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  1. #31
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    So what should I do? I’m trying to lose fat while continuing the workout to gain strength. Haven’t had any issue with workout. I don’t think I could go lower with the calories... this is why I feel so stuck.
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    @ Suffolk, you'd probably get a different number if you include that he was already 207-210 at the 12th of march.

    Originally Posted by AMG63Pete View Post
    So what should I do? I’m trying to lose fat while continuing the workout to gain strength. Haven’t had any issue with workout. I don’t think I could go lower with the calories... this is why I feel so stuck.
    Depends: are you happy with the rate that you're losing fat and gaining muscle? don't change a thing.

    Do you want to lose fat quicker? eat less.

    D you want to prioritise muscle gain? eat a bit more.
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  3. #33
    pay the iron price SuffolkPunch's Avatar
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    On the 12 march,
    207 -> -329 cals
    210 -> -381 cals
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  4. #34
    Registered User AMG63Pete's Avatar
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    If you had to recommend a calorie intake with wanting to lose 1lb per week what would it be at this point?

    I don’t want to have an all or nothing attitude towards the whole goal but I’m happy with strength, not my Fat stores!
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  5. #35
    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by AMG63Pete View Post
    If you had to recommend a calorie intake with wanting to lose 1lb per week what would it be at this point?

    I don’t want to have an all or nothing attitude towards the whole goal but I’m happy with strength, not my Fat stores!
    Remove 150 cals from your intake. Or burn that much in cardio each day.
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    Originally Posted by SuffolkPunch View Post
    On the 12 march,
    207 -> -329 cals
    210 -> -381 cals
    I'd be skeptical of that claim. If he was 207 at the 12th of march, 208 at the 1st of may, he was probably not in a significant deficit.

    Moving averages are nice and all, but sometimes it's good to let statistics be statistics.

    Originally Posted by AMG63Pete View Post
    If you had to recommend a calorie intake with wanting to lose 1lb per week what would it be at this point?
    Start tracking your weight with a moving 7 day average. Then adjust calories in order to lose 1 pound per week.
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  7. #37
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    40 min of Fierce 5 - 4 days a week estimate burns 200kCal?

    20 min 10% incline at 3.5 mph - per treadmill is 200 kCal... 6 days a week

    I’m already doing this in addition to what I’m eating... I know those are estimates but damn... I feel like my metabolism is sh!t.
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  8. #38
    pay the iron price SuffolkPunch's Avatar
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    If you don't make further changes, the results won't change either. Personally, I think that rate of loss is fine, just be patient.
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  9. #39
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    Don't count calories from activities.

    I don't think your metabolism is the problem, I think there's something off with your calorie counting.

    If an active 210 pound male would actually eat 1850 calories he would lose weight. Guaranteed.
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  10. #40
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    Originally Posted by Mrpb View Post
    I'd be skeptical of that claim. If he was 207 at the 12th of march, 208 at the 1st of may, he was probably not in a significant deficit.

    Moving averages are nice and all, but sometimes it's good to let statistics be statistics.


    Start tracking your weight with a moving 7 day average. Then adjust calories in order to lose 1 pound per week.
    It's a least squares regression done on 15 data points... I'm not going to go so far as working out confidence intervals but the underlying assumption is that intake is consistent day by day which is probably the biggest problem here.
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  11. #41
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    I’m not counting activities or backing calories out.

    I’m tracking everything too. I don’t get it. I know you’re saying if I actually eat 1850 I’d lose weight but I’ve been weighing and tracking, no cheating... being very strict and even committing to eating same meals daily for a week.. this is why I’m shocked the weight isn’t coming off.
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    12th of march: ~208 lb

    7 (!) weeks later: ~208 lb.

    I'm surprised anyone would argue that's a deficit.

    AMGPete, think about this:

    Science consistently shows that when active males of your size eat 1800 calories they lose significant weight.

    Science also shows that even registered dieticians (!) can't track their calories accurately.

    So you're free to think that your metabolism is at fault here but I'd say you're fooling yourself. Here's a good read: http://www.bbc.co.uk/sn/humanbody/tr.../fatthin.shtml
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  13. #43
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    OK, I missed it was 12 March not 12 April (since the data started on the 13th April) which obviously puts the slope closer to 0.
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  14. #44
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    Fatloss needs to be figured on a weekly basis with all days figured in and not just 5 or 6 with a day or 2 being higher. Add 7 days of calories and divide by 7 and this is your actual daily amount.

    If you continue to use your current counting style just drop 150-200 cal a day EVERY DAY from your numbers. Your body doesn't know numbers, only if it's being given energy to either lose mass, gain mass or maintain mass. It's impossible to be perfectly accurate when counting\tracking however no loss means no deficit.

    Metabolism being lower is just a misnomer for a lower NEAT number that can be a product of lower calories
    If you don't get what you want you didn't want it bad enough
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    Originally Posted by Tommy W. View Post
    Fatloss needs to be figured on a weekly basis with all days figured in and not just 5 or 6 with a day or 2 being higher. Add 7 days of calories and divide by 7 and this is your actual daily amount.

    If you continue to use your current counting style just drop 150-200 cal a day EVERY DAY from your numbers. Your body doesn't know numbers, only if it's being given energy to either lose mass, gain mass or maintain mass. It's impossible to be perfectly accurate when counting\tracking however no loss means no deficit.

