Leangains.. Losing weight but not sure I'm losing fat

[DTBABY]

Hi, started just under 2 years ago @ 6'1 150lbs.. And bulked to 200lbs anyways on October 24th I started my 12 week cut. So I'm just over a week in at eating 2000-2200 healthy calories aday by having 2 meals..
Meal 1 at 12 noon
Meal 2 6pm

My eating window is 12 - 8pm, I'm keeping carbs fairly low... So far I've gone from 200 to 193lbs but not really noticing fat loss I presume majority was water weight.
I worked my maintenence out at 2050 calories I added 500 calories for my gym Sesh and I walk to and from work abt 1.5 mile each way at 300 calories so that puts me at 2850 calories so I'm in between 600-800 deficit.... Should I just keep at it ? Thanks

[camdensdaddy]

Hi, started just under 2 years ago @ 6'1 150lbs.. And bulked to 200lbs anyways on October 24th I started my 12 week cut. So I'm just over a week in at eating 2000-2200 healthy calories aday by having 2 meals..
Meal 1 at 12 noon
Meal 2 6pm

My eating window is 12 - 8pm, I'm keeping carbs fairly low... So far I've gone from 200 to 193lbs but not really noticing fat loss I presume majority was water weight.
I worked my maintenence out at 2050 calories I added 500 calories for my gym Sesh and I walk to and from work abt 1.5 mile each way at 300 calories so that puts me at 2850 calories so I'm in between 600-800 deficit.... Should I just keep at it ? Thanks

Rome wasn't built in a day...give it time.

[nhclone]

The majority WAS water weight, but you should never base your decisions off the first weeks results. Eating an 800 defecit for 7 days would only be 1.5 pounds of fat, which would hardly be noticeable. Keep at it and see how it progresses.\

To ease your mind, I lost 11 pounds in the last 5 days, but I was really bloated up from water weight at the end of a bulk cycle (plus I gorged myself like a fatty for 2 days at the end) when I started tracking. Going straight from bulk-cut will give you that effect, and it's nothing to be worried about.

[libtolu]

1 how is your maintenance so low at 200lbs, or do you mean your bmr is 2000 cals. And how are you working out 500 for a gym sesh and 300 for the walk. I mean a 3 mile run would probably only burn around 300 calories so how a 3 mile walk burns the same is beyond me.

[DTBABY]

1 how is your maintenance so low at 200lbs, or do you mean your bmr is 2000 cals. And how are you working out 500 for a gym sesh and 300 for the walk. I mean a 3 mile run would probably only burn around 300 calories so how a 3 mile walk burns the same is beyond me.

Hi cheers for the comments and I will keep at it... Libtolu I pretty much guessed it why does 2000-2200 calories seem to low

[Edgaron]

I am 50 pounds lighter than you and my maintenance calories are higher.... I'm not active and my metabolism is likely ****ed up a little.

Dude...

[DTBABY]

Libtolu used this method to work out maintenence:-


Harris-Benedict equation: Maintenance (Men) = 66.47 + (6.23*your weight in pounds) + (12.67*your height in inches) – (6.76*age in years)

Maintenance (Women) = 655 + (4.34*your weight in pounds) + (4.69*your height in inches) – (4.68*age in years)

This method was the original method developed in 1919, it’s still very useful to this day (otherwise we wouldn’t be sharing it with you!)

My maintenence worked out at 2050 cals... So I estimated 500 cals for gym and 300 for a 3 mike walk and I'm on my feet all day walking which worked out at 2850 cals so if I was to eat 2000-2200 cals aday that'll be a 600-800 calorie deficit correct if I'm way off on my estimations please correct me. Thanks

[nhclone]

Libtolu used this method to work out maintenence:-


Harris-Benedict equation: Maintenance (Men) = 66.47 + (6.23*your weight in pounds) + (12.67*your height in inches) – (6.76*age in years)

Maintenance (Women) = 655 + (4.34*your weight in pounds) + (4.69*your height in inches) – (4.68*age in years)

This method was the original method developed in 1919, it’s still very useful to this day (otherwise we wouldn’t be sharing it with you!)

