Advise needed I'm stuck on the last 10lbs

BrandonW86

Ok guys I need some advise I have completely changed my lifestyle this year and lost a ton of weight but now I'm stuck with 10-15 lbs left let me start out by saying I lift hard 5 days a week and I do cardio once a day 3 days a week and twice a day 3 others I take Sunday's off I take whey protein and Bcaa for supp and I eat on average 1000 cals under my tdee but for the last two months I can't seem to lose any more fat I am 225lbs and at 16% body fat I didn't plan on going any lower then that when I started but it is all in my chest and gut and I would like it gone any suggestions on how to shed that last 10lbs or what I am doing wrong would be helpful thanks

SezxyStef

standard question...do you use a food scale? if not start.

Log accurately and consistently using the correct entries (yes that matters)

Define lift hard
What do you do for cardio and why so much?

Exercise isn't needed for weight loss...

BrandonW86

Yes I use a scale I am very good about logging what I eat
And but lifting hard I mean high intensity lifting with active cardio rest between sets (zero sitting around) as far as lifting is going I have seen really good gains in muscle growth and definition it just seems no matter what I do I can't lose this stubborn belly and chest fat

dubird

Make sure you are weighing ALL your food to log. The last 10 pounds can be hard to get off, so you have to make sure your logging is spot on.

Also, make sure you've recalculated your TDEE with your current weight. You might have your numbers off if they're from a previous heavier weight.

Also also, how do you input your calories burned? Do you let MFP or a gym machine calculate, or use a HRM to do it? If you're letting MFP or a gym machine calculate it, it's probably going to be off so don't eat back all of those calories. Using a HRM isn't 100% accurate, but it's close enough that you don't need to worry about that as much.

BrandonW86

I use my Garmin connect app to figure my exercise cal but I don't take it to seriously I plan out my days food the night before and only use my exercise cals of I'm hungry

SezxyStef

you use a food scale...but do you log accurately and consistently?

Open your diary perhaps.

Define high intensity lifting...it's like saying you lift hard using a different word.....

Weight/reps? compound? isolation? what does your lifting days look like...

Fat loss is from what you put in ...hence the grilling on logging.

gainwait

What is your daily calorie intake and how did you measure your body fat percentage?

BrandonW86

Dairy is now open I do log even my binges (damn Halloween candy)
My gym time today was an hour long it was 10 min jog to warm up
Bent over rows 6 sets of 30 in between sets was 1 min of jumping rope
Wide grip pull downs 3 sets of 30 with goblets squats between sets
Cable rows 3 sets of 30 box jumps between sets
Shrugs 4 sets of 30 with battling ropes between sets
Barbell curls 3 sets of 30 kettle bell swings between sets
Preacher curls 3 sets of 30 mt climbers between sets
Reverse barbell curls 3 sets of 30 lungs between sets
The whole workout my hr stays above 140

BrandonW86

My goal for intake is around 2100 give or take depending on the day I never go hungry though if I feel hungry I eat I have the trainer at the gym take my body fat with calipers once a month or so

SezxyStef

checking diary from Oct to now

I see cup measurements logged
1 serving aka sandwich, scoop
I see days at 1200
I see measurements in oz
I see 10 oz chicken at 250 calories...no way...100 grams has 239 so 10 oz has 283 grams...500 calories at least for that chicken
I see "generic"

I would say again logging accurately and consistently using correct entries and a food scale is the most important thing....and no offence but your logging is eh...

Not using correct entries, not using consistent grams, missing items possibly (day at 1200), not using scale for all items and if you do the entries need to reflect that....

tighten up your logging.

auddii

http://community.myfitnesspal.com/en/discussion/113609/relatively-light-people-trying-to-get-leaner

rainbowbow

the "not taking it too seriously" and "if i feel hungry i eat" are key points for me here.

Believe me, once you're losing that last ten everything and i mean everything better be as accurate/strict as possible. Especially if you have a very small deficit.

It's so incredibly easy to underestimate what you're eating and overestimate what you're burning.

Think of it this way... most people gain roughly 2-5 pounds per year. Doesn't sound like a lot, but that is anywhere from 10-25 pounds in 5 years without even realizing it. Most people look in the mirror and go "how did this happen?!?!". It happened by eating 10-50 extra calories per day.

