fat loss stooped!!!! HELP!!!

[romeoalpha]

Hello Everyone,

I have been cutting for five months now, I started in DEC 2016 doing "IF" 18/6 I lift 5 times a week, I do supersets with minimal rest between sets, I see gains from my workout routine, and I have lost 17 lb since then eating at a caloric deficit of 1500 cal a day, but my wight loss stopped almost 2 months ago and it has been stuck at 170, what should I do? btw, I dont do much of cardio or any really, so now I upped my calories to 1800-2100 a day to boost my metabolism.

here are my facts:

H: 5,11
W: 170 lb
Body fat: 16.5

130 protein 250 carbs 50-60 fats

I am trying to get to 13-14% Body fat

any help would be very appreciated guys

[dipatel13]

It's hard to imagine you not losing weight at those stats eating 1500 cals. You're probably eating more than you think. You should review your tracking methods.

[romeoalpha]

I use a scale and myfitness Pal, I just hit a hard plateau, but now I upped my calories to an average 2000 calories

[romeoalpha]

any advise...?

[spradish]

You've decreased your calorie deficit by raising calories. That's the opposite of what you should have done. Drop calories, add more activity, or do both.

[romeoalpha]

I read some articles that say "if you hit a plateau then increase calories to maintenance level to boost metabolism"

[jb_alphamale]

No plateau can last 2 months if you eat 1500 calories at your stats. When did you upped you calories? What did you notice since then?

I read some articles that say "if you hit a plateau then increase calories to maintenance level to boost metabolism"

[spradish]

I read some articles that say "if you hit a plateau then increase calories to maintenance level to boost metabolism"

A plateau happens when you are eating at maintenance, which means eating what you need in order to stay at the same weight. As you lose weight, your body needs fewer and fewer calories in order to maintain its size. At some point the calories you eat to lose become the calories you need to maintain. At that point, if you want to lose more weight, you drop your calories.

You've been eating more than you think. If you started eating 1500 calories in January and lost 17 lbs between then and mid-April, that's only a bit over 1 lb per week, or 500 calories per day. Your maintenance (1500+ the 500 deficit) would have to be above 2000 calories. You're likely off by 300-500 calories per day.

[romeoalpha]

No plateau can last 2 months if you eat 1500 calories at your stats. When did you upped you calories? What did you notice since then?

I upped my calories about 2 weeks ago, and nothing happened I just maintained my current weight at 170

[romeoalpha]

A plateau happens when you are eating at maintenance, which means eating what you need in order to stay at the same weight. As you lose weight, your body needs fewer and fewer calories in order to maintain its size. At some point the calories you eat to lose become the calories you need to maintain. At that point, if you want to lose more weight, you drop your calories.

You've been eating more than you think. If you started eating 1500 calories in January and lost 17 lbs between then and mid-April, that's only a bit over 1 lb per week, or 500 calories per day. Your maintenance (1500+ the 500 deficit) would have to be above 2000 calories. You're likely off by 300-500 calories per day.

Like I said before, I use a scale and track my calories everyday, no exceptions. I started my cut in mid-DEC and by Mid-March I have lost 17lb most if not all was fat, I maintained most of my muscle, I only wanted to lose 1lb a week so that I do it in a healthy way not in a rapid way. plus at 1500 calories if I go lower in a deficit that would be unhealthy and I would not be able to hit my macros in terms of protein, carbs, or fats each day, everyone hits a plateau at one point in cutting, its a widely spoken of subject, in my case I have tried nearly everything in the past 2 months, nothing has worked.

[CommitmentRulz]

OP, what you are telling us just doesn't "add up". I'd recommend seeing a doctor to rule out other issues (like thyroid). If you get an all clear, you're (somehow) counting wrong.

[romeoalpha]

OP, what you are telling us just doesn't "add up". I'd recommend seeing a doctor to rule out other issues (like thyroid). If you get an all clear, you're (somehow) counting wrong.

Yes I had a full check up, all is A ok..

I just want to clarify again, I am looking for ideas on diet and workout, should I get more rest days, should I lower carbs, just ideas

[spradish]

Like I said before, I use a scale and track my calories everyday, no exceptions. I started my cut in mid-DEC and by Mid-March I have lost 17lb most if not all was fat, I maintained most of my muscle, I only wanted to lose 1lb a week so that I do it in a healthy way not in a rapid way. plus at 1500 calories if I go lower in a deficit that would be unhealthy and I would not be able to hit my macros in terms of protein, carbs, or fats each day, everyone hits a plateau at one point in cutting, its a widely spoken of subject, in my case I have tried nearly everything in the past 2 months, nothing has worked.

I'm sure that you think you are accurate. This forum gets posts like yours by the dozen each month. List what you ate yesterday, as well as the quantity and calories. Post a screenshot from the app/website you use if you prefer.

[romeoalpha]

Like I said again "lol" I am not just starting fitness Iv'e been at it for almost four years, but here it is:

[Luclin999]

I read some articles that say "if you hit a plateau then increase calories to maintenance level to boost metabolism"

That's like saying "I can't seem to gain weight, so I cut my calories even further".

IE. It makes no sense at all.

Just because you track things in MFP doesn't mean that the data you are using from their site is accurate. Most of the nutritional/calorie information there comes from other users like yourself and is completely unreliable. I've seen literally dozens of entries for an item like "chicken breast" that all list different values for the same amount by weight of that food.

