Restricting calories. Is this too much for me ?

[BLaaR]

For the past 4 months I have restricted my calories to about 3000 - 3200'ish and never went below 3000 nor over 3200.

At one stage the scale dropped to 112kg from 116kg but the next week it was right back at the 116kg mark. I figured since it was my sons birthday and the school holidays and missed a week hitting the gym my weight picked up again from 112kg.

Other than that the scale has been rock solid at 114kg-116kg which left me thinking that maybe ~3000 is my maintenance.

I am really fed up with the gut that does not want to go away. When people see me in my sleeveless shirts the say I look great, but I know they cannot see the ugly gut hiding beneath the shirt.

I did a few %BF tests (using online calculators since I do not have a caliper) and did a about 4 different ones. I then took the average of those and my % came in at 26%.

I feel like doing something drastic to cut down the tummy and thought I should try and drop the calories to 2400. (P=240g / C=150g / F=93g)

Currently hitting the gym 4x week following a upper/lower split 2x week.

Really want to drop one pants size in the process and have a flatter stomach, if there is abs to see then great if not, then so be it. (I am thinking that 100-105kg would be a realistic goal.)

Once I reach the 100 or so mark, then I can up the calories to maintenance again.

I just don't want to lose to much of my hard earned mass. (the few that I have gained anyway).

Thoughts ?

[dazlittle]

dropping from 3000-3200 per day to 2400 is a big drop, Why not start by dropping to 2800 for a couple of weeks and see what happens that way you have more wiggle room to drop another 200 calories.

[jnbrk]

dropping from 3000-3200 per day to 2400 is a big drop, Why not start by dropping to 2800 for a couple of weeks and see what happens that way you have more wiggle room to drop another 200 calories.

This.

[PersonaNonGrata]

If you have the commitment for it, give intermittent fasting a go.

The advantage is you still get to stuff your face in your evening meal. At 100kg+ the fat will come flying off

[SideSteal]

dropping from 3000-3200 per day to 2400 is a big drop, Why not start by dropping to 2800 for a couple of weeks and see what happens that way you have more wiggle room to drop another 200 calories.

^ That.

[willybrokeback]

If you have the commitment for it, give intermittent fasting a go.

The advantage is you still get to stuff your face in your evening meal. At 100kg+ the fat will come flying off

I started doing this because it just works out nicely with my work schedule. So far I really like it. I seemed to stagnigate after dropping 22lbs and this helped me break through the plateau, and I get to go to bed full.

[nickyfondz]

I would also go find a calculator such as IIFYM.com and calculate your maintenance calories. It's not an exact science, but it gives you a starting point.

[ironwill2008]

dropping from 3000-3200 per day to 2400 is a big drop, Why not start by dropping to 2800 for a couple of weeks and see what happens that way you have more wiggle room to drop another 200 calories.

Go with ^^^^ this, OP.


Based on your stats (242/~25%), 2800 is about where you should be to lose fat/retain muscle (providing you continue to weight train hard and heavy).



Make certain that you weigh/measure/track your foods; estimates from hand-held electronic gizmos, food package info, guessing, etc., won't "cut" it.

[BLaaR]

Thank you all for the input.

Dropping to 2800 to start out with and will adjust after 4 weeks or so if I see no noticeable change on the scale.

Yes, IronWill, I finally got around to buy a scale. I was so surprised to see how off my estimates / measuring was without a scale. One question ?

Do you weigh the food before or after cooking ?

@ PersonaNonGrata

Very temped to try IF. I am not really a morning eating person, so maybe IF might just be for me.

[SideSteal]

Thank you all for the input.

Dropping to 2800 to start out with and will adjust after 4 weeks or so if I see no noticeable change on the scale.

Yes, IronWill, I finally got around to buy a scale. I was so surprised to see how off my estimates / measuring was without a scale. One question ?

Do you weigh the food before or after cooking ?

@ PersonaNonGrata

Very temped to try IF. I am not really a morning eating person, so maybe IF might just be for me.

I would weigh things uncooked and thawed when possible.

[OutdoorsinCO]

I would weigh things uncooked and thawed when possible.

This is what I do

[ironwill2008]

I would weigh things uncooked and thawed when possible.

^^^^ This.

Besides being more practical, it's pretty much the accepted standard way of doing things.

