Bodybuilding.com Information Motivation Supplementation
in:

    The Worldís #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 9 of 9

Thread: Last 10 pounds

  1. #1
    Registered User Icewynd's Avatar
    Join Date: Sep 2012
    Stats: 6'2", 205 lbs
    Posts: 12
    Rep Power: 0
    Icewynd is on a distinguished road. (+10)
    Visit Icewynd's BodySpace
    Icewynd is offline

    Last 10 pounds

    So I have been losing weight the last 5 or 6 months and am now down to my last 10 pounds.
    It seems I have hit a wall in my weight loss. I have been stuck between 200 - 202 lbs the last month or month and a half.

    I am 6'2 and currently my TDEE is ~ 2500 by several calculations.

    I average about 2200 kcal/day over the week.

    My workout routine is:

    Monday: 10 min run warmup @ 7.5 mph on treadmill
    Stronglift 5x5
    10 min HIIT running on track

    Tuesday: 5 Mile run at 10 min/mile pace.

    Wednesday: 10 min run warmup @ 7.5 mph on treadmill
    Stronglift 5x5
    10 min HIIT running on track

    Thursday: 5 Mile run at 10 min/mile pace.

    Friday: 10 min run warmup @ 7.5 mph on treadmill
    Stronglift 5x5
    10 min HIIT running on track

    Saturday & Sunday: Off

    Should I just keep cutting calories even though I already feel pretty hungry at the kcal I am at? Should I switch up routine or lay off some? Any suggestions or help would be appreciated. Thanks
    Reply With Quote

  2. #2
    Registered User germaine07's Avatar
    Join Date: Jul 2010
    Location: Ireland
    Age: 23
    Stats: 6'0", 191 lbs
    Posts: 8,342
    Rep Power: 8339
    germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000) germaine07 has reached the pinnacle! Best possible rank! (+1000000)
    Visit germaine07's BodySpace
    germaine07 is offline
    Try taking a week or two off from dieting. Eat closer to 2,500kcal during that period. I recommend increasing carbs.
    Sports Science & Health Undergraduate

    You don't always get what you wish for,
    You get what you work for.

    Bite off more than you can chew,
    Then Chew it!

    Twitter: @MarkGermaine

    "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
    Reply With Quote

  3. #3
    has no use for a name n0useforaname's Avatar
    Join Date: Mar 2012
    Age: 32
    Stats: 5'9", 171 lbs
    Posts: 3,654
    Rep Power: 2265
    n0useforaname has reached the pinnacle! Best possible rank! (+1000000) n0useforaname has reached the pinnacle! Best possible rank! (+1000000) n0useforaname has reached the pinnacle! Best possible rank! (+1000000) n0useforaname has reached the pinnacle! Best possible rank! (+1000000) n0useforaname has reached the pinnacle! Best possible rank! (+1000000) n0useforaname has reached the pinnacle! Best possible rank! (+1000000) n0useforaname has reached the pinnacle! Best possible rank! (+1000000) n0useforaname has reached the pinnacle! Best possible rank! (+1000000) n0useforaname has reached the pinnacle! Best possible rank! (+1000000) n0useforaname has reached the pinnacle! Best possible rank! (+1000000) n0useforaname has reached the pinnacle! Best possible rank! (+1000000)
    Visit n0useforaname's BodySpace
    n0useforaname is online now
    How anal have you been with counting daily calories and hitting your macro/micro requirements? Or have you just been ball-parking. I wonder because it seems you've been dieting for awhile but say calculators told you your TDEE is 2500.. If you've been at it for awhile and counting properly you should know what your TDEE is.
    Learning something new here every single day... and I'm still not sure if I understand : /
    Reply With Quote

  4. #4
    Thunderthighs EjnarKolinkar's Avatar
    Join Date: Jun 2009
    Stats: 6'6", 237 lbs
    Posts: 7,054
    Rep Power: 23213
    EjnarKolinkar has reached the pinnacle! Best possible rank! (+1000000) EjnarKolinkar has reached the pinnacle! Best possible rank! (+1000000) EjnarKolinkar has reached the pinnacle! Best possible rank! (+1000000) EjnarKolinkar has reached the pinnacle! Best possible rank! (+1000000) EjnarKolinkar has reached the pinnacle! Best possible rank! (+1000000) EjnarKolinkar has reached the pinnacle! Best possible rank! (+1000000) EjnarKolinkar has reached the pinnacle! Best possible rank! (+1000000) EjnarKolinkar has reached the pinnacle! Best possible rank! (+1000000) EjnarKolinkar has reached the pinnacle! Best possible rank! (+1000000) EjnarKolinkar has reached the pinnacle! Best possible rank! (+1000000) EjnarKolinkar has reached the pinnacle! Best possible rank! (+1000000)
    Visit EjnarKolinkar's BodySpace
    EjnarKolinkar is offline
    Originally Posted by germaine07 View Post
    Try taking a week or two off from dieting. Eat closer to 2,500kcal during that period. I recommend increasing carbs.
    This^^

    And if that does not work drop to 2100.

