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Trojan14
05-10-2013, 08:48 AM
I have been cutting for 3 months now and have lost 10 pounds. I am consuming 1900 cals a day now and have hit a plateau. I am afraid to go any lower on the calories because i do not want to cause metabolic slow down. Any advice on whether i should continue to cut or come out of the cut for a few months? Thanks!

DJBrickman
05-10-2013, 08:55 AM
I have been cutting for 3 months now and have lost 10 pounds. I am consuming 1900 cals a day now and have hit a plateau. I am afraid to go any lower on the calories because i do not want to cause metabolic slow down. Any advice on whether i should continue to cut or come out of the cut for a few months? Thanks!

What were your initial calculations when you went to figure out your TDEE? How did you come up with 1900 calories? You aren't giving us a ton of info bud.

Trojan14
05-10-2013, 08:59 AM
Sorry, the main question was really just "how long a cut should be" but i can supply you with some info. Sorry about that.

Initial TDEE was 3000 cals/day

ToshiroAki
05-10-2013, 09:09 AM
... lets look at the stats here...

your 200 at about 6 foot, you have some ab definition but not a six pack... so lets call it 15-20%bf TOPS... or 160lbs of LBM and 40lbs of fat.

So, (21.6 X 160 + 370 = 3,800'ish) at a -1,000 deficit you could eat 2,800 and lose weight... you need 100g(900cal) of fat, 160g(640cal) of protein... and you have like 1,200cal to throw around into fat/pro/carbs and still lose weight.

honestly, your eating too little imo... i would say refeed, eat at maintenance for 2weeks to a month. then restart your cut.

Trojan14
05-10-2013, 09:12 AM
Okay, thanks. I was afraid i had gone too low. Thanks for the input

22pete22
05-10-2013, 09:15 AM
My first cut was 8 months.....no problems for me, but I weighed 218 and cut down to 167. If I remember right I think I took two separated weeks off just to eat whatever I wanted so I could get my sanity back. Cut till your satisfied or need a short break.

Edit: you are below 15% in my opinion if your avatar is current, I would guess 13-14%.

01lowbird
05-10-2013, 10:42 AM
... lets look at the stats here...

your 200 at about 6 foot, you have some ab definition but not a six pack... so lets call it 15-20%bf TOPS... or 160lbs of LBM and 40lbs of fat.

So, (21.6 X 160 + 370 = 3,800'ish) at a -1,000 deficit you could eat 2,800 and lose weight... you need 100g(900cal) of fat, 160g(640cal) of protein... and you have like 1,200cal to throw around into fat/pro/carbs and still lose weight.

honestly, your eating too little imo... i would say refeed, eat at maintenance for 2weeks to a month. then restart your cut.

im taller than he is and 3000ish is bulk cals for me...

22pete22
05-10-2013, 10:50 AM
im taller than he is and 3000ish is bulk cals for me...

I agree.....I bulk at 2900 hundred and I'm 5'10". I doubt his maintenance is 3800.

Trojan14
05-10-2013, 12:09 PM
This was my first attempt at a cut. I have always been into weight training and have always had a passion for it. I played 3 sports in high school and played college ball for 5 years so a cut was never needed. I was always just trying to eat anything in sight to keep my weight up, and i did. So with that being said, i know how to gain weight (nutrition, workouts, supplements, etc.) but i don't have the same knowledge when it comes to cutting. i have done a lot of research but everybody reacts differently so i guess i haven't had the cutting experience to know what works best for my body.

blindspot13
05-10-2013, 12:10 PM
... lets look at the stats here...

your 200 at about 6 foot, you have some ab definition but not a six pack... so lets call it 15-20%bf TOPS... or 160lbs of LBM and 40lbs of fat.

So, (21.6 X 160 + 370 = 3,800'ish) at a -1,000 deficit you could eat 2,800 and lose weight... you need 100g(900cal) of fat, 160g(640cal) of protein... and you have like 1,200cal to throw around into fat/pro/carbs and still lose weight.

honestly, your eating too little imo... i would say refeed, eat at maintenance for 2weeks to a month. then restart your cut.

