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  1. #1
    Registered User Buck2814's Avatar
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    eating clean and working out, but still cannot drop fat

    I workout 5x per week (2-3x weights and 2-3x cardio) and eat approx 2000 calories per day. My weight and bf was exactly the same as it was last week, and the same as it was one month ago. If I cut calories anymore then I will wake up at night hungry and not be able to get back to sleep. Any other ideas?
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    Needs to cut chaser1712's Avatar
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    Whats your weight, height, and bf. Eat foods that are more filling. Lots of lean meat and veggies, high fiber foods
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    Registered User Buck2814's Avatar
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    Originally Posted by chaser1712 View Post
    Whats your weight, height, and bf. Eat foods that are more filling. Lots of lean meat and veggies, high fiber foods
    195
    5'11
    bf around 18%

    My diet is pretty clean (similar to above) and I eat 1ess than 150g of carbs per day
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  4. #4
    Needs to cut chaser1712's Avatar
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    Hmm. well the only thing you can do if your're no longer losing is cut cals. more and eat stuff that will fill you up. Weigh in once a week right when you wake up in the morning but primarily go by what the mirror tells you
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  5. #5
    Blackmill Music 10/10 th3pwn3r's Avatar
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    Originally Posted by Buck2814 View Post
    I workout 5x per week (2-3x weights and 2-3x cardio) and eat approx 2000 calories per day. My weight and bf was exactly the same as it was last week, and the same as it was one month ago. If I cut calories anymore then I will wake up at night hungry and not be able to get back to sleep. Any other ideas?
    You have to eat less. To help sleep you should eat a bit before bed, that has helped me like you wouldn't believe.
    "Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting.Your final body weight at 5-6% will be a lot less than what you think.Talk to me again when you get in contest shape." I'd be willing to say that 95% of people on this forum accomplish nothing in years, don't be one of those people. It's sad,they seem to have the knowledge many don't but can't utilize it.
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    i found eating cottage cheese right before bed really helped me. dont wake up hungry no more. Dont know if eating cc at night is good but...
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    Blackmill Music 10/10 th3pwn3r's Avatar
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    Originally Posted by s_june View Post
    i found eating cottage cheese right before bed really helped me. dont wake up hungry no more. Dont know if eating cc at night is good but...
    There's nothing wrong with it. There's nothing wrong with eating anything at night for the most part.
    "Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting.Your final body weight at 5-6% will be a lot less than what you think.Talk to me again when you get in contest shape." I'd be willing to say that 95% of people on this forum accomplish nothing in years, don't be one of those people. It's sad,they seem to have the knowledge many don't but can't utilize it.
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  8. #8
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    I eat pretty late on some days....I have slowed down as of late, but I have stuck to counting calories and now adjusting to lower them to lose more weight.

    Might need to lower your calories. I am 260 and my maitneance weight was around 2600 IIRC and been trying to shoot for 1800-2000 calories to lose 1 pound a week.

    I would find your maintenance again and see where you stand. Sounds like you need to lower it some...
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  9. #9
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    Drink a small amount of milk before bed or if you wake up in the middle of the night.

    That usually does it for me.

    However depending on your program the cardio could be stopping any muscle gain which would decrease any growth in muscle mass, leading to less calories burnt at rest.

    Eating 2k kcals and working out that much for your weight seems to me like you are at a good deficit though, a deficit that has stopped your body from being a furnace.
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  10. #10
    Registered User boogie102786's Avatar
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    Man I feel your pain. I finally cut my cals a little lower last week and busted my ass everday just to lose 1lb. I'm so sick of cutting. It just get's tougher as you go. It's really killing my motivation.
    What I lack in hight, I make up for in shortness.
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  11. #11
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    Kinda sounds like what I was at I had to drop my cals. Went to 1600 and it started back working for me.I workout 6 days a week 1 rest day. Losing 1-2 lb every weeks. I kinda bounce my cals around now tho to keep my body guessing and it works some days ill hit 1100 others 1600 n most around 1450. I get hungry at night sometimes I have a cup of cottage cheese and it works for me. Look at my sig. U can see my progress. Or even my pics I'm slimmin up and keepin my strenght
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  12. #12
    Needs to cut chaser1712's Avatar
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    Originally Posted by kikinz24 View Post
    Kinda sounds like what I was at I had to drop my cals. Went to 1600 and it started back working for me.I workout 6 days a week 1 rest day. Losing 1-2 lb every weeks. I kinda bounce my cals around now tho to keep my body guessing and it works some days ill hit 1100 others 1600 n most around 1450. I get hungry at night sometimes I have a cup of cottage cheese and it works for me. Look at my sig. U can see my progress. Or even my pics I'm slimmin up and keepin my strenght
    I like to keep my body guessing too.

