Diet Opinion - Recomp / Fat loss

[AMG63Pete]

I’ve read the stickies and implemented them into my nutrition and workout plan.

I’m 37 yo male. 6’2, 207-210lbs. It fluctuates a lot. Currently I workout 5-6 days a week at high intensity for 60-75 min a day.

I do a push, pull, legs split focusing on heavy compound lifts. My focus is on hypertrophy and strength. No cardio.

Currently I’m attempting a cut but the weight fluctuation drives me nuts. I know I’m losing fat and my current waist size is 32. My goal is to hit 12-15% body fat. So I feel I need to hit about 190-195lbs.

My macros are:

1850 Calories. My BMR is around 2200.
Protein: 190g
Fat: 50g
Carbs: 160g

I track everything I eat with MyFitnessPal and weigh out food.

Typical day is:

Morning:
Packet of High Fiber Oatmeal
ON Protein - 2 scoops

Lunch:
12-16oz of chicken tenderloin or 96/4 lean beef
1-2 cups of steamed or roasted veggies - usually broccoli, green beans or brussel sprouts
small sweet potato

Dinner:
8-16oz of chicken tenderloin or 96/4 lean beef (depending on how much I need to meet macro)
1-2 cups of steamed or roasted veggies - usually broccoli, green beans or brussel sprouts
small sweet potato or pasta to meet carb goal

Desserts include nectarines, Apple, plums, or a FitCrunch bar.

I guess I’m just not seeing the progress on the scale as much as I’d like. Body fat per the scale is roughly 20%. However most of my body fat is still around part of my midsection. Everywhere else is pretty trim and my arms are relatively vascular.

I feel I’m on the right track but just maybe need a consensus that I’m not screwing stuff up.

[Nedo]

Are you weighing yourself first thing in the morning after a trip to bathroom?

If the weight ain't coming off then you need to eat less. I would lower your carbs.

[AMG63Pete]

Are you weighing yourself first thing in the morning after a trip to bathroom?

If the weight ain't coming off then you need to eat less. I would lower your carbs.

I weigh myself every morning.

However, I usually do not hit my fat and carb macros. Usually I'm over on protein. At the end of the day I don't think I can go much lower than 1850 calories a day...

[Nedo]

At the end of the day I don't think I can go much lower than 1850 calories a day...

If you want the results you are after, then you will need to. You can also try to add in cardio to create a deficit, but that may make you more hungry.

[AMG63Pete]

I’m also not adding calories back in from exercise... that’s causing a 1800-2000 calorie deficit per week as well.

I don’t see how at 6’2 210lbs I should be eating 1500 cal

[Nedo]

I’m also not adding calories back in from exercise... that’s causing a 1800-2000 calorie deficit per week as well.

I don’t see how at 6’2 210lbs I should be eating 1500 cal

You don't lose that many cals from lifting alone.

IMO, even 1850 cals seems low for your stats which leads me to believe that you are either not counting correctly or your metabolism is real slow. Are you tracking absolutely everything that enters your mouth?

Provided you are healthy, if your current cal intake does not allow you to lose weight, then the only sensible solution is to either move more, eat less or both whether you choose to accept it or not.

[AMG63Pete]

You don't lose that many cals from lifting alone.

IMO, even 1850 cals seems low for your stats which leads me to believe that you are either not counting correctly or your metabolism is real slow. Are you tracking absolutely everything that enters your mouth?

Provided you are healthy, if your current cal intake does not allow you to lose weight, then the only sensible solution is to either move more, eat less or both whether you choose to accept it or not.

I weigh everything and track everything I eat. My question relates more to the recomposition I've been going through. I started at 235lbs and 36 waist. In the last 4 months I've gone down to 208lbs, 32 waist. My bench has gone from 185lbs to 245lbs. I guess I'm just making sure that I won't stall out. I was eating 2250 calories / day and maintaining earlier. Just seems odd that after dropping down to 1850 calories that not much has happened on the scale. I do realize that the scale isn't the only measurement here... Is there any other information I could provide that might help make this a bit clearer on what I'm trying to achieve?

I realize eat less / move more is generally always about caloric deficit. But I also know that the recomp usually causes little fluctuation in the scale. Maybe I should be more concerned with the body fat %?

<sigh>

[Mrpb]

If you were really eating 1800 kcal you would definitely lose weight. No question.

There are probably some errors in your tracking. Common mistakes: using wrong entries in MFP, using cooked stats instead of dry stats, forgetting cooking oils, underestimating cheat meals etc. etc.

Maybe I should be more concerned with the body fat %?

Be more concerned with waist circumference.

[AMG63Pete]

I weigh all meat raw.

Most veggies are weighed raw unless frozen and have not been using oils or butter. That’s why I’m at such a loss.

[Mrpb]

Like I said, if you were really eating 1800 kcal you would definitely lose weight. No question.

