I'm eating 1900 calories at 5'11 167lbs but I haven't lost weight.

[alexthestart]

Hi guys, I'm gonna make this as short as possible.
I'm 5'10 167lbs, around 17-18% bf, I've been in a caloric deficit for 10 days but haven't lost any weight. Looking in the mirror I haven't seen any changes either. Acoording to a TDEE calculator my maintenance should be 2200-2300.
I weighed in at 167 lbs and have been there every morning. I exercise 6x times a week, ca 30-40 min chest>back>legs>chest>back>legs

Stats again:
5'10
167 lbs
17-18%bf
Weight lift 6x a week 30-60mins per session

I WEIGH and note down everything I eat
What I eat:
1900 kcal
63g fats
167 g carbs
167g protein

Example day

Meal 1 -
77g bread
128g smoked ham
10g butter
49g salami
100g cottage cheese

Meal 2
143g chicken breast
205g white rice
45g bearnaise sauce

Meal 3
1dl of whey protein

Meal 4
115g bread
14g butter
55g salami


Total macros for the example day:
73,5g fats out of 63
144g carbs out of 167
160g protein out of 167
1885 calories

Some days are more on point on the macros, but I always hit 50 -/+ calories and try to get 0,9g-1g protein per pound of bodyweight.

So what do I do? I'm skinnyfat but I've already decided to cut down so no debate on that I should bulk up instead.
Is it not very unlikely that my maintenance at 1900? If this is the case, would it not be unhealthy to cut down even more calories?
I've tested different items on my scale so it's not incorrect.

Thanks, Alex.

[SPEEED]

Your diet resembles more of a bulking diet than cutting. Salami? Bread? Butter? Smoked Ham? Bearnaise sauce???? - cut these out of your diet. Also, sub your white rice with brown, your cottage with low fat or fat free variety. Also, where are your veggies?!?!? Lean chicken and Fish instead of salami and ham. Use hot sauces (the 0-5 cal types) instead. Gets a fruit or two throughout the day in there as well.

I know you said you measured everything, but those items don't sound like 1900 cals a day.


You may want to put up a picture to better assess your frame, but I can tell you that I'm same height as you, currently at 172lbs, with ~12%, and cutting on 1600-1700 cals a day.

[gbullock32]

1. You're 17, far from over weight, and trying to cut on stupid low calories.

2. Skinny-fat and a teen? Bulk to add mass (you have raging hormone, take advantage of that) and cut once there is something to show for it.

3. It's been 10 days, patience in all things... and you really should not be cutting to begin with.

4. Eat some veggies and fruit, micro nutrients are important.

5. That routine seems like it will not be best, get on a proven beginner routine.

Once you have done that select a proven beginner routine, these are made to give the best results, some good routines would be-

Starting Strength - http://startingstrength.com/

BabyLover's Starting Strength - http://forum.bodybuilding.com/showth...hp?t=135564721

AllPro's Beginner Routine - http://forum.bodybuilding.com/showthread.php?t=4195843

StrongLifts 5x5 - http://stronglifts.com/5x5/

IceCream Fitness 5x5 - http://forum.bodybuilding.com/showth...hp?t=148036063

Fierce 5 - http://forum.bodybuilding.com/showth...hp?t=159678631

Coolcicada's Push/Pull/Legs - http://forum.bodybuilding.com/showth...hp?t=149807833

Read into those and pick the one you like best.

[OT2000]

Your diet resembles more of a bulking diet than cutting. Salami? Bread? Butter? Smoked Ham? Bearnaise sauce???? - cut these out of your diet. Also, sub your white rice with brown, your cottage with low fat or fat free variety. Also, where are your veggies?!?!? Lean chicken and Fish instead of salami and ham. Use hot sauces (the 0-5 cal types) instead. Gets a fruit or two throughout the day in there as well.

I know you said you measured everything, but those items don't sound like 1900 cals a day

He is a teenager. There is nothing wrong with what he is eating. And even if he wasn't a kid, if a person can fit butter and smoked ham into their daily macros then let them eat it. Micronutrients are important however limiting foods is a bad choice.

[loganhart]

Your diet resembles more of a bulking diet than cutting. Salami? Bread? Butter? Smoked Ham? Bearnaise sauce???? - cut these out of your diet. Also, sub your white rice with brown, your cottage with low fat or fat free variety. Also, where are your veggies?!?!? Lean chicken and Fish instead of salami and ham. Use hot sauces (the 0-5 cal types) instead. Gets a fruit or two throughout the day in there as well.

I know you said you measured everything, but those items don't sound like 1900 cals a day.


You may want to put up a picture to better assess your frame, but I can tell you that I'm same height as you, currently at 172lbs, with ~12%, and cutting on 1600-1700 cals a day.

