Need Advice from some big guys, 6’ +

cedarghost

OK, so I am 6’5, 224 pounds looking to get down to 185 and about 10-14% body fat. I've been at this for about 6 weeks. I started out about 236, 30% bodyfat. Now I'm at 224, 23% bodyfat. I've been stalled about try a week after upping my calories to 2100 from about 1400.
I am thinking about dropping calories to around 1600, but I am not sure if I should, or if I should stick with it a while. While my weight is basically stuck for a few days, I have lost an inch off my stomach and the amount I lift is still increasing.
I lift 3 days a week but only for 15 to 20 minutes. Basically I do 3 circuits of supersets, that I got from men's fitness. This is supposed to maximize afterburn and I know am doing it right as my heartrate stays WAY up to the point I am trying to catch my breath most of the workout. I started warming up with 15 minute intervals on cardio just this week and I do one 15 minute HIIT on the weekend.
I am a teacher, so I spend at least half the day on my feet. I don't eat back for exercise but I eat whatever I want on Saturday and that usually just puts me at TDEE.
Just looking for advice from similar sized guys. How much do you eat? Do you eat back? Is it OK if you don't? Do you guys got spots where weight loss stalls, but fat decreases? Is it because 8 am getting close to a healthy weight and trying to lose too much at once?
I am 42 years old and this is a lot more complicated than when I was younger. Haha! I used to he able to eat everything, lift hard and not have to worry about calories.
I also don't worry about macros except protein.

cedarghost

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cedarghost

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iWaffle

One thing that really helped me (I think) is doing fasted cardio in the morning. I was doing 30 minutes of an easy jog (5 - 5.5 mph) on the treadmill 4-5 days a week before breakfast and I have a strength routine that I do 3-4 days a week rotating through various body parts. I'm like you on the macros. I just worry about protein and try to eat somewhat healthy. The rest fall into place pretty much just by controlling calories.

Like I told you elsewhere, I was eating around 2,000 a day while I was cutting. The actual values staggered. Some days I would be short 400 calories and other days I'd be over 200 calories but on average I stayed within my calorie goal. I eat back calories on cardio but don't log any calories burned for strength training.

I did have some periods of time where the weight would stall for a week and a half to two weeks.

FirefitMike

I think the biggest mistake people make is switching things up too soon. Stay consistent and see what happens.

cedarghost

Thanks. I am trying to give it two or three weeks before I tweak anything.

infamousmk

I would go at least three weeks or a month before even thinking about changing anything. My husband is 6" and started out at about 235... and he really has to stick with something for longer than you'd expect before he sees much change.

Also, I don't know what you do for work, but 1400-1600 calories seems like way too few for a man your size... My husband has a physical job, so I know that sways things for his intake, but even set at a really steep calorie deficit, he's still consuming 2600 calories a day.

mustgetmuscles1

Thanks. I am trying to give it two or three weeks before I tweak anything.

Change that to months and it will be better for you.

Watch this video for setting up calories and macros. Then work on patience. :happy:
http://www.youtube.com/watch?v=bakMu9ddQ5I

joshpass

Your BMR is 2153 so I would not eat less than that EVER and that is the absolutely least I would eat. Over the course of the week, you do want to be at whatever calorie deficit your goal is (again, as long as it's not lower than your BMR).

I, personally, set myfitnesspal to a sedentary lifestyle and then just add exercise I do. Keep in mind, walking burns quite a bit of calories over the course of your day. You'd be surprised how much. I got a fitbit for that so it automatically ups my calories based on how much I walk. I am doing a 10% calorie deficit below TDEE. I eat back all of my exercise (including walking) calories. Most people who stall is because they aren't eating enough. You also need to re-do your calorie count every 5 pounds you lose (or gain).

You could also be building muscle as well as losing weight but it's not showing up on the scale number (very common). The only way to know for sure is to get your body fat % checked consistently. As long as that is continuing to go down, ignore the scale number. But also just look in the mirror. Or have someone look at you. I have my girlfriend tell me how I look as it's hard for me to see my own personal progress but she can see it.

cedarghost

Thanks. I am trying to give it two or three weeks before I tweak anything.