My maintenence worked out at 2050 cals... So I estimated 500 cals for gym and 300 for a 3 mike walk and I'm on my feet all day walking which worked out at 2850 cals so if I was to eat 2000-2200 cals aday that'll be a 600-800 calorie deficit correct if I'm way off on my estimations please correct me. Thanks

That's calculating BMR. Basal Metabolic Rate is the calories you burn just by being alive. Maintenance is BMR plus activity (2850 as you calculated).

[DTBABY]

That's calculating BMR. Basal Metabolic Rate is the calories you burn just by being alive. Maintenance is BMR plus activity (2850 as you calculated).

So nhclone am I right in eating 2000-2200 calories per day or is it too low ? Thanks for your help

[eloblivion]

I am 140 lbs with a maintenance of 2200. I work from home...

[libtolu]

You need to multiply what that equasion gives you buy a multiplier. 1.2 for sedentary, 1.375 for lightly active, 1.5 for fairly active and it goes on.

Also depending on what you do at the gym calories burnt will be different. Lifting burns **** all calories as a stand alone activity. I also wouldn't bother eating back calories unless you're doing some pretty intense cardio.

[toddmclain02]

I eat 1900 cals a day and am about the same weight 200lbs, 6ft... I dropped down to 185lbs eating 1900 and workout 6 times a week doing leangains. If your body has fat to burn you can drop your cals a little lower since it is going to use the fat store cals to assist your deficit. You won't really "lose" muscle eating at a 2,000 difecit since your body is going to use more cal's in its fat storage. So if your body burns a 1lb of fat in a week it means your body had an extra 3,500 calories to use during your deficit that week. Its when you start getting low low bodyfat percentages that you need to worry about how many calories you eat to preserve muscle. Of course this doesn't mean drop your deficit down to 1000 calories and you won't lose muscle... Just average out about 500-800 and you'll be fine just like your doing now.

GOOD LUCK! Oh wait its not luck, its f**king science! Just do it and it WILL happen!

[nhclone]

So nhclone am I right in eating 2000-2200 calories per day or is it too low ? Thanks for your help

That's a fine place to start. Stick with it for 2-3 weeks and see how you're progressing. If you're losing too fast, eat a little more, too slow, cut some off.

EDIT: I would also add that since you were "naturally" 150 lbs, you probably are generally a little more active than most and or have a slightly higher metabolism in general, so you'll probably find that the weight falls off rather quickly in these first few weeks and may want to slow it down to reduce muscle loss as you get more lean.

[DTBABY]

That's a fine place to start. Stick with it for 2-3 weeks and see how you're progressing. If you're losing too fast, eat a little more, too slow, cut some off.

EDIT: I would also add that since you were "naturally" 150 lbs, you probably are generally a little more active than most and or have a slightly higher metabolism in general, so you'll probably find that the weight falls off rather quickly in these first few weeks and may want to slow it down to reduce muscle loss as you get more lean.

Thanks for the advice guys.. It's only the start I want to get shredded for Ibiza in June got abt 8 months to lose bf and add muscle lol. Also my feeding window is 12 - 8pm but like the other day my last meal was at 6pm so I did an 18hr fast is that ok ? Really like this 2 meal aday protocol especially on a cut

[eloblivion]

Thanks for the advice guys.. It's only the start I want to get shredded for Ibiza in June got abt 8 months to lose bf and add muscle lol. Also my feeding window is 12 - 8pm but like the other day my last meal was at 6pm so I did an 18hr fast is that ok ? Really like this 2 meal aday protocol especially on a cut

I don't know how you look now but remember to set realistic goals rather than 'get shredded'. I set myself unrealistic goals and then wasn't pleased enough with results. It can hurt motivation. Get a bodyfat estimation and estimate how long you should cut for. A mistake I made was that I wasted 2 months cutting when I was 'skinny fat' whereas I could have added more mass with a re-composition program due to being a beginner.

[DTBABY]

I don't know how you look now but remember to set realistic goals rather than 'get shredded'. I set myself unrealistic goals and then wasn't pleased enough with results. It can hurt motivation. Get a bodyfat estimation and estimate how long you should cut for. A mistake I made was that I wasted 2 months cutting when I was 'skinny fat' whereas I could have added more mass with a re-composition program due to being a beginner.