This is absolute mumbo jumbo. Your TDEE is not 3800, just because he's plugging it into some formula and it's spitting out a number does not make it akin to you. The first question you should be asking yourself is how accurately you're tracking and measuring your food? Everyday? 100%? If you're skipping days for cheat meals/cheat days and not counting the weekends, then you have your answer. I find it hard to believe you were cutting at 1900 with strict measuring/tracking of everything you ate and you only lost .83lbs/week (10lb/12wks). If that is the case, then your TDEE is roughly (.83*3500=2900 calories per week; 2900/7=414cals per day), so TDEE = 1900+414=2314.

Again, how accurate are you being? You need to be honest with yourself or this data is meaningless.

Trojan14
05-10-2013, 12:14 PM
This is absolute mumbo jumbo. Your TDEE is not 3800, just because he's plugging it into some formula and it's spitting out a number does not make it akin to you. The first question you should be asking yourself is how accurately you're tracking and measuring your food? Everyday? 100%? If you're skipping days for cheat meals/cheat days and not counting the weekends, then you have your answer. I find it hard to believe you were cutting at 1900 with strict measuring/tracking of everything you ate and you only lost .83lbs/week (10lb/12wks). If that is the case, then your TDEE is roughly (.83*3500=2900 calories per week; 2900/7=414cals per day), so TDEE = 1900+414=2314.

Again, how accurate are you being? You need to be honest with yourself or this data is meaningless.

I am tracking every single thing put into my mouth, every single day. That is one thing i can say, i am exact on that.

recreateme
05-10-2013, 12:40 PM
I would keep at it, when you start losing fat the first 10 lbs seem to come off fast and eassier then the rest after that you need to really be dedicated. Track everything, stick at around 1900cals, if you feel like you need a boost maybe try a fat burner to kick your metabolism up and get you sweating more.

01lowbird
05-10-2013, 12:41 PM
This is absolute mumbo jumbo. Your TDEE is not 3800, just because he's plugging it into some formula and it's spitting out a number does not make it akin to you. The first question you should be asking yourself is how accurately you're tracking and measuring your food? Everyday? 100%? If you're skipping days for cheat meals/cheat days and not counting the weekends, then you have your answer. I find it hard to believe you were cutting at 1900 with strict measuring/tracking of everything you ate and you only lost .83lbs/week (10lb/12wks). If that is the case, then your TDEE is roughly (.83*3500=2900 calories per week; 2900/7=414cals per day), so TDEE = 1900+414=2314.

Again, how accurate are you being? You need to be honest with yourself or this data is meaningless.

quiet you, or u will get trolld

Trojan14
05-10-2013, 12:51 PM
I would keep at it, when you start losing fat the first 10 lbs seem to come off fast and eassier then the rest after that you need to really be dedicated. Track everything, stick at around 1900cals, if you feel like you need a boost maybe try a fat burner to kick your metabolism up and get you sweating more.

even if i have plateaued? I am assuming i don't need to go any lower?

01lowbird
05-10-2013, 12:56 PM
if no weight loss for one month, and correctly counted calories, you have plateaued and will need to lower cals. you wont die, promise.

davidphillips33
05-10-2013, 01:00 PM
how long has your plateau been?


And I don't think a cut SHOULD be for any specific duration. What are your goals?

SM373
05-10-2013, 01:23 PM
Unless you are severely overweight, 12-16 weeks is the maximum I'd diet for without a break.

Otherwise you get into the situation you are in right now, your metabolic capacity will be shot and it'll take 2-3 months of normal eating to repair, and by that time you probably will have gained half the weight you lost back, if not all of it.

Take a 3-4 week break, drop all cardio, then start over.

Leankev84
05-10-2013, 01:27 PM
Dude I plateaued for like 2 months after eating at 1400 and lost 10lbs in first month. So I started changing my cals up then down trying to find the magic number, I have now started to lose again by eating lower I estimated my TDEE at 3000/3100 but I was eating 2550 and not losing so my TDEE was more like 2500 I'm now eating 2000 and started losing again (cut out alcohol and cheat days has helped) maybe the fact I was actually eating at maintenance for a month helped? Good luck anyway bud!

Trojan14
05-10-2013, 01:38 PM
if no weight loss for one month, and correctly counted calories, you have plateaued and will need to lower cals. you wont die, promise.

LOL. Not concerned with dying, just concerned with going too low and messing up my metabolism.


how long has your plateau been?

about 3 weeks


And I don't think a cut SHOULD be for any specific duration. What are your goals?