Help needed: Macro nutrients & Calories & weight loss

PhilipHall

Hi, I am having a hard time breaking through a plateau that I hit 3 1/2 months ago. I am 6' 1" and weigh 245 lbs with 28% BF. My goal numbers are 205-210 lbs with 15% BF. I have been successful in loosing 40 lbs so far but the weight loss just stopped. At the time I was eating about 1200-1500 cal per day and cycling 2 days per week for 20 miles which takes about 1 1/2 hrs avg 17mph. I feel like I have tried everything; increasing cals, lowering cals, increasing protein, and on and on and on. As of 3 days ago, I started the c25k program and have added light weight lifting instead of the cycling. I don't get the same caloric burn but it is something different and challenging. I figure worse case, I am able to run a 30 min 5k in about 9 or 10 weeks. Does anyone have a educated, fact based suggestion on what I need to be eating (Protein, fat, Carbs & total Calories) and what if anything different I should be doing for exercise?

bcattoes

If you really want an educated, fact-based answer then use what MFP sets as your default, as I believe they use the recommends amounts set by the Institute of Medicine (at least what they set for me matches those recommendations). The Institute of Medicine is run by educated people so set evidence based standards. I'm sure you'll get plenty of varying answers from the "experts" on this public web site though. Good luck to you.

4theking

Your not eating enough and your metabolism is suffering because of it. Message me and I will help out.