Weight not going down under calorie deficit.

[Xylish]

My weight doesn't seem to be changing. I am already eating 20% under my TDEE with strict clean diet. However, from what I see in the mirror is that I am getting more defined? Should I change my caloric intake or just keep it the same?

[71Avido]

Just to clear this up are you really eating 20% less than what is necessary to sustain you in a coma?
Or do you mean TDEE?

How long have you been dieting?
Were you able to lose weight at any point during this cut?
How long have you been "stuck"?
How often are you weighing yourself? Is it under the same conditions every time?
How many calories are you taking in daily?
What is your TDEE?
What is your gym routing?
Did you take measurements besides weight at any point? Have they gone down?

Answering these questions will go a long ways towards helping us to help you.

[NHSport]

My weight doesn't seem to be changing. I am already eating 20% under my BMR with strict clean diet. However, from what I see in the mirror is that I am getting more defined? Should I change my caloric intake or just keep it the same?

Noob gains + losing a little fat.

Keep it up, listen your body, watch the mirror and scale.

Purchase a body tape-measure (they sell them here on bodybuilding.com/store) and track your midsection. There is certainly a direct correlation between bf% and weight on the scale.... but the scale is not the end-all be-all for tracking progress. Lately I've been losing inches on my guy but maintaining my weight/lbm. (took a while to figure out what works for me as an individual)

[DiaFF]

If you're actually eating 20% under your TDEE, you'll lose weight, it's inevitable.

[Xylish]

Just to clear this up are you really eating 20% less than what is necessary to sustain you in a coma?
Or do you mean TDEE?

How long have you been dieting?
Were you able to lose weight at any point during this cut?
How long have you been "stuck"?
How often are you weighing yourself? Is it under the same conditions every time?
How many calories are you taking in daily?
What is your TDEE?
What is your gym routing?
Did you take measurements besides weight at any point? Have they gone down?

Answering these questions will go a long ways towards helping us to help you.

Been dieting for about 2 months.
Until 2 weeks ago then my weight kind of stalled.
^2 weeks.
Every morning on an empty stomach.
3200 cals
4000 cals
4 days a week, heavy weights(not too much on volume) and 6 days a week LISS cardio.
My waist went from 36 to 32.5 inches in the 2 months and my arms retained the same size.

Noob gains + losing a little fat.

Keep it up, listen your body, watch the mirror and scale.

Purchase a body tape-measure (they sell them here on bodybuilding.com/store) and track your midsection. There is certainly a direct correlation between bf% and weight on the scale.... but the scale is not the end-all be-all for tracking progress. Lately I've been losing inches on my guy but maintaining my weight/lbm. (took a while to figure out what works for me as an individual)

Not sure if its noob gains, been awhile since I did BB almost 3 years now.

[dmacdonal9]

Very surprising that a guy your size can burn 4000 calories/day. Do you have a very physical job?

[Xylish]

Very surprising that a guy your size can burn 4000 calories/day. Do you have a very physical job?

Nope, I am still studying. However, I workout more than 8 hours a week.

[dmacdonal9]

Still seems way high mate. I run 30 min/day every day, plus 45 min lifting 4 days week, sedentary otherwise. I burn 2700 calories per day. I bulk on 3200.

Dunno, could be something to look at in terms of why you aren't losing.

[TheBodyEngineer]

Been dieting for about 2 months.
Until 2 weeks ago then my weight kind of stalled.
^2 weeks.
Every morning on an empty stomach.
3200 cals
4000 cals
4 days a week, heavy weights(not too much on volume) and 6 days a week LISS cardio.
My waist went from 36 to 32.5 inches in the 2 months and my arms retained the same size.



Not sure if its noob gains, been awhile since I did BB almost 3 years now.

Those calories sound way to high even with your 8 hour work out per week. I work out about 4 hours a week and my maintenance is around 2300. Where did you calculate those numbers?

But if your waist size is dropping then you are doing it right. Just drop another 250 cal and wait 2 weeks.

[Xylish]

Those calories sound way to high even with your 8 hour work out per week. I work out about 4 hours a week and my maintenance is around 2300. Where did you calculate those numbers?

But if your waist size is dropping then you are doing it right. Just drop another 250 cal and wait 2 weeks.

http://www.fitnessfrog.com/calculato...alculator.html
http://www.bmi-calculator.net/bmr-calculator/
Will try to adjust accordingly, thanks.

[Chazster]

You are not under maintenance. Noobs can gain muscle and lose fat sometimes but your weight will still go down. I mean its physics. You are burning energy. Your body is taking mass from your food or your body to make that energy. If you are under maintenance then it takes mass from you. Since weight is mass x gravity unless you are distorting gravity you are losing weight

[Skoorbmax]

Been dieting for about 2 months.
Until 2 weeks ago then my weight kind of stalled.
^2 weeks.
Every morning on an empty stomach.
3200 cals
4000 cals
4 days a week, heavy weights(not too much on volume) and 6 days a week LISS cardio.
My waist went from 36 to 32.5 inches in the 2 months and my arms retained the same size.



Not sure if its noob gains, been awhile since I did BB almost 3 years now.

You're eating way too much. Your TDEE calculation and/or tracking of food is off, this is why you're not losing fat--if indeed it has stalled.

[WheelzDatKeelz]

What everyone else said. You're eating too much. I workout probably twice as much as that with cardio included and i eat 2700 on a cut.