7 weeks, no significant weight loss

height? workouts consist of?

My diary should be fully visible.

Height is 6' tall. Workouts consist of MWF 45 min of full-body weight lifting done in circuits. TuThurSat 50 min of aerobic cardio and sunday rest.

"Before you started logging here were you eating 1500-1600 calories? "

Before I started logging on MFP I was eating only 1500-1600 calories (I was still logging). I adjusted that up to 1800 when I decided through experience and discussion that that was not enough for me. My goal is to lose fat only, not muscle so I am wary of eating to little. My protein content I keep high eating 40-50% of my calories from protein.


"premade stuff "

I have recipies that I use that are homemade and using simple ingredients like chicken breast and lentils that I feel I have an accurate calorie count on. I do, on occasion, have to eat out during the weekend and I do my best to estimate there. My meals during the week though I feel I have a good handle on.

I try to net 1800 calories daily these days (before I was trying to net 1500). I feel I try to estimate low on my calorie burn from exercise but I do eat those calories back most days. For cardio I do a home aerobics routinue, picture jumping jacks, burpees, run lunges, kicks, plyo-moves. I estimate about 400 calories for 55 minutes of that. For lifting I'm doing dumbbell and bodyweight exercises for about 45 minutes. Circuit style supersets with no rest inbetween moves but rest between circuits. I estimate only 200 cal burned for that (which might be underestimating even).


Yes, I do feel like at 6' tall I should definitely be losing netting only 1800 cal a day. I have seen my waist shrink a bit and have made strength and cardio endurance gains so I do think I am making progress. Just surprised I haven't lost weight.


"How much have you lost in 7 weeks?
Current weight? "

Starting weight was 188. This morning I weighted 186.8 but to be honest that is easily within error of just random fluctuation. I may have lost a couple of pounds. I've logged my weight for the entire time not sure if you can view my reports or not. I've ranged from 189.5 to 184.5 during that period.

What is your start weight, current weight and goal weight?

Start weight: 188
Current weight: 186.8
Goal weight: Well my goal weight is actually a goal bodyfat of 12-15% but if I do not change my lean mass that would be 155 pounds. Although I am 6' tall I am small framed.

This would be my suggestion:

Try to be consistent with your cardio. Shoot for the same amount of calories burned every single day. In my case its 650. I take my Sedentary BMR and add my work out calories to it, then I subtract 1000 (my deficit) and I eat that many calories(+/- 100). I am on a pretty strict routine, my foods I eat each day don't have a lot of variety but now and again I go somewhere different but I still maintain my calories. I also try to eat 30% fat 30% Carbs and 40% Protein. I usually don't succeed in doing that but I try to be as close as I can each day. You are doing one positive thing that I am not doing and that is lifting. Keep doing that. Losing weight is all about calorie deficit and not much of anything else. I call it the "Eat less, run more" diet, and its the only effective diet there is.

But what do I know, I've only lost 54 lbs.

Honestly sounds like you are doing very close to what I am doing. I have less weight to lose so I'm aiming at a 700 cal deficit and am including weightlifting but other than that I am doing very similar things to you. Eating very routine foods with not much variety with the macros at about 40/40/20 Protein/Carb/Fat.

I'm going to say the same thing you tell other members in your situation. Which would be........

Hint: Look through your own post history.

I'm guessing you are referring to all the times I have told people to stop obsessing over their scale weight and be more concerned with their waistline or how they feel/look.

Yeah, its good advice and honestly that is my main concern. Like I said in this thread I care more about bodyfat percentage and how I look than my scale weight but I'll admit I had thought after 7 weeks I would have seen a shift there.

I thought I'd bring the topic up, see if anyone spotted some glaring inconsistency but if not I'm just going to keep doing what I'm doing and assume that the results will come with time.

If you meant something else by the "post history" comment perhaps you could be more specific.

To be honest with you, your diary entries (if all are registered) don't leave much doubt in term of overestimating calories.

There is a few undervalued entries (burrito bowl, tacos and some chicken, etc ) and I personally will replace those food supplements for real food products and get rid of the tuna brand (300 calorie and +1000 sodium is nuts !!!!) but this recommendation is more to balance a healthier diet more than explaining why are not losing weight.

Your goal 12 to 15% b fat is way out of range for the short term. You will need a massive strict diet x a long time (6 months +++)and lots of gym and exercise to make those 6 pack pop (that's the only reason I can think for you to reach such low weight goal).

However (what's your age?) you just technically overweight and you should be losing weight with that calorie intake and level exercise (at least until mid 170 pounds easy). You maybe overestimating you calories in the gym. Giving your medium size and weight try a strict 1800/2100 (no exercise/ exercise days) calorie diet for a week to see how it goes. I can bet you will lose at least 1.5 pounds per week in the next 3 weeks...

GL

DH

The burrito bowl was something I made myself in the kitchen using weighed ingredients from store-bought cans that had the nutritional information on the side, not sure how that would be way off. Only things in it was quinoa, black beans, chicken and some cilantro and spinach.

I don't disagree that eating whole fresh foods would be better than shake supplementation and canned tuna but I do have limited time in my day and its a balance between what I want to accomplish and what I have time to do. I agree though that it would be good to drop the sodium from canned foods and go to fresh.

My 6 pack is not going to "pop" at 12% to 15% bodyfat. Do you know how I know? Because that profile picture is me three years ago when I weighted 155 pounds and had 14% bodyfat and although lean I did not have a 6-pack. You have to get 10% or lower to start seeing abs for most people and that isn't really my goal, don't care about a 6-pack really. As for how long to get there I am aiming at 180 days which is 6 months. If I fall short that's okay I'm planning to continue with the exercise regardless.

I am 35 years old and at 186 pounds I'm about 26% bodyfat which is overweight. If you click my profile I have a second picture with a similar pose that is me now, spilling over a bit. Felt pretty good when I was 14% bodyfat and toned and would like to get back there.

"1800/2100 (no exercise/ exercise days) calorie diet for a week to see how it goes"

That's exactly what I am doing right now so I'm confused why you would suggest it as a change. I net 1800 calories and I estimate my exercise at about 300 calories a day on average days that I exercise.