Not losing weight... pretty sure I'm on a defecit

[MarleyMarley]

I've been sitting around 172-174 , in the 15% BF range for about 5 weeks now! Everything was working right up until 5 weeks ago. What do you guys suggests I do? Someone said I ate too low I was eating at 1800 so I boosted it to 2200 (maintenance 2800). At 1800 i was losing 2 lb per week now I'm losing nothing

[Serpentarius]

eat less and move more

[Squier5]

Hi Marley... Your title suggests that you may not be calculating your cals properly because if you were you would know. Are you calculating every single thing that you eat or drink? This includes things like the dash of milk you put in your coffee all the way through to the oil you cook your meat in. You would be surprised as to how quickly these small amounts add up!

Also look at the following things;

What is your diet consist of? If you are tracking are you being consistent and tracking everything
What does your macro breakdown look like
What does your training look like and are you factoring this into your expenditure (cals)
Have you calculated your TDEE properly to determine your maintainence level

I suggest reading the stickies for more information and try to work out your maintainence level. Once you know this you will have an idea on how much to subtract from your intake. Then work out your macro breakdown and base your diet around these values.

Good luck!

[fade2green514]

how long has it been? sometimes some water retention can be the cause for short periods of time (2-4 weeks)

[Shureshock]

Instead of being pretty sure, you need to be certain.

Weigh, calculate and log everything you eat.

[Tommy W.]

If you were losing at 1800 then that's what you should be doing. For 1 thing 1800 isn't that low and also you may be miscounting and are more in the low to mid 2000 range. Best to go back to your former, lower cal diet.