The difference between a cutting diet and a bulking diet is the numbers. Not the food.

[digistp]

Either you're miscounting or you found true maintenance.

[SPEEED]

The difference between a cutting diet and a bulking diet is the numbers. Not the food.

He is a teenager. There is nothing wrong with what he is eating. And even if he wasn't a kid, if a person can fit butter and smoked ham into their daily macros then let them eat it. Micronutrients are important however limiting foods is a bad choice.

These are all teenagers as well....

*****://www.google.com/search?q=fat+teenager&espv=2&biw=1600&bih=775&sour ce=lnms&tbm=isch&sa=X&ei=6pboVOAUtYmxBL68gKAL&ved= 0CAYQ_AUoAQ

what's your point? if you overeat, no hormones in the world will save you. I'm not insuating the OP is obese. I'm just addressing your point of his young age.

For for the IIFYM point.... of course, but I doubt those food items add up to 1900 cals. I think the OP is underestimating the calories he's getting from some of these, especially from the Salami, bread, butter, and the sauce.

[gettinswoledc]

I'd say you need to give it a bit more patience before expecting changes in your weight. It does take your body a bit of time to get used to any dietary/caloric changes and subsequent changes in weight. Also, you didn't mention how long you've been lifting. If your just starting working out in earnest, you may not notice must (if any) weight change due to water retention. Give it a chance. While it sounds like you're weighing things, double down to make sure you're both weighing and entering/logging your meals as accurately as possible.

[lee__d]

Do you have any pics? I feel like a kid with your stats would be a bit lanky and could spend time slowly gaining weight.



As far as the initial question, you would give it another week then either reduce calories or become more active. I would also recommend ditching the program your on and adopting a beginner program from post #3.

[alexthestart]

Here are some pictures: http: //imgur.com/a/v3rdo#0
As far as misscalculating I doubt it. I've manually looked at the package and written down the info per 100g, e,g 200kcal/100g then I eat 20g = 0,2x200= 40

I know cutting is not the best but I have a too puffy face so I want to do it. I'll check into the beginner programs.
I have some low T/hypothyroid problems which probably makes the process alot more difficult but I want to give this a fair shot before jumping on anything.

Thanks guys, I will keep it up for 1 more week then lower it by 100kcal and see how I do from there on.

As for the link just remove the spaces

[nakkiz]

Here are some pictures: http: //imgur.com/a/v3rdo#0
As far as misscalculating I doubt it. I've manually looked at the package and written down the info per 100g, e,g 200kcal/100g then I eat 20g = 0,2x200= 40

I know cutting is not the best but I have a too puffy face so I want to do it. I'll check into the beginner programs.
I have some low T/hypothyroid problems which probably makes the process alot more difficult but I want to give this a fair shot before jumping on anything.

Thanks guys, I will keep it up for 1 more week then lower it by 100kcal and see how I do from there on.

As for the link just remove the spaces

You're counting the rice cooked, right? I just guesstimated your intake and it came out to around 2500.

by this i mean you weighed it uncooked but used calorie counting for a cooked version.

if thats not the case, could you post the calories of the meals? I have a hard time believing that 100g salami, 200g bread, bernaise, chicken, 150g smoked ham, some butter, and 1dl(50g)? whey is only 1185 calories.

EDIT: according to selfnutritiondata 205g rice alone is 165g carbs. I think this is your problem.

[Keoking]

<--- 5' 11", 162lbs, about 15-16% BF, 43yo (so almost certainly lower Test and slower metabolism than you)

Cut from 172 to 160 at 1900cals. Started with a macro breakdown nearly identical to yours, and didn't work at all.

Dropped my carbs to 90-120gr for 5-6days/week, and 1-2 carb refeed days per week. Weight dropped off week after week.

Doesn't mean it would work for you, but it's something to think about.

[ironwill2008]

I'm skinnyfat but I've already decided to cut down so no debate on that I should bulk up instead.

I looked at your pic. You're just another average-looking, average-weight kid who thinks he's "fat." You've already stated that you're gonna do what you're gonna do, so this isn't for you, it's for every other kid just like you who will read this:





You're in the prime of your life as far as your muscle and strength-building ability is concerned; your natural hormone levels will never again be as high as they are now. Don't waste the ability to build the easiest-to-gain muscle of your life on some misplaced effort to chase "abs;" this opportunity only comes around once.

[gbullock32]

You're in the prime of your life as far as your muscle and strength-building ability is concerned; your natural hormone levels will never again be as high as they are now. Don't waste the ability to build the easiest-to-gain muscle of your life on some misplaced effort to chase "abs;" this opportunity only comes around once.

This 100%. You are not skinny-fat, you just have no muscle mass- cut and look anorexic.

