Loosing weight too fast!
IamSimonIam
Posts: 29 Member
I go to the gym 6 day a week, but I'm starting to go under my weight that I want to maintain. So I'm thinking I'm over doing it. I'm thinking of cutting back and adding an extra day rest. So my question is double really. What days should I take off to optimise my rest and build a little more and how long should I stay in the gym for a session?
I'm 6ft2 and weigh 180lbs. I have an almost visible 6 pack, just to give an indication of fat level, as I don't know.
I'm 6ft2 and weigh 180lbs. I have an almost visible 6 pack, just to give an indication of fat level, as I don't know.
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Replies
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How fast are you losing weight?0
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In the last 2 weeks I've lost 4 pounds0
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Eat more and train the same if your happy with yr workout days.2
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IamSimonIam wrote: »
Some easy ways to increase your calories without adding in a lot of bulk would be to choose fattier cuts of meat and use additional oil/butter when cooking. I doubt your level of fullness would change by making these adjustments.
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IamSimonIam wrote: »
Some easy ways to increase your calories without adding in a lot of bulk would be to choose fattier cuts of meat and use additional oil/butter when cooking. I doubt your level of fullness would change by making these adjustments.
My main worry is I'm loosing muscle. My body composition hasn't change, as far as I can see. I like to stay lean and have my abs just about visible, or actually visible, so I avoid fat if I can. I do eat healthy fats, such as cheese, whole eggs, butter etc, but fatty meat is a no no.0 -
How many calories are you eating? Could always blend up some shakes. Milk, oats, banana, whey, peanut butter, drizzle of honey 😋easy way to get another 800 calories
4lb is a big loss though unless it’s been water weight. If you have been working out and counting calories for a while at your weight you shouldn’t be losing that amount
Edit
Soz just noticed was 4lb in 2 weeks rather than 1 week. Should be easy to increase your calories and go to 1lb week drop max.
Your using a trend app? So the 4lb loss was that from your moving average? Just trying to rule out that you had ate something high in sodium/salt or whatever1 -
IamSimonIam wrote: »IamSimonIam wrote: »
Some easy ways to increase your calories without adding in a lot of bulk would be to choose fattier cuts of meat and use additional oil/butter when cooking. I doubt your level of fullness would change by making these adjustments.
My main worry is I'm loosing muscle. My body composition hasn't change, as far as I can see. I like to stay lean and have my abs just about visible, or actually visible, so I avoid fat if I can. I do eat healthy fats, such as cheese, whole eggs, butter etc, but fatty meat is a no no.
Gotcha! In that case if it were me I would probably start by adding in a protein bar every day (or shake but I usually find those to be more filling).1 -
My average weight has been constant for over 6 months. I've lost fat and gained muscle instead. I may have changed because I've reached the plateau where I've very little fat to loose now, and I now have to slow down or eat more to keep my weight at 182lbs.How many calories are you eating? Could always blend up some shakes. Milk, oats, banana, whey, peanut butter, drizzle of honey 😋easy way to get another 800 calories
4lb is a big loss though unless it’s been water weight. If you have been working out and counting calories for a while at your weight you shouldn’t be losing that amount
Edit
Soz just noticed was 4lb in 2 weeks rather than 1 week. Should be easy to increase your calories and go to 1lb week drop max.
Your using a trend app? So the 4lb loss was that from your moving average? Just trying to rule out that you had ate something high in sodium/salt or whatever0 -
@Tic78. My calories are 2150 per day.0
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IamSimonIam wrote: »
Peanut butter5 -
IamSimonIam wrote: »@Tic78. My calories are 2150 per day.
I'm 5ft5 and 133lbs and I maintain on net 2100 cals, you need to eat WAY more.6 -
Dietary fat does not amount to body fat. you gain fat by eating more calories than maintenance. at your weight and height going to the gym 6 days per week, I would assume your TDEE is at least 3,000 cals/day
the easiest way to add calories is to add fat since each gram has 9 cals and carbs and protein only have 1 per gram6 -
IamSimonIam wrote: »@Tic78. My calories are 2150 per day.
Wow - that's very, very low for your size.
I'm 5'9 and maintain on about 3,000 - 3,500 a day.
Eat more. Much more.
You can't be eating all day just to get to 2150 unless you are eating salad all day long.
Eating fat (or carbs, or protein...) doesn't make you fat - a calorie surplus does and you are miles away from eating in a surplus.5 -
Okay....thank you guys. So the consensus is that I need to go to at least 2800 calories. I just downloaded a TDEE app and put in all my stats. It came up with 2800 calories with working out 5 to 6 days a week.2
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I am 5’10 168lbs reasonably low bf % and I cut on 2200 cals per day. I also train 6 days and would say maintenance for me is around 3000-3500 depending on how many steps I do per day.
