Lost 66 pounds in 3.5 months but now everything stopped REALLY NEED HELP PLEASE

fatguy232

i am 25 year old male with height of 5 5"I weighed 242 pounds on 15 march 2015 and now i weigh 176 pounds.My target weight is 130 pounds. I started working out through walking and jogging alongwith crash diet of about 600-800 calories per day.I did great all along but for last 10 days needle wont budge.I had heavy meals before in these 3 months whenever my weight got stuck but now despite all the efforts nothing seems to be working.Really need help and advice please

aippolito1

It's because you crash dieted. If you are eating the amount of calories your body needs for nourishment, your weight loss may slow down... Lift heavier and eat healthier.

fatguy232

I am planning to mix it up.I jog 11.5kms daily but now i am planning to mix it up with walk and weight lifting so that i gain a bit muscles which will result in more need of calories intake.Would that be right?

TheVirgoddess

fatguy232 wrote: »

i am 25 year old male with height of 5 5"I weighed 242 pounds on 15 march 2015 and now i weigh 176 pounds.My target weight is 130 pounds. I started working out through walking and jogging alongwith crash diet of about 600-800 calories per day.I did great all along but for last 10 days needle wont budge.I had heavy meals before in these 3 months whenever my weight got stuck but now despite all the efforts nothing seems to be working.Really need help and advice please

Why the rush?

My recommendation is to slow the eff down, take a deep breath and eat more food. This isn't a race and you aren't doing your body any favors right now. You need to nourish and feed your body.

aippolito1

Not necessarily. If you are still overweight, you wouldn't eat more just to weight train. You still eat at a deficit and you might eat back some of your exercise calories.

fatguy232

The rush was because i am one of those guys who is impatient and want to see immediate tangible results.My plan was once i hit my target i will bring my calorie intake to normal level alongwith exercise to mantain it as i already once brought my weight to 128 pounds back in 2012 from 176 pounds with excessive exercise and crash diet.I didnt bother to mantain it and ended up gaining double.Now should i take my calorie intake to 1200 a day or even more than this?

TheVirgoddess

fatguy232 wrote: »

The rush was because i am one of those guys who is impatient and want to see immediate tangible results.My plan was once i hit my target i will bring my calorie intake to normal level alongwith exercise to mantain it as i already once brought my weight to 128 pounds back in 2012 from 176 pounds with excessive exercise and crash diet.I didnt bother to mantain it and ended up gaining double.Now should i take my calorie intake to 1200 a day or even more than this?

But you're risking your health. Surely that's not worth it. I also cannot even imagine how much muscle mass you've lost.

The standard recommendation for men - at minimum is 1500 calories. If I were you, that's what I'd aim for to start. You probably will see a slight gain, but stick with it.

fatguy232

i know and i did studied about muscle mass but i made up my mind that once i reach my target i will make this workout part of my daily routine and taking normal amount of calories obviously my this illusion did not work.What do you suggest should i keep my workout at same level or bring alteration in that too alongwith more calorie intake?

fatguy232

@aippolito1 I didnt understand what you meant by weight train and eating my exercise calories.Please explain it a bit

matthewiscoool

Implement some weight training and switch your cardio routine. If you are currently doing steady-state cardio (same speed for long periods of time) try HIIT (high intensity interval training). Tweaking your diet and workout routine can help break a weight loss stall quickly. Don't nessicarily need to drop calories, maybe change what percentage of calories you are getting from carbs, proteins and fats. Small things such as ingesting more protein and slightly less carbs can drastically change the scale. Hope this helps.

fatguy232

@matthewiscoool i switched from jogging to brisk walk but it didnt work.Now i am planning to add weight training and increase my calorie intake.What do you suggest would that be right?
thanks for your help:)

matthewiscoool

Also, the amount of calories you're taking in is far too low. Calculate your macronutrient needs with one of the free calculators online and see what you're body needs to achieve maximum weight loss. Stay at a deficit, but don't deprive your body of what it needs to function properly. Crash dieting will always cause a stall once your body adjusts.

fatguy232

you are right i have checked that it says 1800app.So what do you suggest sir should i go between 1200-1500 or minimum 1500?

matthewiscoool

I have found huge weight loss doing interval training. You can google simple ones online that will have huge results. I recommend eating between 1800-2000 cals a day atleast if you are training consistently. Once you calculate your macro's you can adjust carbs/proteins/fats to see what your body responds the best too. As for weight training, I would also search online for beginners workout routines until you build a solid base and can begin weight training with more intensity.

