5 weeks in...Advice.

[snufy]

Started at 312lbs, down to 309 currently. 6'2, experienced lifter. Goal of 225-220 by June 2021, endo/meso, endo dominant.

Got a good remote trainer (actually has articles on this site as well) and he setup a great program, almost pure conditioning/fat loss. Lots of bodyweight stuff etc.. Totally switched it up from the last 10 years. I really am enjoying working out again. (5 days a week)

Anyways, the workouts are great, but my fat loss has been slow.... I'm eating 1900-2K calories a day, trying hard to get that 220-250g of protein and keeping carbs low and around the workout (less then 125G total daily)

A couple weeks have been stagnant, a couple with a pound loss.

Why am I losing so slowly? it should be flying off with these workouts and that calorie amount. I'm not hungry, and I'm feeling great overall. Clothes are fitting looser and such etc.. so I suppose I am getting some composition changes.

Should I do anything, or just keep going for another 4-5 weeks and re-evaluate. I mean, what am I going to cut down to 1700-1500 cals? Seems way too low. is my metabolism that bad? Anything I can do besides "give it more time?"

Supps are:
Whey
D3
Fish oil, high DHA
Orange triad multi
Zinc occasionally.
Green tea extract 1500mg daily (why not)
Caffiene and L theanine usually below 350-400mg a day,

[xsquid99]

No such thing as endo/meso/ecto, body ****totypes were debunked a long time ago.

You're eating a lot more than you think you are, or your daily burn is a lot lower than you think it is, or a combination of the two. At 2000 calories a day you should be losing a couple pounds a week at least, go back and double check all your food/calorie logs and figure out what you're not counting or are miscounting.

How are you eating 250g of protein and 125g of carbs and still getting your 90g of fats in and not exceeding 2000 calories? The math doesn't compute there.

[snufy]

No such thing as endo/meso/ecto, body ****totypes were debunked a long time ago.

You're eating a lot more than you think you are, or your daily burn is a lot lower than you think it is, or a combination of the two. At 2000 calories a day you should be losing a couple pounds a week at least, go back and double check all your food/calorie logs and figure out what you're not counting or are miscounting.

How are you eating 250g of protein and 125g of carbs and still getting your 90g of fats in and not exceeding 2000 calories? The math doesn't compute there.

Hmmmm I suppose, just seems weird. Should be a massive gap in calories to worry about +/- 100 cals here and there if you know what im saying. Like you said should be flying off. I'm not out by 500-1000, maybe 100-200 at most.

Here's an example of the type of workout going on. So I mean, that's good work for anyone, not just me. Very grindy, Other days are similar.

Pre Workout: Rowing machine – 1800m. Same game.
A1) Hand Walkout – 6 reps
A2) Bridge Press (DB) - 12 reps
Perform 4 rounds. Rest 90 seconds between rounds.
B) Seated Row – 4x15
C1) Prowler Push – 1 length of turf 50 yards – Load BW equivalent on prowler.
C2) Tall Kneeling Medball Toss – 10 Tosses. Use a 25-30lb ball.
Perform 4 rounds. Rest 90 seconds between rounds.
D) Eccentric Glute Hamstring Raise – 4x6

[Bigdumogre]

You are eating wayyyyy more calories than you think. 5 weeks in with water weight included you should b down almost 20lbs

[Luclin999]

Supps are:
Whey
D3
Fish oil, high DHA
Orange triad multi
Zinc occasionally.
Green tea extract 1500mg daily (why not)
Caffiene and L theanine usually below 350-400mg a day,

You do know those specific "supps" have calories that need to be accounted for in your daily totals...right?

[snufy]

You are eating wayyyyy more calories than you think. 5 weeks in with water weight included you should b down almost 20lbs

I'm honestly not, like sure, maybe im out +/- 100-300, but not more then that.

It's pretty much 8 oz piece of beef/bison, 8 oz chicken, 2 whole eggs/6 egg whites, 1/2 cup shredded cheese, 6 slices ham scramble. A whey shake or two, 1/2-1 cup fat free greek yogurt. usually a spring mix salad with feta/greek dressing and cucumber, Apple, orange/banana. 1/2 cup oats with whey mixed in. Variation may be some asparagus with the protein, or broccoli/cauliflower.