[acrawlingchaos]

I would also suggest instead of waiting 4 weeks, wait two. If nothing is happening in two weeks, drop 100 calories and wait two more (wash, rinse, repeat).

As your diet progresses, and things slow down, this will give you room to drop intake as your weight loss slows.

[Ralikar]

"left me thinking that maybe ~3000 is my maintenance"

why would people suggest 2800? What are you expecting at -200?

[JOHN GARGANI]

originally, many moons ago, I did very exact figuring out, weighing, etc of food...but after a while, you just kind of know, and the scale becomes your guide....

I never do exact measurements of food anymore and don't find it necessary, but definitely, as you are learning that fine art, it is the way to get a better sense of just what things are....

the toughest things always are the HIDDEN calories: often in beverages......

for example, when I did keep strict records, I learned how to include the half and half into my macros that I put in my coffee.....

[azstrengthcoach]

For the past 4 months I have restricted my calories to about 3000 - 3200'ish and never went below 3000 nor over 3200.

At one stage the scale dropped to 112kg from 116kg but the next week it was right back at the 116kg mark. I figured since it was my sons birthday and the school holidays and missed a week hitting the gym my weight picked up again from 112kg.

Other than that the scale has been rock solid at 114kg-116kg which left me thinking that maybe ~3000 is my maintenance.

I am really fed up with the gut that does not want to go away. When people see me in my sleeveless shirts the say I look great, but I know they cannot see the ugly gut hiding beneath the shirt.

I did a few %BF tests (using online calculators since I do not have a caliper) and did a about 4 different ones. I then took the average of those and my % came in at 26%.

I feel like doing something drastic to cut down the tummy and thought I should try and drop the calories to 2400. (P=240g / C=150g / F=93g)

Currently hitting the gym 4x week following a upper/lower split 2x week.

Really want to drop one pants size in the process and have a flatter stomach, if there is abs to see then great if not, then so be it. (I am thinking that 100-105kg would be a realistic goal.)

Once I reach the 100 or so mark, then I can up the calories to maintenance again.

I just don't want to lose to much of my hard earned mass. (the few that I have gained anyway).

Thoughts ?

Try a keto diet you might be insulin insenstive

[Streetbull]

For the past 4 months I have restricted my calories to about 3000 - 3200'ish and never went below 3000 nor over 3200.

At one stage the scale dropped to 112kg from 116kg but the next week it was right back at the 116kg mark. I figured since it was my sons birthday and the school holidays and missed a week hitting the gym my weight picked up again from 112kg.

Other than that the scale has been rock solid at 114kg-116kg which left me thinking that maybe ~3000 is my maintenance.

I am really fed up with the gut that does not want to go away. When people see me in my sleeveless shirts the say I look great, but I know they cannot see the ugly gut hiding beneath the shirt.

I did a few %BF tests (using online calculators since I do not have a caliper) and did a about 4 different ones. I then took the average of those and my % came in at 26%.

I feel like doing something drastic to cut down the tummy and thought I should try and drop the calories to 2400. (P=240g / C=150g / F=93g)

Currently hitting the gym 4x week following a upper/lower split 2x week.

Really want to drop one pants size in the process and have a flatter stomach, if there is abs to see then great if not, then so be it. (I am thinking that 100-105kg would be a realistic goal.)

Once I reach the 100 or so mark, then I can up the calories to maintenance again.

I just don't want to lose to much of my hard earned mass. (the few that I have gained anyway).

Thoughts ?

I have a lot of the same issues as you but am older (a lot older). Going to try a much more keto type diet, using hard boiled eggs, sardines, cheese, and so on, though will eat a lot of vegetables. Most grains are just plain bad for us humans.

[Streetbull]

originally, many moons ago, I did very exact figuring out, weighing, etc of food...but after a while, you just kind of know, and the scale becomes your guide....

I never do exact measurements of food anymore and don't find it necessary, but definitely, as you are learning that fine art, it is the way to get a better sense of just what things are....

the toughest things always are the HIDDEN calories: often in beverages......

for example, when I did keep strict records, I learned how to include the half and half into my macros that I put in my coffee.....

Its amazing how just drinking coffee black can reduce calories over time. Often its something like that which makes a difference.

[skyjumper]

What is intermittent fasting?

[AgroCoders]

For the past 4 months I have restricted my calories to about 3000 - 3200'ish and never went below 3000 nor over 3200.