Anyway, if you haven't lost any weight for 2 weeks on what you're currently eating you simply need to eat less. So if you're currently eating "1800 kcal" try "1700 kcal" instead. Until you reach your desired rate of weight loss.

[AMG63Pete]

Like I said, if you were really eating 1800 kcal you would definitely lose weight. No question.

Anyway, if you haven't lost any weight for 2 weeks on what you're currently eating you simply need to eat less. So if you're currently eating "1800 kcal" try "1700 kcal" instead. Until you reach your desired rate of weight loss.

Alright. I'll continue to give it a try... I'll update in 2 weeks time.

[AMG63Pete]

Alright. I'll continue to give it a try... I'll update in 2 weeks time.

Lowered calories to 1550-1650 / day. Weight has dropped 7lbs since last posting. Looks like it is starting to come off now.

I've also modified my workout to the following:

6 days / week alternating between push day and a pull/leg day (where I do legs and all back exercises)

[Nedo]

Lowered calories to 1550-1650 / day. Weight has dropped 7lbs since last posting. Looks like it is starting to come off now.

I've also modified my workout to the following:

6 days / week alternating between push day and a pull/leg day (where I do legs and all back exercises)

I would raise your cals again as 7lbs in 2 weeks is too aggressive and you very likely may lose muscle along the way. Smells like whoosh effect to me. Sometimes it just takes time. I've seen my weight increase while sticking to my cut cals and then the following week I make up for it with a drastic decrease like you experienced (while on same cals between weeks). Then weight loss continues at a lb or less from thereon in. However, if the scale ain't moving after 2-3 weeks, then you are eating too much and need to lower cals. Its also important that you weigh yourself first thing in the morning, prior to consuming anything and after the bathroom.

I certainly would not be changing routines given you have gotten significantly stronger while in a deficit on your previous workout program. This to me suggests you are doing things exactly as you should be so change absolutely nothing and ride it out. I presume you are natty.

[johndoethethird]

I would raise your cals again as 7lbs in 2 weeks is too aggressive and you very likely may lose muscle along the way. Smells like whoosh effect to me. Sometimes it just takes time. I've seen my weight increase while sticking to my cut cals and then the following week I make up for it with a drastic decrease like you experienced (while on same cals between weeks). Then weight loss continues at a lb or less from thereon in. However, if the scale ain't moving after 2-3 weeks, then you are eating too much and need to lower cals. Its also important that you weigh yourself first thing in the morning, prior to consuming anything and after the bathroom.

I certainly would not be changing routines given you have gotten significantly stronger while in a deficit on your previous workout program. This to me suggests you are doing things exactly as you should be so change absolutely nothing and ride it out. I presume you are natty.

I agree with going too aggressive on your cut, 1550-1650 sounds like something someone would do to get sub 160lbs on the last week or so of a cut . 1850 would probably get you to ~185 without much modification needed on your part.

[AMG63Pete]

I agree with going too aggressive on your cut, 1550-1650 sounds like something someone would do to get sub 160lbs on the last week or so of a cut . 1850 would probably get you to ~185 without much modification needed on your part.

Problem was I was eating 1850 kCal and not losing weight... I'm not trying to use the scale as the only tell all, because my waist size has gone down while my weight has maintained around 205-210lbs. I've lost 4 inches off my waist in the last 3 months. However, I do believe the 7lbs was mostly some water weight. If the scale rushes down too fast (ie. more than 2lbs / week) I'll definitely be adding some calories back into the diet. I figure I'll see what happens over the next 2 weeks and recalculate from there.

As far as strength and performance in the gym, I've still be able to progressively overload. Currently trying to tweak the workout to be more efficient (hence thread in workout forum).

I really appreciate everyone's input and if more people have stuff to add, give advice, I'll definitely take it!

And yes, I'm 100% a natty. Only supps I take are protein, 5g creatine, and some C4 preworkout

[Nedo]

Ignore the scale if waist circumference is progressively decreasing when cutting is the goal as you are likely in recomp. You got some next level gene's there bro, jelly AF.

[AMG63Pete]

I'm more jealous of the people I see eating 2500-3000 calories to "cut."

I've always tried to research why I don't tire easily or burn out. When I reach failure at the workout, if I rest up for about 2 minutes, usually can perform another set... just always feel like I'm doing so many exercises to try and get tired. I definitely keep getting stronger and bigger, but I haven't been able to reach that point in the workout where I feel I can do nothing else. I don't know if that is where I need to be, but it seems like everyone talks about that level of failure. I'm trying to make sure that I'm doing stuff right. I really appreciate the input because I'm still learning in all this. I don't think I've got any special genetics, but my endurance has always seemed "next level." lol

[Nedo]

I'm more jealous of the people I see eating 2500-3000 calories to "cut."