Bulk into a beast while young, add the mass now and build a great base.

[OT2000]

These are all teenagers as well....

*****://www.google.com/search?q=fat+teenager&espv=2&biw=1600&bih=775&sour ce=lnms&tbm=isch&sa=X&ei=6pboVOAUtYmxBL68gKAL&ved= 0CAYQ_AUoAQ

what's your point? if you overeat, no hormones in the world will save you. I'm not insuating the OP is obese. I'm just addressing your point of his young age.

For for the IIFYM point.... of course, but I doubt those food items add up to 1900 cals. I think the OP is underestimating the calories he's getting from some of these, especially from the Salami, bread, butter, and the sauce.

You stated for him to CUT from his diet. And then stated that he needed to swap the white rice for brown rice. And that he needs low fat cottage cheese. As previously noted, there is nothing wrong with his food choices. He may have just overestimated

[lsiberian]

You need to be bulking not cutting you are 17 years old and 162 lbs. You probably don't even have developed abs given your lean tissue. A nice steady bulk that gets your lean mass up 20 to 30 lbs in a year would make you look incredible.

[gbullock32]

You stated for him to CUT from his diet. And then stated that he needed to swap the white rice for brown rice. And that he needs low fat cottage cheese. As previously noted, there is nothing wrong with his food choices. He may have just overestimated

Not only that, but dropping so many fat sources would likely cause him to not get enough dietary fat.

[alexthestart]

Nutritonal for all foods per 100g
Bread: 260kcal 4F 44C 10P
Smoked ham: 110kcal 2F 2C 20P
Butter: 355kcal 39F 2C 0P
Salami 220kcal 13F 2C 25P
Cottage cheese 103kcal 5F 3C 13P
Chicken breast 134kcal 2F 0C 27P
White rice 97kcal 0F 21C 2P (http: //nutritiondata.self.com/facts/cereal-grains-and-pasta/5712/2)
Whey protein 1dl 146 kcal 3F 1C 28P

Meal 1 -
77g bread x 260 = 200 kcal
128g smoked ham x 110= 140kcal
10g butter x 355 = 36kcal
49g salami x 220 = 107kcal
100g cottage cheese x 103 = 103kcal
= 586kcal


Meal 2
143g chicken breast x 134 =191kcal
205g white rice x 130 = 266kcal
45g bearnaise sauce = 292kcal
=749kcal

Meal 3 protein shake
=146kcal

Meal 4
115g bread x 260 = 299kcal
14g butter =50 kcal
55g salami x 220 =121kcal
=470

586+749+146+470= 1951kcal

thx for the suggestion i will definitely look up more accurate sources.
and for all the guy that replied thanks i will read everything through
for the one that suggested i should bulk cause i'm in my prime, currently my T is low as hell for some reason, I have a appointment in some months (280ng/dl last test) and this cut is just something I do as a shot, so atleast I am working on something while I wait on my appointment.

[bobdog521]

Nutritonal for all foods per 100g
Bread: 260kcal 4F 44C 10P
Smoked ham: 110kcal 2F 2C 20P
Butter: 355kcal 39F 2C 0P
Salami 220kcal 13F 2C 25P
Cottage cheese 103kcal 5F 3C 13P
Chicken breast 134kcal 2F 0C 27P
White rice 97kcal 0F 21C 2P (http: //nutritiondata.self.com/facts/cereal-grains-and-pasta/5712/2)
Whey protein 1dl 146 kcal 3F 1C 28P

Meal 1 -
77g bread x 260 = 200 kcal
128g smoked ham x 110= 140kcal
10g butter x 355 = 36kcal
49g salami x 220 = 107kcal
100g cottage cheese x 103 = 103kcal
= 586kcal


Meal 2
143g chicken breast x 134 =191kcal
205g white rice x 130 = 266kcal
45g bearnaise sauce = 292kcal
=749kcal

Meal 3 protein shake
=146kcal

Meal 4
115g bread x 260 = 299kcal
14g butter =50 kcal
55g salami x 220 =121kcal
=470

586+749+146+470= 1951kcal

thx for the suggestion i will definitely look up more accurate sources.
and for all the guy that replied thanks i will read everything through
for the one that suggested i should bulk cause i'm in my prime, currently my T is low as hell for some reason, I have a appointment in some months (280ng/dl last test) and this cut is just something I do as a shot, so atleast I am working on something while I wait on my appointment.

Your T is probably low because your calories are BELOW 2000 as a 17 year old.

[gbullock32]

Your T is probably low because your calories are BELOW 2000 as a 17 year old.

Was going to say this- low calorie wont help you at all, eat enough fat, get good sleep, lift on a proper routine, and EAT MORE.