At one stage the scale dropped to 112kg from 116kg but the next week it was right back at the 116kg mark. I figured since it was my sons birthday and the school holidays and missed a week hitting the gym my weight picked up again from 112kg.

Other than that the scale has been rock solid at 114kg-116kg which left me thinking that maybe ~3000 is my maintenance.

I am really fed up with the gut that does not want to go away. When people see me in my sleeveless shirts the say I look great, but I know they cannot see the ugly gut hiding beneath the shirt.

I did a few %BF tests (using online calculators since I do not have a caliper) and did a about 4 different ones. I then took the average of those and my % came in at 26%.

I feel like doing something drastic to cut down the tummy and thought I should try and drop the calories to 2400. (P=240g / C=150g / F=93g)

Currently hitting the gym 4x week following a upper/lower split 2x week.

Really want to drop one pants size in the process and have a flatter stomach, if there is abs to see then great if not, then so be it. (I am thinking that 100-105kg would be a realistic goal.)

Once I reach the 100 or so mark, then I can up the calories to maintenance again.

I just don't want to lose to much of my hard earned mass. (the few that I have gained anyway).

Thoughts ?

LOL, I'm on SNAP and I have trouble getting up to 2000 per day but with Little Debbies from Wal*Mart and extreme inactivity I manage to keep my weight.

[BLaaR]

Thanks so much for all the input.

So started today (well technically Sunday night at 7) with 2800 and I decided since I am changing , might as well try IF and check the scales in 2 weeks time to see where I am at.

Currently I will eat from 11am to 7pm with my biggest meal post workout just before 7pm since I hit the gym at 5pm. Going to take some time adapting not eating ~2 meals before 11am.

Got to focus and stay busy, my stomach keeps yelling food, and my mind says eat , eat.

[BLaaR]

What is intermittent fasting?

You can google for it, but the one I am currently going to try is Lean Gains by Martin Berkhan.

http://www.leangains.com/

[supersplish]

I've had good results with higher caloric deficits (1000-1200 cal under maintenance) over the last 15 lbs of weight loss (from 230 to 216 lbs). I know people will say that big deficits are bad and that you'll lose all your muscle to the greedy, slavering jaws of the catabolism monster, but as that hasn't been my experience thus far I suspect those concerns are a bit overblown for those of us who are still very far away from "lean".

See "Setting the Deficit - Small, Medium, or Large", Lyle McDonald ("assuming the diet is set up appropriately (adequate protein) with the right kind of training (heavy weight training as discussed in Weight Training for Fat Loss, muscle loss actually turns out to be minimal or zero") (discussing 1000-1350 calorie deficits) (emphasis added)

[evo3129]

If you have the commitment for it, give intermittent fasting a go.

The advantage is you still get to stuff your face in your evening meal. At 100kg+ the fat will come flying off

+1 for IF. It changed my life.

100KG is a pretty modest goal. Shoot for 85KG eventually.

[BLaaR]

I have practiced what was preached here and according to my scale it shows a loss of close to 1.5kg. I tried to weigh myself at about the same time I did last time which was the first thing when I woke up in the morning.

I can definitely feel my pants and belt not being that tight but I can't quite get the belt down one notch, hopefully soon.

Continuing with the current calories but I will be adding one cardio session a week since I only lift and do zero cardio.

Oh, yes. Really liking IF. Suits my eating habit pretty good since I am not a morning eating type of person, and only eating at 11:00am works great for me. At the beginning I was tempted to snack but it gets easier with time. Now it is not even crossing my mind.

Thanks again for every one who who provided valuable input.

[scullin]

dropping from 3000-3200 per day to 2400 is a big drop, Why not start by dropping to 2800 for a couple of weeks and see what happens that way you have more wiggle room to drop another 200 calories.

That's basically what I did on my last cut. Started at about 3000 calories then dropped 200 calories, then every couple of weeks dropped another 200 calories to keep the fat loss going. Eventually dropped down to 2100 and stayed there until the end of the cut.

I did IF for most of the cut but it's not necesary, just more conveinant and I don't get as hungry when I do IF. Plus I had more time to get things done. Also used (and still use) MFP and IFFM to figure calories / macros out.

Thankfully bulking again at 3K now and enjoying it while still lean. Not doing IF, and eating several meals a day because it's easier for me to get it all down and keeps my appetite up.