[romeoalpha]

That's like saying "I can't seem to gain weight, so I cut my calories even further".

IE. It makes no sense at all.

Just because you track things in MFP doesn't mean that the data you are using from their site is accurate. Most of the nutritional/calorie information there comes from other users like yourself and is completely unreliable. I've seen literally dozens of entries for an item like "chicken breast" that all list different values for the same amount by weight of that food.

Very untrue, at least in this case. the label on the food matches that of myfitness pal, also like I said before, I am not a "newbiee" at this, I am just simply asking if anyone has been through this before can give any advice on what to do or what worked for them

[romeoalpha]

That's like saying "I can't seem to gain weight, so I cut my calories even further".

IE. It makes no sense at all.

Just because you track things in MFP doesn't mean that the data you are using from their site is accurate. Most of the nutritional/calorie information there comes from other users like yourself and is completely unreliable. I've seen literally dozens of entries for an item like "chicken breast" that all list different values for the same amount by weight of that food.

also, it is very common even for body builders to take a break from caloric deficit while cutting by upping their calories or having refeed days to break plateaus

[spradish]

That's like saying "I can't seem to gain weight, so I cut my calories even further".

IE. It makes no sense at all.

Just because you track things in MFP doesn't mean that the data you are using from their site is accurate. Most of the nutritional/calorie information there comes from other users like yourself and is completely unreliable. I've seen literally dozens of entries for an item like "chicken breast" that all list different values for the same amount by weight of that food.

Right. My husband logs his food in MFP and uses an entry for mashed potatoes that is 120 calories per half cup. I've calculated it out when he's made them and they are more than twice that. He still loses because his deficit is big enough but he is eating more calories than he thinks he is.

[jb_alphamale]

OP here is my suggestion. Keep all the things as they are in terms of food tracking. You do it right or wrong it does not matter at this point. You only change a variable at a time and your angle of viewing things. Reduce daily calories intake at 1800 in MFP. If there are errors in anything like nutritional info, scale, mfp, whatever, as long as you keep them the same they won't influence the future outcome. Keep it this way 4-6 weeks. This should be almost 7000 calories which is 2.2 lbs. If no change then something else is happening. Obviously physical activity the same or at least keep count of changes.

Like I said again "lol" I am not just starting fitness Iv'e been at it for almost four years, but here it is:

[ironwill2008]

I read some articles that say "if you hit a plateau then increase calories to maintenance level to boost metabolism"

So how is that working for you?

[Tommy W.]

I read some articles that say "if you hit a plateau then increase calories to maintenance level to boost metabolism"

Increasing calories to lose fat never has and never will work. People buy into it because they just really don't wanna hear that they need to lower calories. Raising calories CAN in some instances release water and cause the scale to go down a little however this isn't fatloss.

[juggernaut74ia]

I read some articles that say "if you hit a plateau then increase calories to maintenance level to boost metabolism"

I read some articles that bigfoot landed on Mars and is currently aiming nuclear missiles at Argentina.

Life tip: Exercise caution in reading random "articles" on the internet - or elsewhere.

As everyone said - a plateau of more than 3 weeks - time to cut 200 calories from whatever it is you're currently eating per day. Regardless of whether you're tracking accurately or not.

[romeoalpha]

so all I should do is lower calories by 200?

[Tommy W.]

so all I should do is lower calories by 200?

Yes. In a month lower again slightly.

[KhalidMMA]

I'd say - up the fat and drop down the carb. Everyone's different but with low fat intake over time your body starts to hoard fat as you're not providing your body with enough. macros by themselves are fine but high fat, low carb is generally better for fat loss.

[dipatel13]

I'd say - up the fat and drop down the carb. Everyone's different but with low fat intake over time your body starts to hoard fat as you're not providing your body with enough. macros by themselves are fine but high fat, low carb is generally better for fat loss.

That's not how it works.

[romeoalpha]

That's not how it works.

how dose it work?

[spradish]

how dose it work?

Human bodies burn fat stores when in a calorie deficit. They do not hoard fat. If they did, people who are actually starving would not lose fat. Look at any picture from an area hit by famine, etc. and see if the people's bodies appear to be hoarding fat. People who are fortunate not to live in starvation conditions and instead are trying to cut fat for general health or aesthetic reasons are not special snowflakes whose bodies operate differently than the less fortunate. Eat in a deficit and you will lose fat.

[romeoalpha]

Human bodies burn fat stores when in a calorie deficit. They do not hoard fat. If they did, people who are actually starving would not lose fat. Look at any picture from an area hit by famine, etc. and see if the people's bodies appear to be hoarding fat. People who are fortunate not to live in starvation conditions and instead are trying to cut fat for general health or aesthetic reasons are not special snowflakes whose bodies operate differently than the less fortunate. Eat in a deficit and you will lose fat.

it seem's that It was a waste of time to post here, since many are quick to criticize rather give their experienced view of the matter, there is no need for the lessons of world hunger, we are not all alike, our bodies are different, that is why I was trying to get ideas not lessons of how the world is starving and I am so fortunate of having food on the table. but thanks anyway

[DyingAtheist]

it seem's that It was a waste of time to post here, since many are quick to criticize rather give their experienced view of the matter, there is no need for the lessons of world hunger, we are not all alike, our bodies are different, that is why I was trying to get ideas not lessons of how the world is starving and I am so fortunate of having food on the table. but thanks anyway

Seems to me you're massively misinterpreting Spradish's post.