Stalled, help!

Hello there, we need to know your height as well.

Whenever you add more food, you are going to store more waste in your bowel as well as just naturally consume more sodium. It is completely normal to not lose any weight the first week.

Also you added lifting to your routine, when muscles are healing from a workout, they store a ton a water in themselves during the repair process. It is also normal to not lose any weight according to the scale.

So you basically just started doing 2 things they inhibit the scale from telling you you weigh less.

Don't panic.

6"0' tall 237lbs

Your TDEE is 2735 calories/day, this is how much you burn during normal activity, no exercise, just existing.

Eating 2100 calories a day you have a deficit of 635.

Are you netting 2100 with your workouts? (eating the calories you burn working out?) This is important as well, having too high of a deficit can cause a plateau or "stall" later in your weight loss journey. This is because as you lose weight, you don't just lose fat, you also lose lean muscle, and the higher the deficit, the more likely you will lose lean muscle.

Working out helps prevent some lean muscle loss, but it's extremely difficult to gain any muscle when you're at a caloric deficit.

I see a few things on here.

1) You are packing in too much food into one or two meals. You need to focus on 6 meals a day, Jamming in a huge lunch and dinner is not going to cut it.

2) You macros suck. You are consuming way too little protein a day and way too much fat.

3) Your diet is sporadic. You are going through the stage where you want to lose weight, but you aren't totally sold out for it. In just the few days that I have peered through your log I see some fat stalling items - butter cake, maple syrup, white rolls, salami, pork ribs, deep friend french fries, cuban sandwich, Crispy Chicken Salad, etc. Stay clear of Gatorade, that is soooo high in sodium, I don't even want to look at it. Stay clear of that sodium and you will begin to drop that water weight.

4) Stick to what you know is good for you - chicken, tuna, salmon, lean cuts of beef and your fruits and veggies. Your white breads are killing you and you seem to be a guy that likes his dairy products. Stick to reduced fat cheeses, cottage cheese and greek yogurts. They keep your protein consumption high and your calorie counts low.

5) For right now, I would stick to more weight loss and less muscle building. This will come with some controversy, but you need to find a workout plan that is right for you. For guys, it seems that you can just will away fat and have biceps that kick *kitten* in a year.

6) I think what you are experiencing is a lot of water weight dropping focus on keeping your macros in check and you will begin to lose real weight that you will keep off.

7) Also focus on doing more in the gym when you are there. It wouldn't hurt to bump up your days. Focus on doing HIIT on one or two days and the rest on muscle building.

You have to stick with 1 plan for AT LEAST 4-6 weeks to determine whether it is working for your or not. So try one method out for a while, don't go crazy because 1 week did not yield the results you desired. Try to set monthly goals for yourself rather than weekly, losing it the right way takes time which requires both patience and consistency.

Patience...

This.

Ignore any reply that tells you to "drink another glass of water" or spread your meals out. 6 meals per day may work for some people who prefer to eat smaller meals more often, but it's not the secret to weight loss.

Weight loss is about basic math. Burn more cals than you eat. The end. If you are looking to only lose fat, the equation is still the same, with the addition of heavy weight lifting. Low weight, high rep circuit-style weight lifting is categorized as glorified cardio. You don't even have to cardio at all if your diet is dialed in. The diet will do the work for you.

Weight loss isn't linear. You can drop 3lbs, stall for 2 weeks, then the following week drop 1lb or more. Track your weight loss on a spreadsheet and follow the bigger picture.

Give it time. Like 4-6 weeks, as per a previous poster. Weigh and track all of your meals using a foodscale. Don't blow your intake on the weekend and undo your progress during the week. Patience and consistency = key.

I agree with giving it more time. You probably didn't gain weight steadily every week, so losing it probably won't happen steadily every week either.

6"0' tall 237lbs

Your TDEE is 2735 calories/day, this is how much you burn during normal activity, no exercise, just existing.

Eating 2100 calories a day you have a deficit of 635.

Are you netting 2100 with your workouts? (eating the calories you burn working out?) This is important as well, having too high of a deficit can cause a plateau or "stall" later in your weight loss journey. This is because as you lose weight, you don't just lose fat, you also lose lean muscle, and the higher the deficit, the more likely you will lose lean muscle.

Working out helps prevent some lean muscle loss, but it's extremely difficult to gain any muscle when you're at a caloric deficit.

Would you happen to know where I could find a reliable TDEE calculator? I highly doubt that I have the same TDEE as a 6 foot man, but my TDEE this morning was calculated at 2780. My stats:

Height: 5'4"
Weight: 178.4
Workout: 5-6 days per week. Working with resistance bands for 35 minutes every other day and cardio for 45 minutes every other day.

According to my BMR calculator I'm at 1612 and that's usually what I try to stick to. So a 1,100 calorie deficit isn't going to do me very good is it?

6"0' tall 237lbs

Your TDEE is 2735 calories/day, this is how much you burn during normal activity, no exercise, just existing.

Eating 2100 calories a day you have a deficit of 635.

Are you netting 2100 with your workouts? (eating the calories you burn working out?) This is important as well, having too high of a deficit can cause a plateau or "stall" later in your weight loss journey. This is because as you lose weight, you don't just lose fat, you also lose lean muscle, and the higher the deficit, the more likely you will lose lean muscle.

Working out helps prevent some lean muscle loss, but it's extremely difficult to gain any muscle when you're at a caloric deficit.

Would you happen to know where I could find a reliable TDEE calculator? I highly doubt that I have the same TDEE as a 6 foot man, but my TDEE this morning was calculated at 2780. My stats:

Height: 5'4"
Weight: 178.4
Workout: 5-6 days per week. Working with resistance bands for 35 minutes every other day and cardio for 45 minutes every other day.

According to my BMR calculator I'm at 1612 and that's usually what I try to stick to. So a 1,100 calorie deficit isn't going to do me very good is it?

With my calcs, you come in with a TDEE of approximately 2,100. Resistance band work for 35 mins counts as light exercise, and I took the liberty of assuming you also do light cardio for 45 mins, unless I've misjudged.

I also returned a BMR of 1560 on you. BMR is basically your burn rate while snoozing. If you committed to truly eating 1700 cals a day (ie, weighing and tracking everything and not eating freely or bingeing on weekends) you'd lose weight.

You want to see a big change, then do something that puts you out of your comfort zone.. Do real push ups
Do planks and do these at least 5x a week. When I say push ups I mean 100s a day even if you have to do
10 at a time.. This works your whole body and will help you burn more calories during the off time.
I am not a trainer or a doctor just someone that likes push ups and at 56 years old has abs.
Also MWF thats minimal.. My spin teacher says to do cardio 7 days a week.

Whacky meaning the 2780 I was given before. 2,100 is MUCH more realistic.