    Metabolism being lower is just a misnomer for a lower NEAT number that can be a product of lower calories
    Thanks for all the advice. I'll keep trying!
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    Don't forget to interject a 2-week diet break every 6-8 weeks. This will reset your hormones and kick start the fat loss with the same caloric intake when the break is over.
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    Originally Posted by AMG63Pete View Post
    Thanks for all the advice. I'll keep trying!
    Also does it matter to any of this that I originally started at 238lbs in April of 2018?
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    Originally Posted by n0tsw0le View Post
    Don't forget to interject a 2-week diet break every 6-8 weeks. This will reset your hormones and kick start the fat loss with the same caloric intake when the break is over.
    No it will not. Do not do this
    If you don't get what you want you didn't want it bad enough
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    Originally Posted by AMG63Pete View Post
    Also does it matter to any of this that I originally started at 238lbs in April of 2018?
    As mentioned: Diet breaks can help restore hormones and get your weight loss going. This is especially true if you've been dieting for a long time. It's a good idea to try if it works for you.

    So take 1 or 2 weeks at maintenance, then go back to dieting.
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    Originally Posted by Mrpb View Post
    As mentioned: Diet breaks can help restore hormones and get your weight loss going. This is especially true if you've been dieting for a long time. It's a good idea to try if it works for you.

    So take 1 or 2 weeks at maintenance, then go back to dieting.
    I'm entering a deload week this week anyways. I'll try to add a bit of calories in and see what happens. I recall at one point in my decline from 238lbs that I had added calories back in to about 2200 per day and I lost weight for a while. I keep looking at my MFP logs and don't see where or how I'd be stuck. Honestly, I'm very torn between bulking, lean bulking, and the whole cutting process. I have a wedding in December that I've been really trying to prepare for. That's my ultimate goal period to be ready for.
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    Originally Posted by AMG63Pete View Post
    I'm entering a deload week this week anyways. I'll try to add a bit of calories in and see what happens. I recall at one point in my decline from 238lbs that I had added calories back in to about 2200 per day and I lost weight for a while. I keep looking at my MFP logs and don't see where or how I'd be stuck. Honestly, I'm very torn between bulking, lean bulking, and the whole cutting process. I have a wedding in December that I've been really trying to prepare for. That's my ultimate goal period to be ready for.
    Do you have a current picture?

    6'2 and 210 pounds suggests about 20% body fat or possibly higher. If so, weight loss is the right and only sensible course of action. Lean bulking at 20% isn't an option.
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    Originally Posted by Mrpb View Post
    Do you have a current picture?

    6'2 and 210 pounds suggests about 20% body fat or possibly higher. If so, weight loss is the right and only sensible course of action. Lean bulking at 20% isn't an option.
    I can take one tomorrow morning. Just don't know how to post it. Should it be flexed or relaxed?

    I've estimated myself around 20% body fat from using the pictures to compare to.
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    Originally Posted by AMG63Pete View Post
    I can take one tomorrow morning. Just don't know how to post it. Should it be flexed or relaxed?
    Ideally both. Upload them to your body space.
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    Originally Posted by Mrpb View Post
    Ideally both. Upload them to your body space.
    I put 3 up but I'll have 2 of the front tomorrow.
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    Originally Posted by AMG63Pete View Post
    40 min of Fierce 5 - 4 days a week
    Geez, you hardly break between sets if you getting through Fierce 5 intermediate in 40 min. I am taking 60-70min. I need 2-3 min rest between sets or I can't hit the desired reps.

    How long are others taking to get through it? IIRC, the creator says it should take just over an hour.
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    Originally Posted by AMG63Pete View Post
    I put 3 up but I'll have 2 of the front tomorrow.
    Ideally I would have to see a front picture of the abs. But going by your back picture losing weight is definitely the way to go.

    If you don't lose at least a pound per week reduce calories.
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    I usually rest 2 minutes between sets of the heavy compounds...

    Usually a minute rest between superset portion and the isolation exercises. I typically recover quickly.

    Ok... what I plan to do is diet break for 2 weeks and just track and see what happens and then try a reduction of calories and get back on board. I feel I’ve plateaued or something and I don’t wanna force myself to eat 1200 calories a day.
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    Originally Posted by AMG63Pete View Post
    Ok... what I plan to do is diet break for 2 weeks and just track and see what happens and then try a reduction of calories and get back on board. I feel I’ve plateaued or something and I don’t wanna force myself to eat 1200 calories a day.
    Your counting is off. Try 10 calories for every lb you want to end up weighing. If that doesn't work your counting is most definitely off. Regardless, if you plateau for 2-3 weeks you're calories are too high on a weekly basis no matter how you're figuring things.
    If you don't get what you want you didn't want it bad enough
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    Originally Posted by AMG63Pete View Post
    I usually rest 2 minutes between sets of the heavy compounds...
    That's fine. Although taking a minute longer could result in more performance. More volume lifted will drive more muscle growth.

    Ok... what I plan to do is diet break for 2 weeks and just track and see what happens and then try a reduction of calories and get back on board.
    Good idea. Good luck.
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    Originally Posted by AMG63Pete View Post
    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.
    Your food choices look ok, but why do you only eat 3 meals? I add in some essential fats, at least a spoon of udos oil per day and a portion of wild salmon. Thos types of fats will help you lose fat and improve insulin metabolism.

    Until you are lean enough id also cut out the beef and stick to mainly white fish with some chicken and a eggs for breakfast. Stick to your why protein post training.

    Add in a little more variety, mixed veg is good but throw in a nice mixed salad for a meal too and a couple of pieces of low gi fruit such as an apple or a banana.

    Hope that helps
    Current stats:
    Height 5ft 8"
    Weight 234
    12% body fat
    Best Lifts:
    Bpress 475
    Squat 572
    Dlift 704
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