Change that to months and it will be better for you.

Watch this video for setting up calories and macros. Then work on patience. :happy:
http://www.youtube.com/watch?v=bakMu9ddQ5I

Thanks.

cedarghost

Your BMR is 2153 so I would not eat less than that EVER and that is the absolutely least I would eat. Over the course of the week, you do want to be at whatever calorie deficit your goal is (again, as long as it's not lower than your BMR).

Great specific advice, but I am a little confused. Shouldn't my deficit be lower than my BMR? I must have missed something crucial (I am new to this). I thought that if you ate your BMR you were eating at maintenance, and in order to lose you would have to be below that.
I have been eating around 2000 to 2100 and losing pretty well. I got that number from figuring my TDEE (around 3000) and subtracting 1000 in order to lose 2 pounds a week.
I think what I need to do is start a spreadsheet and measure waist, hips, forearms, neck biceps and stomach and just start tracking that weekly and quit worrying about the damned scale so much....
Guys I really appreciate the help. I look forward to watching the video posted above as well.

Cr01502

Your 6'5 and you want to be at 185 with 10%?

I'm 6'1 at 205 with 13% body fat.

185 might be underweight if what your going for is a muscular physique.

That said I was at 185 and I was 6% but it wasn't sustainable. I only dropped weight for a fight. At the time I was eating 1900 calories a day and training twice a day. Something I wouldn't recommend long term.

ril0riley

Oh wow, I'm 6'4'' and have lost 75 so far. You're currently right around the first goal I have set for myself, 220 (I'll re-evaluate once I get a little closer to my target).
As you hit on later in the thread, I would recommend focusing on measurements, and also re-evaluate how you're counting. The body fat percentage number you came up with, at that height and weight, would imply a disproportionately HUGE waistline and almost no muscle definition as far as I have seen from tracking my own measurements. And remember, your ultimate goal isn't a weight, a waistline, or a percent-- its looking, feeling, and being fit.

Finally all I can say is you're at almost the exact point where almost everyone experiences a plateau, caused by a variety of factors, NONE of them due to your plan not "working" as intended. Your body makes a lot of changes at once-- adding muscle, subtracting fat, adapting to new food and new energy expenditures. Give it time to work out whats going on.
Good luck

cedarghost

Your 6'5 and you want to be at 185 with 10%?

I'm 6'1 at 205 with 13% body fat.

185 might be underweight if what your going for is a muscular physique.

That said I was at 185 and I was 6% but it wasn't sustainable. I only dropped weight for a fight. At the time I was eating 1900 calories a day and training twice a day. Something I wouldn't recommend long term.

Between 10 and 14%, yeah. 185 to 195ish would be good. Won't really know until I get close, I guess.

cedarghost

Oh wow, I'm 6'4'' and have lost 75 so far. You're currently right around the first goal I have set for myself, 220 (I'll re-evaluate once I get a little closer to my target).
As you hit on later in the thread, I would recommend focusing on measurements, and also re-evaluate how you're counting. The body fat percentage number you came up with, at that height and weight, would imply a disproportionately HUGE waistline and almost no muscle definition as far as I have seen from tracking my own measurements. And remember, your ultimate goal isn't a weight, a waistline, or a percent-- its looking, feeling, and being fit.

Finally all I can say is you're at almost the exact point where almost everyone experiences a plateau, caused by a variety of factors, NONE of them due to your plan not "working" as intended. Your body makes a lot of changes at once-- adding muscle, subtracting fat, adapting to new food and new energy expenditures. Give it time to work out whats going on.
Good luck

Ty

slboling

I think the biggest mistake people make is switching things up too soon. Stay consistent and see what happens.

I agree^^^^

Calorie intake sounds good. I would possibly add more cardio in but otherwise wait for it. Don't stress out. The loss will come. Be sure to keep track of measurements so that you can see other ways that you are improving other than the scale. BTW, I am 6'1". Start this journey at 391.

treetop57

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