I don't really even eat carbs aside from passively in fruits/veggeis, oatmeal etc.. if I do it's rice or sweet potato.

That's nearly every day for me. like almost identically.

[xsquid99]

Gym workouts are fairly insignificant to the overall equation. You're in the gym what, 5-7 hours a week? What are you doing the other 160 hours of the week? Are you sedentary? Do you live an active lifestyle? Do you walk? Run? Are you on your feet or just sitting around? The majority of your calories are burned outside of the gym, so figure out what that part of your life looks like and look to increase your calorie burn in other places.

If you have an iphone or smart phone that tracks steps or miles that sometimes helps as a good indicator (yes they're not entirely accurate), they can be a good general gauge for how active you are. For myself, I know that I typically aim for at least 10,000-12,000 steps a day when I'm cutting weight.

Remember also that food labels are only required to be accurate within 20%. So that 1000 calorie "thing" you at could be anywhere from 800-1200 calories.

And finally, the most important thing of all, if you're not weighing every single food item down to the gram using a food scale and you're relying on measuring cups/spoons or "guestimations" then its likely that you're pretty far off.

[snufy]

Gym workouts are fairly insignificant to the overall equation. You're in the gym what, 5-7 hours a week? What are you doing the other 160 hours of the week? Are you sedentary? Do you live an active lifestyle? Do you walk? Run? Are you on your feet or just sitting around? The majority of your calories are burned outside of the gym, so figure out what that part of your life looks like and look to increase your calorie burn in other places.

If you have an iphone or smart phone that tracks steps or miles that sometimes helps as a good indicator (yes they're not entirely accurate), they can be a good general gauge for how active you are. For myself, I know that I typically aim for at least 10,000-12,000 steps a day when I'm cutting weight.

Remember also that food labels are only required to be accurate within 20%. So that 1000 calorie "thing" you at could be anywhere from 800-1200 calories.

And finally, the most important thing of all, if you're not weighing every single food item down to the gram using a food scale and you're relying on measuring cups/spoons or "guestimations" then its likely that you're pretty far off.

Alright, I'm not disagreeing, but like it seems like even 16 year old girls eat more then me?

[xsquid99]

At 300 lbs on 1900-2000 calories a day you should be pretty damn hungry, especially at the start of a cut. Unlikely that you're really eating as little as you think you are.

[snufy]

At 300 lbs on 1900-2000 calories a day you should be pretty damn hungry, especially at the start of a cut. Unlikely that you're really eating as little as you think you are.

I'm not hungry at all, I feel good. Actually super full on that much protein. Like I said, metabolism like a rock.

8 oz piece of beef/bison, 8 oz chicken, 2 whole eggs/6 egg whites, 1/2 cup shredded cheese, 6 slices ham scramble. A whey shake or two, 1/2-1 cup fat free greek yogurt. usually a spring mix salad with feta/greek dressing and cucumber, Apple, orange/banana. 1/2 cup oats with whey mixed in. Variation may be some asparagus with the protein, or broccoli/cauliflower.

This is very typical of every day. I don't deviate because I'm lazy. I don't really even eat carbs actively, only passively in the fruits and veggie.

[snufy]

You are eating wayyyyy more calories than you think. 5 weeks in with water weight included you should b down almost 20lbs

Only time I had results like that was running EC stack. Lost 42 pounds in 16 weeks.

I've never been able to lose otherwise, on identical diets and exercise or better. (obviously, because im 300 pounds and eating 2K calories and running straight conditioning programs not losing weight.)

I will give it a couple more weeks and cut it down to 1500-1600 calories and see if stuff happens.

[xsquid99]

I'm not hungry at all, I feel good. Actually super full on that much protein. Like I said, metabolism like a rock.

8 oz piece of beef/bison, 8 oz chicken, 2 whole eggs/6 egg whites, 1/2 cup shredded cheese, 6 slices ham scramble. A whey shake or two, 1/2-1 cup fat free greek yogurt. usually a spring mix salad with feta/greek dressing and cucumber, Apple, orange/banana. 1/2 cup oats with whey mixed in. Variation may be some asparagus with the protein, or broccoli/cauliflower.