    Low carbs 1400k
    med carbs 1750k
    higher carbs 2000k

    I mix and match all of these variables from day to day. (mostly depending on my activity level)
    Last edited by chaser1712; 01-17-2010 at 12:20 PM.
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  13. #13
    Registered User Buck2814's Avatar
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    Originally Posted by s_june View Post
    i found eating cottage cheese right before bed really helped me. dont wake up hungry no more. Dont know if eating cc at night is good but...
    That is what I usually eat if I wake up. Have to mix it with a little bit of yogurt or something because I can't eat that stuff plain.
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  14. #14
    Registered User Buck2814's Avatar
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    Originally Posted by tryingtofocus View Post
    I eat pretty late on some days....I have slowed down as of late, but I have stuck to counting calories and now adjusting to lower them to lose more weight.

    Might need to lower your calories. I am 260 and my maitneance weight was around 2600 IIRC and been trying to shoot for 1800-2000 calories to lose 1 pound a week.

    I would find your maintenance again and see where you stand. Sounds like you need to lower it some...
    I figured dropping to 1800 would eat the the muscle mass. I guess I could shoot for 1800, start walking an hour every day on top of my workouts, and then see what happens. I usually eat a couple hundred calories more on the days that I lift (3x per week) and I guess I will need to stay around 2000 calories on those days. I hate cutting.
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    I Didn't read everyones postings, but from what I read of the main post I think you need to drop the calories slightly, nothing huge, just enough so that you will be able to see if there is a change in weight.

    The other thing I suggest if you are worried about waking up hungry in the middle of the night is you need to eat something that has no carbs in it before bed. You do a lot of calorie burning while you sleep, and adding unwanted carbs before bed is like putting a road block up. If you ever read any articles about cutting they always say that cottage cheese is one of the best things to eat before bed because there are no carbs. I used to eat a few pieces of lean steak or chicken before bed if I really needed a snack but don't turn it into a meal, just ingest enough so you can make it through till morning.

    I also suggest that your last full meal should be no later then 6 or 7 at night, your body needs time to burn the calories from the meal so you are able to sleep and burn the unwanted fat off while you sleep. I am just suggesting these things.
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    Kinda sounds like what I was at I had to drop my cals. Went to 1600 and it started back working for me.I workout 6 days a week 1 rest day. Losing 1-2 lb every weeks. I kinda bounce my cals around now tho to keep my body guessing and it works some days ill hit 1100 others 1600 n most around 1450. I get hungry at night sometimes I have a cup of cottage cheese and it works for me. Look at my sig. U can see my progress. Or even my pics I'm slimmin up and keepin my strenght
    You start with an intention, but you must constantly remind yourself to keep applying enough focus to achieve that outcome. Follow through. When you've given enough attention to the matter, you"ll have the result...

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    sorry for the double post. somehow my cell re sent the post. i just agree you need to cut the cals still. obviously 2k is still too much for you
    You start with an intention, but you must constantly remind yourself to keep applying enough focus to achieve that outcome. Follow through. When you've given enough attention to the matter, you"ll have the result...

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    Originally Posted by boogie102786 View Post
    Man I feel your pain. I finally cut my cals a little lower last week and busted my ass everday just to lose 1lb. I'm so sick of cutting. It just get's tougher as you go. It's really killing my motivation.
    I disagree. I think it gets easier as your body adjusts, you get used to it and you see results. I am on very little calories now, weight continues to fall off and it's all good.
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    Originally Posted by luv2pump View Post
    I disagree. I think it gets easier as your body adjusts, you get used to it and you see results. I am on very little calories now, weight continues to fall off and it's all good.
    I've never had a problem with the dieting. I am a very clean eater even when I'm not motivated and still count my calories. It's just got to the point where I'm going to have to lower my calories below 1700 to keep losing. I started today on 1500. I just hate not being able to make any strength gains anymore. That's what's killing me.
    What I lack in hight, I make up for in shortness.
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    Custom User Title Shr3dJunki3's Avatar
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    Originally Posted by boogie102786 View Post
    I've never had a problem with the dieting. I am a very clean eater even when I'm not motivated and still count my calories. It's just got to the point where I'm going to have to lower my calories below 1700 to keep losing. I started today on 1500. I just hate not being able to make any strength gains anymore. That's what's killing me.
    You'll be able to get stronger...
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    Registered User luv2pump's Avatar
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    Originally Posted by boogie102786 View Post
    I've never had a problem with the dieting. I am a very clean eater even when I'm not motivated and still count my calories. It's just got to the point where I'm going to have to lower my calories below 1700 to keep losing. I started today on 1500. I just hate not being able to make any strength gains anymore. That's what's killing me.
    I have to ask- why are you cutting? With your stats, it doesn't look like there is much to you as it is, no offense intended. Why not bulk and get those desired gains then?
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    Custom User Title Shr3dJunki3's Avatar
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    Originally Posted by luv2pump View Post
    I have to ask- why are you cutting? With your stats, it doesn't look like there is much to you as it is, no offense intended. Why not bulk and get those desired gains then?
    Probably thinks his body fat is too high, but your right, he has to decide which is more important to him, low body fat or strength gains, granted he could do both while cutting still.
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    i am basically in the same boat as the OP, as in eating clean, and working out 5-6 times a day. im gonna have to cut my calories soon as well. its a bummer, but i want them abs.
    Last edited by ILWakeAir; 01-17-2010 at 06:50 PM.
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    Originally Posted by Shr3dJunki3 View Post
    You'll be able to get stronger...
    I was up until about a month ago. I've tried to move up but can't. I havn't lost any strength I'm just not gaining any.