    Also check your calcs and see if you are getting sneaky calorie creep from bad measurements of food.
    What if every day was beautiful and you did not realize it?

    The squat fairies come and take a couple of kilos from under your pillow and use them to fuel unicorns and rainbows. - "The D"


    *A bodybuilder uses the weight to work the muscle.*
    Reply With Quote

  5. #5
    Train hard play harder Tommy W.'s Avatar
    Join Date: Feb 2006
    Age: 62
    Stats: 6'0", 180 lbs
    Posts: 7,446
    BodyPoints: 2585
    Rep Power: 10110
    Tommy W. has reached the pinnacle! Best possible rank! (+1000000) Tommy W. has reached the pinnacle! Best possible rank! (+1000000) Tommy W. has reached the pinnacle! Best possible rank! (+1000000) Tommy W. has reached the pinnacle! Best possible rank! (+1000000) Tommy W. has reached the pinnacle! Best possible rank! (+1000000) Tommy W. has reached the pinnacle! Best possible rank! (+1000000) Tommy W. has reached the pinnacle! Best possible rank! (+1000000) Tommy W. has reached the pinnacle! Best possible rank! (+1000000) Tommy W. has reached the pinnacle! Best possible rank! (+1000000) Tommy W. has reached the pinnacle! Best possible rank! (+1000000) Tommy W. has reached the pinnacle! Best possible rank! (+1000000)
    Visit Tommy W.'s BodySpace
    Tommy W. is offline
    If you've lost fat since you started with those cals then you need to lower your cals to compensate for hauling less lard around with you all day. drop your cals by 100 for every 10 lbs of fatloss. When you get below 10% you have to be careful though and not lose too quickly or you'll lose too much muscle.
    Yes I'm 61 and natural



    Abs are made in the gym and exposed in the kitchen.



    Everything you do in the gym has a cost, but not everything necessarily has a benefit."
    Reply With Quote

  6. #6
    Registered User jwest2east's Avatar
    Join Date: Nov 2012
    Stats: 5'10", 187 lbs
    Posts: 19
    Rep Power: 0
    jwest2east is the lowest scum of the boards. (Worst Rank) jwest2east is the lowest scum of the boards. (Worst Rank) jwest2east is the lowest scum of the boards. (Worst Rank) jwest2east is the lowest scum of the boards. (Worst Rank) jwest2east is the lowest scum of the boards. (Worst Rank) jwest2east is the lowest scum of the boards. (Worst Rank) jwest2east is the lowest scum of the boards. (Worst Rank) jwest2east is the lowest scum of the boards. (Worst Rank) jwest2east is the lowest scum of the boards. (Worst Rank) jwest2east is the lowest scum of the boards. (Worst Rank) jwest2east is the lowest scum of the boards. (Worst Rank)
    Visit jwest2east's BodySpace
    jwest2east is offline
    remove wheat from your diet for 10 days and it will start falling off


    Originally Posted by Icewynd View Post
    So I have been losing weight the last 5 or 6 months and am now down to my last 10 pounds.
    It seems I have hit a wall in my weight loss. I have been stuck between 200 - 202 lbs the last month or month and a half.

    I am 6'2 and currently my TDEE is ~ 2500 by several calculations.

    I average about 2200 kcal/day over the week.

    My workout routine is:

    Monday: 10 min run warmup @ 7.5 mph on treadmill
    Stronglift 5x5
    10 min HIIT running on track

    Tuesday: 5 Mile run at 10 min/mile pace.

    Wednesday: 10 min run warmup @ 7.5 mph on treadmill
    Stronglift 5x5
    10 min HIIT running on track

    Thursday: 5 Mile run at 10 min/mile pace.

    Friday: 10 min run warmup @ 7.5 mph on treadmill
    Stronglift 5x5
    10 min HIIT running on track

    Saturday & Sunday: Off

    Should I just keep cutting calories even though I already feel pretty hungry at the kcal I am at? Should I switch up routine or lay off some? Any suggestions or help would be appreciated. Thanks
    Reply With Quote

  7. #7
    Registered User michail71's Avatar
    Join Date: Jul 2011
    Location: Florida, United States
    Age: 43
    Stats: 5'9", 164 lbs
    Posts: 1,759
    Rep Power: 610
    michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit michail71's BodySpace
    michail71 is offline
    Originally Posted by Icewynd View Post
    So I have been losing weight the last 5 or 6 months and am now down to my last 10 pounds.
    It seems I have hit a wall in my weight loss. I have been stuck between 200 - 202 lbs the last month or month and a half.

