Not losing fat. Afraid I have terrible metabolism/fat losing genetics.

[Zylantypic]

I'm 6'1 180 at maybe 16% bodyfat. With a shirt on I look super skinny and you wouldn't think I'd have rolls/fat on my lower back and waist. I literally am not seeing any progress, lifting 4 days a week eating between 1600-1700 calories a day (180 grams of protein, 100'ish carbs and 50 grams of fat usually). I feel like I have to drop my calories to 1400 and do one hour cardio sessions to even see a slight change in fat loss, I don't know if it's because I ruined my metabolism by eating like a retard my whole life before I started lifting (900 cals one day, 3700 the next, all carbs like pasta/pizza..basically not tracking anything and never working out).

I'm counting every single calorie, might be a little off but definitely not off enough to not be seeing any progress. My TDEE might be wrong, I checked it and supposedly it's at 2200..which means a 500 cal deficit would be 1700 cals, which I've been doing for 2 months now.

I'd like some advice guys, if you guys want pics I'd be glad to post them.

[MDTim]

How long have you been eating at a deficit? Are you weighing yourself regularly with a good quality scale that measures BF?

[Zylantypic]

How long have you been eating at a deficit? Are you weighing yourself regularly with a good quality scale that measures BF?

7 weeks so far, I've probably only lost 2-3 lbs.

[SPARTAAAAA]

7 weeks so far, I've probably only lost 2-3 lbs.

7 weeks and you are already into starvation mode? did you start your cut at like 1600 calories? if so you probably crashed your metabolism.

according to your stats your maintenance and fat loss is :

Maintenance 2944 calories
Weight Loss 2355 calories

i would think about slowly bringing your calories up to around 2649 with 100-200 a week and then try again. your weight loss was 2355 with those stats. it should have taken you quite some time with progress till you got to such drastic calories. you managed to do it in 7 weeks.

i would just suggest try again. but i wouldn't suggest eating even less and upping cardio. metabolism is a sensitive thing. its all about tapering down gradually when you stop losing weight.

[Zylantypic]

7 weeks and you are already into starvation mode? did you start your cut at like 1600 calories? if so you probably crashed your metabolism.

according to your stats your maintenance and fat loss is :

Maintenance 2944 calories
Weight Loss 2355 calories

i would think about slowly bringing your calories up to around 2649 with 100-200 a week and then try again. your weight loss was 2355 with those stats. it should have taken you quite some time with progress till you got to such drastic calories. you managed to do it in 7 weeks.

i would just suggest try again. but i wouldn't suggest eating even less and upping cardio. metabolism is a sensitive thing. its all about tapering down gradually when you stop losing weight.

There's no way my maitenance is almost 3000 cals. When I first started lifting I gained 25lbs in 2 months eating at 3750-4000 cals, and I'm guessing I was eating 1750+ over maitenance. I started my cut at 2000, and and slowly dropped to what I'm eating now (1700'ish cals).

I would be so surprised if my maintenance is what you said, can you double check with like another source?

[SPARTAAAAA]

There's no way my maitenance is almost 3000 cals.
I would be so surprised if my maintenance is what you said, can you double check with like another source?

pretty much everyone says this but based on your stats yes.

http://swole.me/

you can do it yourself. press not sure then enter your stats. i put you as moderately active assuming you have a decent split.

http://www.iifym.com/tdee-calculator

another one which is abit more specific but it will probably tell you the same thing.

Use the IIFYM TDEE Calculator to figure out how many calories your body needs to function at your current activity rate. From there, subtract 15-20% from that number the TDEE Calculator provides in order to see how many calories you should eat daily to burn fat and lose weight at a steady pace. It is not recomended that you subtract more than 25% from your TDEE calculation. The IIFYM TDEE Calculator will help you stay clear of dropping calories too low.

anyway good luck with your fat loss goals.

[matman1813]

pretty much everyone says this but based on your stats yes.

http://swole.me/

you can do it yourself. press not sure then enter your stats. i put you as moderately active assuming you have a decent split.

http://www.iifym.com/tdee-calculator

another one which is abit more specific but it will probably tell you the same thing.




anyway good luck with your fat loss goals.

TDEE calculators count for very little, peoples actual TDEE's can only be found out through real world experience. Anyway, post pics OP.

[Zylantypic]

pretty much everyone says this but based on your stats yes.

http://swole.me/

you can do it yourself. press not sure then enter your stats. i put you as moderately active assuming you have a decent split.

http://www.iifym.com/tdee-calculator

another one which is abit more specific but it will probably tell you the same thing.




anyway good luck with your fat loss goals.

I just used that iifym calculator you gave me..this is what it said after I put in my stats/minutes spent sleeping/working out/sitting

''Based on your information your details, the TDEE calculator puts your daily calorie requirement at 2219

This means that you burn roughly 2219 calories every day, provided your energy levels do not change.''

EDIT: And I just used that swole.me calculator..and after putting in 6'1 180lbs at sedentary (I workout 4 times a week, whenever I do I add the cals I lost working out/cardio to my cals..usually 500-600 cals burned) and it gave me this...

Weight Gain 2722 calories
Maintenance 2268 calories
Weight Loss 1815 calories

[Zylantypic]

Might just have to raise calories up slowly to 2400 and start again though. How long does it take to fix your metabolism?

[matman1813]

Post pics OP.

[Zylantypic]

Post pics OP.

I'll have to take some, come check back tomorrow and hopefully we can figure this out.

[Hummina]

I'm 6'1 180 at maybe 16% bodyfat. With a shirt on I look super skinny and you wouldn't think I'd have rolls/fat on my lower back and waist. I literally am not seeing any progress, lifting 4 days a week eating between 1600-1700 calories a day (180 grams of protein, 100'ish carbs and 50 grams of fat usually). I feel like I have to drop my calories to 1400 and do one hour cardio sessions to even see a slight change in fat loss, I don't know if it's because I ruined my metabolism by eating like a retard my whole life before I started lifting (900 cals one day, 3700 the next, all carbs like pasta/pizza..basically not tracking anything and never working out).

I'm counting every single calorie, might be a little off but definitely not off enough to not be seeing any progress. My TDEE might be wrong, I checked it and supposedly it's at 2200..which means a 500 cal deficit would be 1700 cals, which I've been doing for 2 months now.

I'd like some advice guys, if you guys want pics I'd be glad to post them.

go buy a food scale. weigh everything that goes into your mouth. 1700 calories is nothing, even with "clean" food. especially at 6'1"

[death_touch]

best thing to do is to start again. eat 2.5k cals per day, lift hard and do it slowly.

[zela]

Brah you might just be holding onto water weight. The energy balance equation never lies so don't give in. There is such a thing as water balance which can deceive you into thinking the energy balance equation is wrong and that is if you only have the scale to judge by (as most of us don't have the excess to expensive BF analysis methods every day).

A good read to start and do some lurking to read the other fat loss articles in there.
http://www.bodyrecomposition.com/fat...-equation.html

[MrVeggie]

Get your thyroid checked out. Doctor just determined i have a problem with mine.