Yea I knw I think I need to lose abt 25lbs which would leave me at 175lbs which I thk will still look pretty good as my bis are 16 inch and chest is 42inch so dnt think ill look small.

[LoadedLux]

good work

[DTBABY]

good work

Thanks.. I'm actually 2 weeks in now and weighing in at 190lbs so in these 2 weeks I've lost 10lbs.... Is it still to early for noticeable loss ? Don't seem to losing fat of my gut but I thk lost abit off my legs as my pants wernt as tight lol. I'm just keeping calories between 1800-2200, also not lost much strength maybe a rep or two on my heavy lifts so fairly happy wit that... Ill update again at a later date . Thanks

[DTBABY]

I've actually lost 1/4 inch off my bicep since starting this cut but not lost much strength so could that be down to water weight ? Should I increase my calories ? Don't want to lose muscle
Cheers

[nhclone]

It will take a while for noticeable changes in your waist area. Normally, that's just about the last fat to go. Keep at it, you're doin great. As for losing LBM, as long as your lifts aren't getting worse (not able to do as much weight), I wouldn't worry about that. On a cut, you'll always lose a little bit of LBM, keep protein high and keep up with your lifting to minimize muscle loss.

[DTBABY]

It will take a while for noticeable changes in your waist area. Normally, that's just about the last fat to go. Keep at it, you're doin great. As for losing LBM, as long as your lifts aren't getting worse (not able to do as much weight), I wouldn't worry about that. On a cut, you'll always lose a little bit of LBM, keep protein high and keep up with your lifting to minimize muscle loss.

Thanks nhclone for your positive feedback just want my abs to start poking through haha then do a lean bulk... Would it be worth posting a pic ?

[nhclone]

Thanks nhclone for your positive feedback just want my abs to start poking through haha then do a lean bulk... Would it be worth posting a pic ?

Probably won't be too long ad you'll be seeing some abs. Definitely post a pic, it will give people a chance to tell you where you are (BF%) and how far you have to go. Plus, it will be a nice little reminder of how far you've come hen you pull this thread up again in 6 months to a year.

[jmlenz]

Yes the majority of that loss WAS water weight. Give it 4 weeks or more to give yourself a fair assessment.

[DTBABY]

Can I add a photo by the iPhone app ? As that's the only camera I've got ?

[TheBedouin]

To minimize muscle breakdown:

A) Eat enough protien (1g/lb)

B) Lift heavy (to keep strength + size)

C) Don't cut too aggresively (caloric deficit)

Tinker with these and you shouldn't have any problems, if you don't lose strength then there's not much to worry about

[DTBABY]

To minimize muscle breakdown:

A) Eat enough protien (1g/lb)

B) Lift heavy (to keep strength + size)

C) Don't cut too aggresively (caloric deficit)

Tinker with these and you shouldn't have any problems, if you don't lose strength then there's not much to worry about

Thanks thebedouin, does my diet seem ok:-
12 noon - cheese n onion omelette ( 2 eggs, grilled chicken panini with salad and a drizzle sweet chilli sauce, banana, apple (900-1000 cals)

4.30 pm - 2 scoops protein in water pre workout ( 46g protein ( complete protein blend bulkpowders) ( 200 cals )

6.30 - chicken breast with carrots/green beans/potato/cabbage, 1 scoop protein in water with 100g fine Scottish oats 1 x tbs olive oil (1000 cals approx)

That's a rough estimate of what I'm eating does that sound ok ? Cheers guys

[DTBABY]

Weight - 188.8lbs

[DTBABY]

Bump

[DTBABY]

Well weighed myself again and I'm 190lbs so put 1lb back on is 15 mins hiit cardio fasted ok ? Will I lose muscle ? Cheers

[DTBABY]

Ok 3 weeks in and weight @ 188.2lbs so pretty much 12lbs down in 21 days.... I weighed myself this mornin after a 13 hour fast. Quite happy with myself so far still no 6 pack yet ha