    I am 6'2 and currently my TDEE is ~ 2500 by several calculations.

    I average about 2200 kcal/day over the week.

    My workout routine is:

    Monday: 10 min run warmup @ 7.5 mph on treadmill
    Stronglift 5x5
    10 min HIIT running on track

    Tuesday: 5 Mile run at 10 min/mile pace.

    Wednesday: 10 min run warmup @ 7.5 mph on treadmill
    Stronglift 5x5
    10 min HIIT running on track

    Thursday: 5 Mile run at 10 min/mile pace.

    Friday: 10 min run warmup @ 7.5 mph on treadmill
    Stronglift 5x5
    10 min HIIT running on track

    Saturday & Sunday: Off

    Should I just keep cutting calories even though I already feel pretty hungry at the kcal I am at? Should I switch up routine or lay off some? Any suggestions or help would be appreciated. Thanks
    I went through something similar. I went from 20% to 15% with relative consistency by doing a simple 500 calorie daily deficit. From 15 to 13% I stalled out and made really slow progress. I started cutting back the calories even harder but maintained my weight perfectly. Having spent 5 - 6 months on a calorie deficit I was feeling run down and not making any strength progress either.

    I took about 6 weeks off and went on a surplus. During that time I made some nice rapid strength gains and put on about 2 lbs.

    I then went on a 7,000 calorie weekly deficit, psmf diet (yes, I know, not popular around here) for 4 weeks. I managed to maintain my lifts and get down to the 9-10% body fat range. Out of past 8 to 9 months those 4 weeks were some of the most impressive changes I saw. I'm really happy I did it. I didn't want to spend months shedding body fat again.

    While such a drastic diet may not be necessary I think a period of time off could really help, especially with sanity. Up the carbs to refill glycogen stores. You'll gain a little weight but I doubt it will be fat. You get this nice period where you go through a recomposition as the glycogen stores replenish.
    Reply With Quote

  8. #8
    Registered User Icewynd's Avatar
    Join Date: Sep 2012
    Stats: 6'2", 205 lbs
    Posts: 12
    Rep Power: 0
    Icewynd is on a distinguished road. (+10)
    Visit Icewynd's BodySpace
    Icewynd is offline
    Thanks everyone for the advice. I guess I will try taking 2 weeks off. Probably a good thing since Thanksgiving is coming up anyway. Hopefully the time off will get my body to shed the last 10 pounds when I go back on the cut.

    If after that I don't drop any more weight I will have to drop the cals more.
    Reply With Quote

  9. #9
    Registered User michail71's Avatar
    Join Date: Jul 2011
    Location: Florida, United States
    Age: 43
    Stats: 5'9", 164 lbs
    Posts: 1,759
    Rep Power: 610
    michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000) michail71 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit michail71's BodySpace
    michail71 is offline
    Originally Posted by Icewynd View Post
    Thanks everyone for the advice. I guess I will try taking 2 weeks off. Probably a good thing since Thanksgiving is coming up anyway. Hopefully the time off will get my body to shed the last 10 pounds when I go back on the cut.

    If after that I don't drop any more weight I will have to drop the cals more.
    With two weeks you'll probably gain a couple pounds of water and glycogen and then probably maintain weight or even start drooping a little. Eating more can be a tough thing to get your head around after being on a deficit for so long. Just enjoy some good meals.

    If you haven't yet do a little research on refeeds.
    Reply With Quote

Reply

Similar Threads

  1. How to lose those last 10 pounds
    By HockeyMN3 in forum Advanced fat loss
    Replies: 22
    Last Post: 10-14-2012, 09:05 PM
  2. Last 10 pounds to lose - Need help as I am struggling.
    By ImIsabelle in forum Advanced fat loss
    Replies: 7
    Last Post: 07-13-2012, 06:05 AM
  3. CANNOT lose this last 10 pounds
    By Thracks in forum Losing Fat
    Replies: 14
    Last Post: 08-23-2010, 05:47 AM
  4. Replies: 9
    Last Post: 11-16-2008, 01:16 PM
  5. the last 10 pounds....
    By gym_girly in forum Nutrition and Supplements
    Replies: 4
    Last Post: 04-06-2003, 02:53 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout