Hi guys so I'm 35 y.o , weight 219lb ATM. Trying to reach 208lb . A few months back I weighed 246lb . So ive been dropping down .I'm about 5' 7" and have trained for 8+ years . 2 years ago before covid I was 208lb and was very lean . Maybe around 7% body fat I'd guess. But I've reached a plateau now for the past 2 week . I just wont go under 219lb . Calories are super low ..I count them meticulously . They are about 1400 per day total. This was working... very steady drop in weight until now . But now for the past 2 weeks nothing. My question is , anyone know why ?
Could my calories be too low ? I work painting, up and down ladders all day fairly active and then train 1h 30 mins every night 5 days a week . I'm very active . Do I need more calories ? Do I need cheat meal days ? Should I refeed? Or am I just eating too little ? Help greatly appreciated
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05-19-2022, 07:17 PM #1
Hit a body fat loss plateau . Need Help plz
Last edited by Fancyhuh101; 05-20-2022 at 03:25 AM.
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05-20-2022, 12:01 AM #2
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05-20-2022, 02:02 AM #3
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05-20-2022, 03:24 AM #4
I do have daily weigh ins . Morning and night just to see what goes on with everything . Weight has been on a steady drop down until then . Very strict diet . More strict then I have ever been on . More strict then I was on when I got here last time which was more just winging it . Now for the last 2 weeks weight in morning is just staying at 219lb and 218lb . Feeling very tired as well . Feel like with this little calories and such high energy expenditure i should be coming down alot more
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05-20-2022, 03:41 AM #5
Ive never done a proper cut or know how . I dont compete . So getting lean is just for me and seeing what i can achieve and makes me feel good . So ive never counted calories for weeks and then incrementally slowly dropped them. I have always "winged it " cutting a meal or 2 out randomly and just lose weight . Not the best approach i know now . This time about 6 weeks ago I was eating and counting 2600 cal , couple weeks later i dropped them 2000cal . Now I'm near 1500 cal . In a matter of a month and half . . I should have dropped my calories more slowly and gradually week after week in about 300-500 cal deficit increments i know now . But i dropped calories too quickly and drastically . In a video i watched this guy mentioned I may have now trapped myself . That I cut calories so fast my body is now starving and could have juiced more weight loss potential eating more calories and have stalled the process , messed up this year's cut , trapped myself and now need to start over, gain the weight back and need to start the entire cut over. Is this true ?
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05-20-2022, 03:43 AM #6
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
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If you want, you could post the numbers here and I can run a line of best fit analysis. Just post a column of raw number, no commas or symbols - past 3 weeks would be best
BTW 'starvation mode' is not a real thing. Even if you have to end a cut before you wanted to, it's not wasted time unless you eat too much afterwards and put fat back on.
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05-20-2022, 07:05 AM #7
Starvation mode or dropping too fast isn't a thing, the TV show Survivor demonstrates that, everyone loses weight the whole time. Its recommended to ease into a deficit for sustainability, but if you can drop and hold that calorie # without relapsing, that'll get it done faster.
If you still have the body in your avatar and are at 1500, your body could just be retaining water. Spend a weekend drinking coffee and tons of water, pissing your brains out and see if the scale moves by the morning.
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05-20-2022, 07:56 AM #8
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05-20-2022, 06:44 PM #9
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05-20-2022, 06:46 PM #10
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05-20-2022, 06:47 PM #11
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05-20-2022, 07:27 PM #12
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05-21-2022, 12:50 AM #13
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05-21-2022, 01:44 PM #14
So guys this is actually incredible . The past 3 days I have bunped up to 2000 cals per day , and magically for the first time in 3 weeks I dropped to 215.5 lb this morning . What does this imply exactly ? Does it mean I was retaining water because I was eating too little and body was in some type of shock? Or was my body in some type of preservation mode trying ro reduce weight loss and slow itself down ? I'm in shock today. Massive learning experience
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05-21-2022, 01:52 PM #15
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05-21-2022, 02:02 PM #16
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05-22-2022, 12:18 AM #17
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1338185
Fat cells can retain water to replace the lost fat. This seems to be made worse due to the stress of calorie restriction. Increasing calories relieves the stress and you are more likely to drop the water. You will have to resume your calorie deficit unless you are content to lose weight more slowly. At least you know what's going on now though.
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