If you don’t have a trend app like happy scale or libra then I would get one. Free apps but will let you become more aware of normal fluctuations. Also if finding it hard to get the calories in then drinking them is the way to go. You don’t have to eat clean, it is ok to eat things are calorie dense such as peanut butter. Hitting your calorie goals and macro split is key.1 -
I am 5’10 168lbs reasonably low bf % and I cut on 2200 cals per day. I also train 6 days and would say maintenance for me is around 3000-3500 depending on how many steps I do per day.
If you don’t have a trend app like happy scale or libra then I would get one. Free apps but will let you become more aware of normal fluctuations. Also if finding it hard to get the calories in then drinking them is the way to go. You don’t have to eat clean, it is ok to eat things are calorie dense such as peanut butter. Hitting your calorie goals and macro split is key.
Thank you. That's great advice. I'll take that and run with it.
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For what it’s worth I’d imagine 2 things have possibly happened.
First perhaps you have underestimated the calories you have eaten. This is easy done, you forget to add something, pinch something off your partner/kids plate, make an eyeball calculation or when out and you have to guesstimate the calories in food it’s quite easy to underestimate.
Second it’s also easy to over estimate calorie burn.
The reason I think either/both of these are likely to have happened is at your height/weight your eating well under maintenance.
I’d guess you have actually been on a slow cut all along. Masked by water weight as your body is retaining water to repair muscle due to the quantity of workouts and the demands your putting on yourself while eating under maintenance for a prolonged period of time.
It’s likely that 4lb loss was your body finally letting some water weight go. Make sure you keep your water intake high as that always helps.
Don’t underestimate the benefits of a diet break or eating above maintenance for a week or so. It really can make all the difference. I have learned this myself the hard way.
On the plus side you are clearly doing well. The ab definition is a clear indicator of a low body fat.
I only mention the above as if you want to recomp you need to be a lot closer to your maintenance calories and by the sounds of it you will actually be eating quite close to your bmr rather than tdee.
Keep up the good work 💪
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@Tic78 Thank you. That was very insightful, and I think correct. I do put everything into the tracker, but I'm way under what I should be eating. I've upped my intake to 2700 calories, and keeping with the clean eating philosophy I've started with. I was at 2150 calories, so I'll see how this goes for a week or so. Hopefully I'll gain back the 4lbs and be back at 180lbs soon enough. I'm not sure I mentioned that I'm 2 hours or more in the gym, 6 days a week and take 2-3 minute rests between sets, I've also upped the weights gradually, so I think I've reached a point where increasing the calories is a must. Again, thank you everyone.0
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IamSimonIam wrote: »@Tic78 Thank you. That was very insightful, and I think correct. I do put everything into the tracker, but I'm way under what I should be eating. I've upped my intake to 2700 calories, and keeping with the clean eating philosophy I've started with. I was at 2150 calories, so I'll see how this goes for a week or so. Hopefully I'll gain back the 4lbs and be back at 180lbs soon enough. I'm not sure I mentioned that I'm 2 hours or more in the gym, 6 days a week and take 2-3 minute rests between sets, I've also upped the weights gradually, so I think I've reached a point where increasing the calories is a must. Again, thank you everyone.
2 hours in the gym 6 times a week? does that also include cardio?
I hit the gym 4 days/week 40-minute lifting workout, no need to do 2 hours/day unless you are training for some type of competition/even.
What lifting routine do you follow?
how long have you been lifting?
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
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@erickirb This is pretty much a burst routine, normally I'm 5 days a week, but I went the extra half hour and extra day to have my abs show. I'll be back to 5 days and 1.5 hours in 2 weeks, then I'll slow down even further once I can maintain.0
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IamSimonIam wrote: »@erickirb This is pretty much a burst routine, normally I'm 5 days a week, but I went the extra half hour and extra day to have my abs show. I'll be back to 5 days and 1.5 hours in 2 weeks, then I'll slow down even further once I can maintain.
Even 1.5 hours seems excessive unless it is strength followed by cardio.
Are you following a structured routine or something you put together yourself?
If on your own, I would suggest you check out the list I provided earlier for a structured program, pick from where you fall on the spectrum.1 -
I've a structured program. I started my burst January 22nd and have maintained the same weight up to 2 weeks ago. I lost 4lbs in 2 weeks, without changing a single thing and was worried, hense the question I asked. I'm 49, I've been at this a while, however, I've never lost 4lbs in 2 weeks without changing something, it seemed very much against the flow of over 20 years.1
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Maybe I'm just getting old! 😉😋IamSimonIam wrote: »I've a structured program. I started my burst January 22nd and have maintained the same weight up to 2 weeks ago. I lost 4lbs in 2 weeks, without changing a single thing and was worried, hense the question I asked. I'm 49, I've been at this a while, however, I've never lost 4lbs in 2 weeks without changing something, it seemed very much against the flow of over 20 years.
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