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TheVirgoddess

fatguy232 wrote: »

i know and i did studied about muscle mass but i made up my mind that once i reach my target i will make this workout part of my daily routine and taking normal amount of calories obviously my this illusion did not work.What do you suggest should i keep my workout at same level or bring alteration in that too alongwith more calorie intake?

Please don't up your intensity. Just keep doing what you're doing, and eat more.

If you're interested in weight training, you should look into a structured program like Stronglifts 5x5. But in order to do something like that - you have to fuel your body.

I also recommend maybe talking to a therapist about how you approach and feel about weight loss. Your methods are unhealthy from a physical and mental standpoint.

Good luck.

bigd66218

TheVirgoddess wrote: »

fatguy232 wrote: »

The rush was because i am one of those guys who is impatient and want to see immediate tangible results.My plan was once i hit my target i will bring my calorie intake to normal level alongwith exercise to mantain it as i already once brought my weight to 128 pounds back in 2012 from 176 pounds with excessive exercise and crash diet.I didnt bother to mantain it and ended up gaining double.Now should i take my calorie intake to 1200 a day or even more than this?

But you're risking your health. Surely that's not worth it. I also cannot even imagine how much muscle mass you've lost.

The standard recommendation for men - at minimum is 1500 calories. If I were you, that's what I'd aim for to start. You probably will see a slight gain, but stick with it.

It's not a sprint, your in a marathon....66 pounds in 3.5 months is amazing...Definitely, increase your calories and start weight training 3 x a week. I'm totally a cardio guy and lost 58 pounds since January 1st and lost most of my muscle mass along with it.

fatguy232

Will you explain a bit about macro and their adjustment please?:)

lisawinning4losing

You need to make a permanent lifestyle change that you can live with for the rest of your life. You've already seen how crash diets don't work, and you ended up gaining back double. You have to think of it as changing your lifestyle. So, don't starve yourself. Develop healthy eating habits and have patience with the process.

fatguy232

@bigd66218 thankyou for your advice.What has been your average calorie intake.Why did you lose muscle mass even after an amazing and moderately healthy pace of weight loss?

matthewiscoool

Macros are basically your fat/protein/carb intakes and what percentage of your diet each one takes up. The calculator should tell you have many grams of each to consume for weight loss. If you find this isn't working as you'd like, you can up your protein and drop your carbs slightly for instance or whatever you feel works best for your body. Macros are just a way to track how many of each type of calorie you are consuming a day. Hitting your macros with around a 200 cal deficit daily will help weight loss tremendously. Don't drop below 1800 at this point. Your body needs nutrients desperately it sounds like

TheVirgoddess

fatguy232 wrote: »

Will you explain a bit about macro and their adjustment please?:)

Macros are the big three things that calories are compromised of.

Fat, Carbs and Protein.

Each plays a role in your health and well being.

They break down like this:

1g fat = 9 calories
1g carbs = 4 calories
1g protein = 4 calories

Fat helps your body absorb important nutrients, helps keep you......regular. Protein is muscle food. The general recommendation is 1g per pound of LBM. If you don't know your LBM, then .8g per pound. Carbs are energy.

http://iifym.com/iifym-calculator/ - is a popular site that can help you figure out your macro ratio if that's something you're interested in tracking.

fatguy232

@matthewiscoool I get it your help means alot thankyou so much:)

fatguy232

@lisawinning4losing you are absolutely right i already regret it and plan to make exercise part of my life permanently but i planned that i would switch to normal once i reach my target but it doesnt always go as we plan i guess

matthewiscoool

Sure thing, good luck with your weight loss. Like everyone said, it's a marathon. Eat healthy, train hard and the results will come. And don't forget to get your calories in

fatguy232

@TheVirgoddess thankyou very much for making it easier to understand.Your help means alot:)

fatguy232

@matthewiscoool You are right

bigd66218

fatguy232 wrote: »

@bigd66218 thankyou for your advice.What has been your average calorie intake.Why did you lose muscle mass even after an amazing and moderately healthy pace of weight loss?

