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Simonn11
04-02-2014, 09:05 AM
Hello all,

Have been dieting now for around 12 months trying to drop my body fat percentage. Was originally 23% and managed to get down to 18% now but have been around this percentage for 4 months now. I weigh 209 pounds now and train at the gym 3 times a week and do 25 minutes on the bike 3 times a week at around 60% intensity. My BMI is 171 pounds and want to maintain this if possible while I cut.

I was consuming around 2900 calories and have dropped this now to 2800. I started to notice a small decrease but it has stopped again. Do I need to just drop another 100 calories per day and see how that goes or are my calories way out? my BMR is 1940 and I am fairly inactive at work.

Any good advise would be appreciated.

HealingHands8
04-02-2014, 09:07 AM
Yes, drop calories. Or increase activity.

iamtybaby
04-02-2014, 09:10 AM
Yes, but I would drop them per week.

Merial20
04-02-2014, 09:11 AM
I'm sorry but it took you a year to drop from 23 to 18%?

graptorthemashn
04-02-2014, 09:13 AM
I'm sorry but it took you a year to drop from 23 to 18%?

^^^^^

PuZo
04-02-2014, 09:14 AM
I'm sorry but it took you a year to drop from 23 to 18%?

If that is his real AVI, I'd say he is a bit less than 18%, but ya, going from 23% to 18% in a year... something isn't right.

dday39
04-02-2014, 09:17 AM
My BMI is 171 pounds.

no it isn't
BMI = body mass index (BMI is a useless measure and the figure isn't in pounds)
LBM = lean body mass (your LBM might be 171 lbs)

CanadianNoob
04-02-2014, 09:33 AM
Hello all,

Have been dieting now for around 12 months trying to drop my body fat percentage. Was originally 23% and managed to get down to 18% now but have been around this percentage for 4 months now. I weigh 209 pounds now and train at the gym 3 times a week and do 25 minutes on the bike 3 times a week at around 60% intensity. My BMI is 171 pounds and want to maintain this if possible while I cut.

I was consuming around 2900 calories and have dropped this now to 2800. I started to notice a small decrease but it has stopped again. Do I need to just drop another 100 calories per day and see how that goes or are my calories way out? my BMR is 1940 and I am fairly inactive at work.

Any good advise would be appreciated.

I think your calories are uhh-..Off.
Check your TDEE because 2800 calories on a cut at your height and weight while working at an inactive physical job..Doesn't seem right to me.

http://iifym.com/tdee-calculator/

AshAndrews19
04-02-2014, 09:37 AM
Weigh your food, consume the correct amount of calories, drop carbs.

It sounds like you haven't been as strict as you can if it's taking you that long, don't ever cheat yourself OP.

Mncdk
04-02-2014, 09:41 AM
If you are not losing weight at the desired rate, eat fewer calories. If you are indeed completely stalled, don't drop 100 calories, drop 500, assuming you want to get it over with.

Simonn11
04-02-2014, 09:50 AM
Thanks for you help

LaughingStorm
04-02-2014, 12:37 PM
I've always dropped 500-600 cals from my maintenance to cut. 100 calories isn't aggressive enough. Your body wants homeostasis and will adapt to minor changes in order to keep from gaining or losing considerable weight.

At least, that's my experience.

AlwaysTryin
04-02-2014, 01:12 PM
I've always dropped 500-600 cals from my maintenance to cut. 100 calories isn't aggressive enough. Your body wants homeostasis and will adapt to minor changes in order to keep from gaining or losing considerable weight.

At least, that's my experience.

Who cuts only 100 under maintenance?? I've never seen anyone.

ironwill2008
04-02-2014, 03:29 PM
Hello all,

Have been dieting now for around 12 months trying to drop my body fat percentage. Was originally 23% and managed to get down to 18% now but have been around this percentage for 4 months now. I weigh 209 pounds now and train at the gym 3 times a week and do 25 minutes on the bike 3 times a week at around 60% intensity. My BMI is 171 pounds and want to maintain this if possible while I cut.

I was consuming around 2900 calories and have dropped this now to 2800. I started to notice a small decrease but it has stopped again. Do I need to just drop another 100 calories per day and see how that goes or are my calories way out? my BMR is 1940 and I am fairly inactive at work.

Any good advise would be appreciated.

You're eating too much. Try dropping your calories down to about 2500/day, stick with that for 3-4 weeks, and see where you're at at that time. What you want to see is a fairly steady 1-pound per week loss of body weight.

Hypnotise
04-02-2014, 11:36 PM
I started at around the same weight as you are currently OP. 2,200 has been my intake, with 3*gym 2*cardio per week. Haven't lost much in the way of muscle (lifts have held or improved).
If you are working in an office, 2,700 is probably your maintenance. And you are below 18% - more likely 15%

Simonn11
04-03-2014, 11:27 PM
Ah ok nice one, cheers I'll continue to drop some more calories and keep weighing myself and monitor how it goes. Appreciate your help


I started at around the same weight as you are currently OP. 2,200 has been my intake, with 3*gym 2*cardio per week. Haven't lost much in the way of muscle (lifts have held or improved).
If you are working in an office, 2,700 is probably your maintenance. And you are below 18% - more likely 15%