Need some opinions, some answers...

devildog525
devildog525 Posts: 46
edited September 26 in Motivation and Support
Just updated my fitness profile,I started out at roughly 237 lbs back in december, I had been working out a lot just wasnt losing enough, Im now at about 180-185 lbs with about 9-10% body fat last I checked and really sont want to lose anymore, Im 6 feet tall and have a large frame, Ill look sick if I get any smaller. Im afraid that by only eating 1500-2500 calories a day for the past 4 months that Ive slowed my metabolism and that if I increase it at all that I will end up right back where I was.... Now I have it set on lose only 1lb a week and it says to eat 1900 calories per day.... set on sedentary Im doing a lot of cardio and least 3 miles per day 4-5 days a week and weight/resistance training 60-75min a day on those same days... HELP!!!

Replies

  • sarah44254
    sarah44254 Posts: 3,078 Member
    If you don't want to lose anymore weight, set your goal to maintenance, not -1 lb / week. You can even try to increase calorie intake and keep up with the workouts to build muscle mass.
  • WifeMomDVM
    WifeMomDVM Posts: 1,025 Member
    Well at 9-10% body fat, what are your goals? It sounds like you don't have much more fat to lose, if you continue to lose weight, it will likely be muscle. Do you want to build more muscle? That will require eating MORE - lots of protein. I'm not an expert in this area by any means - hopefully others will chime in too.
  • laddyboy
    laddyboy Posts: 1,565 Member
    Concentrate on Resistance. Do no more and 3 20-30 minute cardio sessions per week and the rest should be resistance. Muscle is your metabolism and if you focus on building that you won't have to worry on gaining weight eating 2500 - 3000 a day.
  • sarah44254
    sarah44254 Posts: 3,078 Member
    Reading this reminded me of a post I read a while ago, here it is if you'd like to check it out.

    http://www.myfitnesspal.com/topics/show/171756--pics-i-used-to-be-skinny-fat

    I feel like you and YeaILift have similar goals and this might be useful info for ya.
  • owmyballs
    owmyballs Posts: 5
    If you continue with that exercise routine you shouldn't have to worry about a big drop in your bmr. Add some more lean protein to your diet for added calories.
  • 224BILL
    224BILL Posts: 29
    You and I are in the same boat. I was 224 when I started but now I weigh 190. All my friends and my wife say I dont need to lose anymore because I would look sick. This morning I changed my goal from 2 pounds per week to 1 pound per week. My initial goal was 180 but I am kind of afraid to drop that low now. MFP gave me an additional 500 cals also. Along with the cardio I do and weight training I find it hard to even get close to my daily calorie goal. I plan on staying with the 1 pound a week for a couple of weeks just to see how it works, I will continue the same amount of cardio and weight training as always (I have gotten used to it). But I just wanted to say thank you for posting this because your problem is mine in a nut shell. Feel free to add me as a friend I could use the advice of someone like you.
  • devildog525
    devildog525 Posts: 46
    Well Ive been eating way more protein than MFP says I should, I have a friend that is a competitive body builder and Ive been taking his advice on the protein portion my eating roughly 1.5g per kilogram (2.2lbs). I know Im building muscle, Im just worried that Ive slowed it down by eating so few that I may have out myself in starvation mode potentially. I do only the resistance portions of P90X and run. Thats all I do, and honestly P90X is getting a little easy, Ido more reps than they do in the same amount of time. and Im worried that since thats happening that maybe Im not burning as many calories, Im not even the least bit sore any more no matter how hard I push myself, even when I do reps until I honestly cant do anymore, I still do get the least bit sore, so in my mind it isnt working. lol. Ive got the body I want, Im big can see my abs, run farther and faster than ever do pull ups like theyre cool, but despite all that Im afraid that if I increase calories at all, that it will be stored as fat and boom back up to 36% BF I'll be
  • devildog525
    devildog525 Posts: 46
    If you don't want to lose anymore weight, set your goal to maintenance, not -1 lb / week. You can even try to increase calorie intake and keep up with the workouts to build muscle mass.

    Im afraid that if I put it at maintain, that will be too much for me and I will turn around and start building fat up again because I dont think even with all that Im doing by body will burn it all.
  • devildog525
    devildog525 Posts: 46
    Well at 9-10% body fat, what are your goals? It sounds like you don't have much more fat to lose, if you continue to lose weight, it will likely be muscle. Do you want to build more muscle? That will require eating MORE - lots of protein. I'm not an expert in this area by any means - hopefully others will chime in too.

    Im at my goal, Im right where I want to be. Im just afraid that with eating 1500 like I have been for 4 months that my body may be in starvation mode and that I will gain it back, I eat a whole lot of protein. I mix whey protein in everything for breakfast then after I work out I have more whey protein with BCAA, Glutamine, and Creatine.
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