    Originally Posted by luv2pump View Post
    I have to ask- why are you cutting? With your stats, it doesn't look like there is much to you as it is, no offense intended. Why not bulk and get those desired gains then?
    Simple. I'm still fat. lol

    http://forum.bodybuilding.com/showth...hp?t=121723721

    Just took those pics and made that thread a few hours ago.
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    Originally Posted by kikinz24 View Post
    Kinda sounds like what I was at I had to drop my cals. Went to 1600 and it started back working for me.I workout 6 days a week 1 rest day. Losing 1-2 lb every weeks. I kinda bounce my cals around now tho to keep my body guessing and it works some days ill hit 1100 others 1600 n most around 1450.
    I do the exact same thing and has been working wonders! I do a ladder with my calories

    1700
    1600
    1500
    1600

    repeat

    I also workout 6 days a week with 1 rest day and the fat is peeling off!
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    Registered User luv2pump's Avatar
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    Originally Posted by boogie102786 View Post
    I was up until about a month ago. I've tried to move up but can't. I havn't lost any strength I'm just not gaining any.



    Simple. I'm still fat. lol

    http://forum.bodybuilding.com/showth...hp?t=121723721

    Just took those pics and made that thread a few hours ago.

    I wouldn't say you're fat. You're being a little self- critical which brings me to a different point- not to hijack but this is important.

    Some people have this fire and dedication to do great things which sadly is rare but what gets those of us results. However, there is a definitite tendency to become too obsessed and therefore not be quick enough to reward ourselves when we ARE kicking butt.

    My point- you have done so well. Don't be too hard on yourself. It's great to be a perfectionist- hell, I am one LOL- but enjoy the ride too!
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    Registered User boogie102786's Avatar
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    Originally Posted by luv2pump View Post
    I wouldn't say you're fat. You're being a little self- critical which brings me to a different point- not to hijack but this is important.

    Some people have this fire and dedication to do great things which sadly is rare but what gets those of us results. However, there is a definitite tendency to become too obsessed and therefore not be quick enough to reward ourselves when we ARE kicking butt.

    My point- you have done so well. Don't be too hard on yourself. It's great to be a perfectionist- hell, I am one LOL- but enjoy the ride too!
    ditto on the hijacking part I'm not trying to take over the thread lol

    But oh yeah I am enjoying it. I look completely different now with clothes on and feel great. It's just when the shirt comes off I still see flab lol. But after spending a little time on the boards here today my motivation is back up. I'll be waking up extra early in the morning for some cardio. I really want to be at a decent bf% before I bulk so I'm gonna follow the saying and just "shut the **** up and train". lol
    What I lack in hight, I make up for in shortness.
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    I guess I will need to cut calories (ugh)

    I should have mentioned that I eat a Kaishi granola bar and an apple every day. The granola bar contains 5g of sugar but it has 7g of proten and only 140 calories. Would this promote fat storage given that both are simple carbs? Both are low in calories... I'm debating whether the granola bar or a couple hard boiled eggs would be the better snack even though there are slightly more calories with the eggs.
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    Originally Posted by boogie102786 View Post
    ditto on the hijacking part I'm not trying to take over the thread lol

    But oh yeah I am enjoying it. I look completely different now with clothes on and feel great. It's just when the shirt comes off I still see flab lol. But after spending a little time on the boards here today my motivation is back up. I'll be waking up extra early in the morning for some cardio. I really want to be at a decent bf% before I bulk so I'm gonna follow the saying and just "shut the **** up and train". lol
    Gotcha.
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    What I have found to work is to cycle my workout phases.

    For example, put yourself into a bulking phase, put in as much work to bulk up for 5-6 weeks. Then for the next 5-6 weeks, you'd want to go into a cutting phase. After that, everything else is up to you.

    Hell, if you'd want a real challenge, go 3 weeks bulking, 3 weeks cutting. However, make sure in those 3 week phases, you're hitting it hard every time. For the bulking, I would suggest 3-4 days per week, and cutting would go for 5-6 days a week, depending on your schedule and ability to resist overtraining.

    Now, granted I still have that stubborn fat, but I am still working my way to overcome that. Hopefully I wasn't just talking out of my ass when I gave you my advice, lol.
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