Don't Understand...help or advice

David___D

Hi all

I very rarely go over the 2000 calorie mark, I am 5'8 and currently weigh around the 170 pounds mark. Apparently my BMI is overweight, so I try to lose the last 14 pounds to get me to average. My BMR should be around the 1600 calorie mark.

I have dropped around 38 pounds so it has worked to get the excess off, but cant get the rest off. My body fat is around 22%..... obviously too high!

I just cannot seem to do it! I play Soccer regularly, I run, I go to the gym at least once a week, even took some previous advice took a rest to "shock" the body to lose weight again, but it just doesnt change.

Admittedly I do have the odd blow out

See below my 90 day calorie intake, and my food diary is public, is it the alcohol? the blow outs, wrong excersise?

Any help or advice on what I should be doing is appreciated.

DanaDark

Recalculate your BMR and TDEE.

After having lost the weight, you may have found that your TDEE has fallen. Eat in between your TDEE and BMR, and slowly you'll lose weight a healthy way.

wookiemouse

Ditch the cardio and focus on weight training. You may not lose those last 14 lbs, but you will lose body fat and clothing sizes.

MtnKat

Honey, you have not been eating enough.

I looked at your diary. For the past week, your net calories are (not including the 2 days you basically binged er blew out): 480, 918, 251, 1042, 1188. You should always strive to eat NET calories of AT LEAST 1200. I certainly can understand...not eating enough net calories is something I struggle with too.

Also, you barely drink any water. I see 2-3 cups a day. Try drinking more and hydrate that body...especially since you burn quite a few calories working out. Combine that with the alcohol you are drinking, your body is probably literally dying of thirst.

I agree with reconfiguring your TDEE.....even just to double check that you have the right numbers. Most importantly, eat and drink....your body deserves it.

Good luck!

GhostPack

I'm not sure what your body responds to best for weight loss but.....
I would recommend you run less (don't give up soccer I love playing soccer), and strength train more. Do the big 3, Squats, Deadlifts and Bench press. If possible do others like Cleans, Snatches, Over head presses.
These will help build muscle and that will help melt fat.
A more consistent diet will help too. 6 days of consistent dieting with one day to carbo load up on your favorite chips or pastas. Keep sugars low, alcohol includes sugar. I love a glass of red with my dinner, 2 is better , so I keep the rest of my sugar and calories down to "allow" the drinks. If I was trying to be a bodybuilder, that would be different.

David___D

Thanks all for the advice, will take it on board and see what I can do, only thing about the weight training is the difficulty getting to the gym at least 3 times a week would be virtually impossible with work etc....but will try.

Also I find running is a release and I lose the stresses of the day so don't really want to give that up.

But will definitely do as you all mentioned and just eat more "good stuff".

Thanks for the support, and that is what I love about this site the help and advice when things get hard!

Will keep all up to date!