This is very typical of every day. I don't deviate because I'm lazy. I don't really even eat carbs actively, only passively in the fruits and veggie.

No eating out? No cheat meals? No alcohol? What about other drinks?

[snufy]

No eating out? No cheat meals? No alcohol? What about other drinks?

I only drink water, or sparkling water. I had popeyes once. No alcohol in the last 5 weeks as covid has bars closed anyway.

So not really.. ?

If I ever do drink alcohol, it's vodka, soda, lime.

[SuffolkPunch]

Do you have more weigh-in data other than just the start and end weights for that 5 week period? I might be able to give you a better estimate of your rate of loss.

[snufy]

Do you have more weigh-in data other than just the start and end weights for that 5 week period? I might be able to give you a better estimate of your rate of loss.

No I’m sorry.

I’ve got a theory why it’s hard. I have mild sleep apnea, not enough to die, or get cpap, I don’t even snore, but I can tell. My father has it bad.

I also noticed an astronomical difference when I slept at 232 after my EC cut, I could sleep on my back and sleep was HARD, I’ve never had that, besides that time. I will always automatically flip to the side or stomach.

I bet the difference is cortisol/leptin levels. Hence why I really don’t lose weight, even on extreme calorie restriction for my size.

Let me take some ksm66/ashwaghanda (sp) for the next week or two and see if I can’t get it moving.

If I see 2-3 pounds drop, like the math said I should, then I was right all along..

[Luclin999]

I bet the difference is cortisol/leptin levels. Hence why I really don’t lose weight, even on extreme calorie restriction for my size.

No.

The difference is that you aren't actually in as an "extreme calorie restriction" as you think that you are. You are miscalculating your intake.

Also, you don't "need" 225g-250g of protein per day. 150-170g would be plenty.

[snufy]

No.

The difference is that you aren't actually in as an "extreme calorie restriction" as you think that you are. You are miscalculating your intake.

Also, you don't "need" 225g-250g of protein per day. 150-170g would be plenty.

Alright, we will see. Make you a deal. I will give it two weeks. I will try my way, if that fails, I will buy a food scale and weigh every portion.

Will be back in 2 weeks.

[xsquid99]

Alright, we will see. Make you a deal. I will give it two weeks. I will try my way, if that fails, I will buy a food scale and weigh every portion.

Will be back in 2 weeks.

If you don't currently have a food scale and weren't weighing out your portions you have exactly zero idea how much you were eating, so your claim that you're eating 1900-2000 calories is based off of what?

[Bigdumogre]

I'm honestly not, like sure, maybe im out +/- 100-300, but not more then that.

It's pretty much 8 oz piece of beef/bison, 8 oz chicken, 2 whole eggs/6 egg whites, 1/2 cup shredded cheese, 6 slices ham scramble. A whey shake or two, 1/2-1 cup fat free greek yogurt. usually a spring mix salad with feta/greek dressing and cucumber, Apple, orange/banana. 1/2 cup oats with whey mixed in. Variation may be some asparagus with the protein, or broccoli/cauliflower.

I don't really even eat carbs aside from passively in fruits/veggeis, oatmeal etc.. if I do it's rice or sweet potato.

That's nearly every day for me. like almost identically.

Are you weighing everything that you put into your mouth? And I mean everything. You can consume 500+ cals from dressing alone plus other oils.
Carbs are not bad so don’t count them out

[Tommy W.]

Alright, we will see. Make you a deal. I will give it two weeks. I will try my way, if that fails, I will buy a food scale and weigh every portion.

Will be back in 2 weeks.