ScreeField

this:

What’s realistic? According to Hall, in the first year of a new weight-loss program, most overweight people will lose about half the weight that the 3,500-calories rule predicts. In other words, over 12 months, the new rule is 7,000 calories = one pound. (The math changes slightly over shorter and longer periods of time, with few managing to lose weight beyond 12 months.)

source: http://www.runnersworld.com/weight-loss/biggest-weight-loss-myth-revealed

(Sorry, I'm too lazy to find the original journal article, but the source link should get you close)

janejellyroll

rainbowbow wrote: »

the "not taking it too seriously" and "if i feel hungry i eat" are key points for me here.

Believe me, once you're losing that last ten everything and i mean everything better be as accurate/strict as possible. Especially if you have a very small deficit.

It's so incredibly easy to underestimate what you're eating and overestimate what you're burning.

Think of it this way... most people gain roughly 2-5 pounds per year. Doesn't sound like a lot, but that is anywhere from 10-25 pounds in 5 years without even realizing it. Most people look in the mirror and go "how did this happen?!?!". It happened by eating 10-50 extra calories per day.

These are really good points. Many people have the ability to go from the obese-range to the healthy-range with "good enough" logging. But if you're already in the healthy range and you want to go for additional goals, most of us have to take it pretty seriously. Logging becomes very, very important as does understanding our actual energy expenditure.

There's a reason why lots of people don't continue to shoot for "extra credit" goals. It can be hard.

We have to decide if "not taking it too seriously" is more important to us than losing those last few pounds. There isn't a right answer, it's a personal choice.

Muscleflex79

why are you doing 3x30 reps for most exercises???????

BrandonW86

Muscle flex that is just what my routine had me do this week last week it was heavy weight sets of 5 it changes every week

BrandonW86

Thanks for the advise everyone it sounds like I need to fix my logging and figure out what inaccurate logs I've been using

rainbowbow

brandon_wilson_86 wrote: »

Thanks for the advise everyone it sounds like I need to fix my logging and figure out what inaccurate logs I've been using

i would also suggest to look at the following:
Condiments, spreads, cooking sprays, etc.
gum and little bites throughout the day (like, oh, i'll just taste this really quick)
flavored drinks like mio/crystal light/etc.
measuring cups and spoons

^ this is what was causing the problem for me.

BrandonW86

Stef I went back and doubt checked I used a mfp verified grilled chicken of that it is saying 10oz is 250 cal

BrandonW86

Thanks rainbow now that you mentioned it was was super ocd about logging at first and I have mellowed out a lot

BrandonW86

I remember that 1200 cal day you mentioned I about fell off the wagon around that time I lost motivation because I wasn't seeing results anymore I didn't log anything for a few days and went back later and logged what I could remember

SezxyStef

brandon_wilson_86 wrote: »

Stef I went back and doubt checked I used a mfp verified grilled chicken of that it is saying 10oz is 250 cal

doesn't matter if MFP says it's verified....it's wrong

http://ndb.nal.usda.gov/ndb/foods/show/1202?man=&lfacet=&count=&max=35&qlookup=grilled+chicken+breast&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&_action_show=Apply+Changes&Qv=2.83&Q2757=3.0&Q2758=1

Is the link to USDA site for 283 grams of grilled chicken breast, skinless, boneless

427 calories....far cry from 250

ETA: verified in this database is bunk hence why I won't pay for premium.

ScreeField

Are you also tracking lean mass? At this point, I'd suggest tossing out the weight goal and focus on body composition (and maybe measurements in inches, and fat/lean %'s, not pounds). Here's why:

Under a diet-only weight loss plan, individuals lose more lean mass than if the weight loss plan includes exercise. You however, are exercising--a lot. If you are exercising and dieting, you'll lose more fat. If you are just dieting, you'll lose more lean mass.

If you are exercising and gaining, most of the weight you are gaining is lean. In the case of diet and exercise, you may be shifting your profile to more lean and less fat. It's probably a good time for a body fat % check-in and possibly a goal re-evaluation.

Sources:
1. Martin, C.K., et al., Effect of calorie restriction on resting metabolic rate and spontaneous physical activity. Obesity (Silver Spring), 2007. 15(12): p. 2964-73.

2. Thomas, D.M., et al., Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obes Rev, 2012.

BrandonW86

The scale is just a measuring tool along with body fat testing all I really care about is looking good with my shirt off at this point my arms and legs are very lean but I still have a gut