I've always tried to research why I don't tire easily or burn out. When I reach failure at the workout, if I rest up for about 2 minutes, usually can perform another set... just always feel like I'm doing so many exercises to try and get tired. I definitely keep getting stronger and bigger, but I haven't been able to reach that point in the workout where I feel I can do nothing else. I don't know if that is where I need to be, but it seems like everyone talks about that level of failure. I'm trying to make sure that I'm doing stuff right. I really appreciate the input because I'm still learning in all this. I don't think I've got any special genetics, but my endurance has always seemed "next level." lol

You do eat a fair amount of carbs. If they were lower, you may gas faster IMO. I would say its better that you ain't gassed as you make the most of your workouts. Especially when your current macros also allow you to reach your goals. I cut on 100-120g carbs a day and definitely gas toward the end of my workouts. Not the case when I pig out before the gym though. Infact I need even less rest between sets when I am well fed.

I had another look at your macros and your fats are actually low for your weight. Recommended minimum for your weight of 210lbs is 84g/day. To bring your fats up, I would pull from your carbs.

[AMG63Pete]

You do eat a fair amount of carbs. If they were lower, you may gas faster IMO. I would say its better that you ain't gassed as you make the most of your workouts. Especially when your current macros also allow you to reach your goals. I cut on 100-120g carbs a day and definitely gas toward the end of my workouts. Not the case when I pig out before the gym though. Infact I need even less rest between sets when I am well fed.

I had another look at your macros and your fats are actually low for your weight. Recommended minimum for your weight of 210lbs is 84g/day. To bring your fats up, I would pull from your carbs.

That amount of fat is almost impossible for me to reach. I don't like fatty foods in general. Plus that would leave me with about 8 grams of carbs a day. Currently still on 1550 cals a day.

[Nedo]

Introduce yourself to avocado mayo, then you'll easily meet your fat needs.

[AMG63Pete]

Introduce yourself to avocado mayo, then you'll easily meet your fat needs.

Update:

Doing Fierce 5 Intermediate 4 day/week and eating the 1800 kCal. Weight is coming off again nicely and about 1.5/2lb per week. So far so good.

[AMG63Pete]

Anyone think I need to reverse diet?

Best weigh in this week was 205.2.

Waist currently 32”
Chest is 45”

Current average weight is 207. Down from max of 210.

[Nedo]

How are you finding Fierce 5 intermediate? Are you increasing your weight/reps in workouts while losing 1.5-2lbs a week? If yes, that's awesome given you are already lean. If not, then slow down your weight loss and eat more, particularly protein.

[AMG63Pete]

Yes still adding weight to the bars. Still eating same. The measurements were in relaxed state.

I don’t consider myself lean yet... I’m probably 18-20% body fat I feel.

[AMG63Pete]

Had to share...

Went from barely being able to deadlift 135lbs properly in November to a PR today of 275lbs!

[CommitmentRulz]

Had to share...

Went from barely being able to deadlift 135lbs properly in November to a PR today of 275lbs!

REALLY nice progress. Keep on keeping on!

[Nedo]

Yes still adding weight to the bars. Still eating same. The measurements were in relaxed state.

I don’t consider myself lean yet... I’m probably 18-20% body fat I feel.

Sounds like you have awesome genes man, I'd keep riding this out till you get to desired body fat levels.

[AMG63Pete]

Sounds like you have awesome genes man, I'd keep riding this out till you get to desired body fat levels.

Ok I'm trying not to be impatient... weight loss fluctuates between 0.5-1.5 lbs per week but it is so all over the place.

Just want to post my most recent log for thoughts:

4/13: 208.6
4/15: 209.0
4/16: 208.0
4/17: 207.8
4/18: 207.0
4/19: 207.0
4/20: 209.2
4/21: 209.4
4/22: 207.8
4/23: 208.2
4/24: 206.8
4/25: 205.2
4/26: 207.2
4/27: 207.4
4/28: 206.2
4/29: 207.0
4/30: 208.6
5/01: 208.0

[Mrpb]

12th of march: 207-210lbs.

1st of may: 208.0.

You're eating at maintenance or very close to it. Which is ok if you're trying to gain muscle but it's a very slow way to lose fat.

If you really want to lose fat you should eat less (and probably improve your calorie counting).

PS. An improved 1rm deadlift is no indicator of hypertrophy unfortunately.

[SuffolkPunch]

		5 day avg	
4/13:	208.6		
4/15:	209		
4/16:	208		
4/17:	207.8		
4/18:	207	208.08	1
4/19:	207	207.76	2
4/20:	209.2	207.8	3
4/21:	209.4	208.08	4
4/22:	207.8	208.08	5
4/23:	208.2	208.32	6
4/24:	206.8	208.28	7
4/25:	205.2	207.48	8
4/26:	207.2	207.04	9
4/27:	207.4	206.96	10
4/28:	206.2	206.56	11
4/29:	207	206.6	12
4/30:	208.6	207.28	13
5/01:	208	207.44	14
			
	Slope	-0.099516484	per day
		-0.696615385	per week

Your deficit is about 350 calories per day.