since Ive reached my halt 15 days ago though, and I know I dont go over 2000 calories
Im just going to increase my fat and up my calories by a few hundred over the next few weeks which is what everybodys been saying, Ill see how that goes, I appreciate the advice Ill probably use that later on if I reach a plateau again
-
12-18-2012, 12:01 PM #20
-
-
12-18-2012, 12:16 PM #21
Bookmarks