stuck at 177 for 6 weeks

[invictus68]

trying to get a bit lower like 7 pounds and body fat around 15%, cant seem to get past this barrier. Current macros are calories 1662, protein 166 fat 55 as stated my current weight is 177. My exercise routine basically two on one day off, with running on the back and arms day and optional running on the days off. So i do the calculation as a sedentary person This should be doing it but its not. What else can i do? I've asked before but is cardio simply not an option? The other problem is i might be calculating my intake wrong. But fitness pal and while i have found discrepancies in there calculations for items I try to eat slightly under the calories goal just in case.

[JHarden]

You're not sedentary. You're working out and I'm assuming doing other things during the day other than exercising. You need to recalculate and up your intake. It seems counter-intuitive, but I really think that your calories are too low.

[SuffolkPunch]

Your calories are horribly low. How long have you been cutting?

[invictus68]

Your calories are horribly low. How long have you been cutting?

since jan 4 lost 50 pounds or so.

[invictus68]

You're not sedentary. You're working out and I'm assuming doing other things during the day other than exercising. You need to recalculate and up your intake. It seems counter-intuitive, but I really think that your calories are too low.

Your thinking i may have killed my metabolism??

[SuffolkPunch]

since jan 4 lost 50 pounds or so.

That's a great effort. You probably need a full diet break or possibly a slow mass gain cycle for a few months.

[invictus68]

[QUOTE=SuffolkPunch;994405843]That's a great effort. You probably need a full diet break or possibly a slow mass gain cycle for a few months.

wow great info i had no idea none whatsoever. I was beginning to think I would have to keep dropping. One question do i use ten percent less of my maintenance calories at 225 from back in January or do i pick something along the way.

again wow thank you.

[typicals]

Here's a short breakdown of what's going on.

Cutting = metabolism rate goes down.
The longer you cut, the slower it gets and it gets to a point where no matter what you do, you will not lose weight.
What you need to do is go on a maintenance/small bulk for 1-3 weeks to replenish the glycogen levels and your metabolism rate. After that, go back on your cutting diet and include 1 refeed day every week or every two weeks to ensure that it won't happen again.

[pshickey]

Layne has a great vlog about metabolic damage as well. I also concur your calories are too low. I bet it you slowly increase you may start losing again, that's exactly what happened when I started reverse dieting out of contest prep, was able to double my carb intake and not gain any weight.

[invictus68]

great advice thanks so much appreciate it...so much to learn. food is pretty much 80 percent of what we do. Thanks again.