This isn't "Let's Make A Deal". Either you want to lose or you don't
2 weeks is too short of a time anyway to see any real results. The fatloss train is still pulling out of station and isn't up to speed yet

You take in too many weekly calories via food and beverages. Until you come to grips with this you won't lose anything. Stop arguing and making excuses and start getting serious. You need to not dilly dally with a hundred or two hundred calories here and there you need a restructuring of your diet and when you lose the weight you can't go back to the way things were. You'll probably end up at close to half the calories you're at now

[snailsrus]

Op there is no way you are eating 2k calories

I eat 2200 and I’m 1/3 your size

[snufy]

This isn't "Let's Make A Deal". Either you want to lose or you don't
2 weeks is too short of a time anyway to see any real results. The fatloss train is still pulling out of station and isn't up to speed yet

You take in too many weekly calories via food and beverages. Until you come to grips with this you won't lose anything. Stop arguing and making excuses and start getting serious. You need to not dilly dally with a hundred or two hundred calories here and there you need a restructuring of your diet and when you lose the weight you can't go back to the way things were. You'll probably end up at close to half the calories you're at now

What if I measure with a scale and I’m pretty much dead on?

[snufy]

Op there is no way you are eating 2k calories

I eat 2200 and I’m 1/3 your size

I listed previously what I eat basically daily.

I’m 100% serious, people choose not to believe it, but even if the cooked for me, it would be the same.

I’m not saying I’m perfect to the gram, but I’m sure as hell not 1000-1500 calories out.

It’s always been this way, I’ve always ate like a normal person, never a massive eater, I don’t drink beer/pop/juice except maybe Christmas or new year. It’s vodka soda limes and Jager when I’m drinking.

Ya people don’t ever believe me. At 14 I was 6’2 225.

If I look at a carb I gain 10 pounds.

I now run a nearly straight conditioning program with strength not being a concern and it’s been great to get my metabolism up, I’m enjoying it.

[Bigdumogre]

Op is a troll
Can’t be this dumb

[snufy]

Op is a troll
Can’t be this dumb

Haha I’m not a troll. I will buy food scale to prove it.

Ya usually just go by packaging and my fitness pal.

[Tommy W.]

What if I measure with a scale and I’m pretty much dead on?

you won’t be. If you’re dead on then you’re dead way off. None of your posts make any sense

[Luclin999]

Alright, we will see. Make you a deal. I will give it two weeks. I will try my way, if that fails, I will buy a food scale and weigh every portion.

Will be back in 2 weeks.

If you haven't been using a scale and were just "eyeballing" your portions...

Then there's your problem.

You literally have no idea how much you have actually been eating.

[snailsrus]

If you haven't been using a scale and were just "eyeballing" your portions...

Then there's your problem.

You literally have no idea how much you have actually been eating.

Yup

And even at the amounts op posted at he’s closer to 2,450 and that’s not
weighing

[AdamWW]

Also, you haven’t mentioned the frequency of your weight tracking or the circumstances.

Are you weighing yourself every day and tracking the trend? Or are you waiting and only weighing yourself once a week under different conditions?

An EC stack isn’t going to just melt fat off u... it doesn’t work that way.

[EiFit91]

I listed previously what I eat basically daily.

I’m 100% serious, people choose not to believe it, but even if the cooked for me, it would be the same.

I’m not saying I’m perfect to the gram, but I’m sure as hell not 1000-1500 calories out.

It’s always been this way, I’ve always ate like a normal person, never a massive eater, I don’t drink beer/pop/juice except maybe Christmas or new year. It’s vodka soda limes and Jager when I’m drinking.

Ya people don’t ever believe me. At 14 I was 6’2 225.

If I look at a carb I gain 10 pounds.

I now run a nearly straight conditioning program with strength not being a concern and it’s been great to get my metabolism up, I’m enjoying it.

You are clearly in denial and don't want to realize the truth. People here have convincingly explained why you are not losing weight, take their advice! Buy a scale now and not in two weeks. When it comes to fat loss, people never want to believe the truth, but you will not succeed in your goals until you do. Myfitnesspal is often way off, in reality there is no good alternative to actually weighing and measuring things yourself. Over time you will get used to it.

I used to say this when I was obese. "I can just look at a slice of pizza and my weight will increase". In reality, it was bull**** and I was shocked when I started tracking things properly; you are eating "blind" when you aren't tracking your calories properly. You are a slave to your own appetite without doing this, and your appetite is what got you here in the first place.

Don't fool yourself - you are the easiest person to fool.