When I stated I weighed 278 pounds and I'm 6'6.5" so at my current weight my BMI is at 25.1....I still don't have a healthy diet plan and I do a lot of cardio 8-12 hrs. a week mostly cycling upwards of 150 miles/wk. Take a close look at cyclists and they have little or no upper body. My average caloric intake is set at 2100 and I have an open diary. I don't eat back all my exercise calories and generally run a weekly deficit of 2000 or more a week. Starting July 1st I'm scaling back and trying to gain muscle by increasing my caloric intake. My goal weight is 218 and I should hit that soon.....

fatguy232

@bigd66218 You certainly do work termendously and you ll surely hit your target real soon with your this amazing workout for sure:)

MKEgal

fatguy232 wrote:

i am 25 year old male with height of 5' 5". I weighed 242 pounds on 15 march 2015
and now i weigh 176 pounds. My target weight is 130 pounds.

According to BMI, a healthy weight range for your height is 115 - 145.
http://www.shapeup.org/bmi/bmi6.pdf
So you're only 30 lb over the top end of a healthy weight. Losing 0.5-1 lb per month would be a reasonable expectation.
What you did before was NOT reasonable, or healthy, and you should not try to continue it.
At first, a reasonable goal would have been 2-3 lb per week.

I'm 46, 5'10" (in the morning), and currently right at 200 lb (aiming for 165), and my calorie goal is 1400.
You're younger, and male, so even though you're shorter you should have more calories.

.

I did great all along but for last 10 days needle wont (sic) budge.

You did not "do great". You risked your health and have (so far) ((apparently)) avoided serious health problems.
You've likely lost muscle mass. It's much harder to regain than maintain, even for a young man.
Start weight training, even if it's only body weight exercises. (See youtube & google.)

Increase your calories to at least maintenance. (Ignore exercise calories - most people underestimate calories
eaten, most computers overestimate calories burned. If you're really hungry at the end of the day once in a
while, have 1/3 - 1/2 of those for a snack.)

This calculator from the Baylor College of Medicine will tell you how many calories & servings of the food groups
to eat to maintain any weight. If you enter your healthy goal weight, this will help you plan your food intake.
https://www.bcm.edu/cnrc-apps/healthyeatingcalculator/eatingCal.html

It says that at your current weight, if you were INACTIVE, you'd need 2188 cal/day just to maintain that weight.
At 145 and inactive, you'd need 1812.
At 130 and inactive, you'd need 1630.
At 130 and active 1 hour per day, you'd need 2428.

So STOP the VLCD!!!!
If you've spent 3 months eating maybe half of what your body needs just to run (while inactive), you have lost
not only fat but also muscle... so you've lowered your metabolism even more. Congrat's. It will take a long time
to get back to normal, if you ever can.

Put your before & after measurements into this calculator to see how much fat & how much muscle you've lost:
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy


.

I had heavy meals before in these 3 months whenever my weight got stuck but now despite all the efforts
nothing seems to be working.

Why would you eat more when you weren't losing weight, thinking you'd lose weight by having more calories?
That's the false "starvation mode" belief. Junk 'science'. Woo.
(The real starvation mode was when your body burned muscle in an attempt to stay alive.)
Read this:
http://www.aworkoutroutine.com/starvation-mode/
If people really stopped losing weight because they ate too little, people wouldn't die from anorexia, they'd
get fat. And nobody would have died from starvation in concentration camps, or African famines. Your body
does NOT hang onto calories when you eat too little. It can't. It has to have energy to run, or you die.


Read this.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
Read it again.
And again, until it sinks in.

You'll find this helpful too:
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

MKEgal

fatguy232 wrote:

i did studied about muscle mass but i made up my mind that once i reach my target i will
make this workout part of my daily routine and taking normal amount of calories

So whatever you studied apparently didn't include information about maintaining muscle mass while losing weight.
Or else it didn't sink in.
Start weight training now, maintaining what muscle you have left.
You're not going to gain any muscle while you're losing weight (eating fewer calories than you need to live).
But you don't have to lose any more.
Once you get closer to a healthy weight, nudge the calories up to maintenance & increase the weight training.
In order to gain muscle, you need to eat at a slight surplus (maybe 200 cal), with a high % of protein (35% is the
top of the healthy range - see below), and lift progressively heavier things, regularly.



carbs, 45 - 65% of calories (4 cal per gram)
fat, 20 - 35% of calories (9 cal per gram)
protein, 10 - 35% of calories (4 cal per gram)
From the American Journal of Clinical Nutrition:
http://ajcn.nutrition.org/content/88/1/1/T1.expansion.html