Diet / Exercise and not losing weight

reifeltower
reifeltower Posts: 8
in Health and Weight Loss
I am 6 foot 1. I was 244lbs. I am now down to 210 through lifting and cardio along with diet. My problem is I have been "stuck" at 210 for 3 weeks.

Let me explain my routine. I lift heavy 3 days per week (I see those results on my body) and I do cardio 2 days (t25) per week on my non lifting days. I eat under 1700 calories per day. I watch my sugar intake. I never add extra sodium to anything.

Am I at the point now where the fat lose is being replaced by muscle? Can I expect to not lose anymore weight doing this routine?

My goal would be 195 - 200 lbs but in shape (hence the weight lifting). I guess I would be ok with 210 but trimmer than I am currently.

I am starting to be more aware of my need for higher calories on lifting days but Its very difficult for me to eat any more than I already do. Due to my schedule it is very difficult for me to find time for lunch.

Any ideas or suggestions?

Thanks all!

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    given your stats, why are you eatign less than 1700 cals?

    i would focus more on bodyfat % than the number on the scales.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    TavistockToad wrote: »
    given your stats, why are you eatign less than 1700 cals?

    i would focus more on bodyfat % than the number on the scales.

    This...

    as a man esp why 1700...I lose on 2k a day.....albeit slow loss but I love it.

  • reifeltower
    reifeltower Posts: 8
    Thanks for the answers.

    If I could eat more, I certainly would. Its either I am too busy (partner at two startup companies) or I simply cant eat anymore (full). I really shouldnt complain - Ive made HUGE strides in eating healthy / exercising but... would like to loose 10 more pounds while gaining muscle mass

    I agree on focusing more on the Body Fat % - how do you do this? I guess I can google that how to very easily. Is there an easy way to do so or would google be my friend on this?

    Are those scales that measure that reliable? How the hell do they know body fat %?

    I know that on lifting days I really need to eat more to provide fuel for muscle growth - but I have a fear of going back to 244 lbs :)

    I should add - I was a into lifting about 5 years ago. Was down to 195 or so however I was not coming down from that much weight (had an injury and fell out of the exercising habit while recovering - then ballooned up to 244).

    I was never into BMI, measuring arms/chest etc, or body fat % - I was in shape and was only doing it to keep in shape which would explain why I am clueless on how to measure your suggestion.

    Just seems very difficult to loose weight AND gain muscle mass at the same time. If I could just loose 10 more pounds Id be happy (while continuing to lift) - maybe the body fat % is the key....

    I ramble - I know. Sorry.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    open your diary...

    eat full fat dairy, avocado, salmon, olive oil, peanut butter... a doughnut now and then wont kill you either!
  • reifeltower
    reifeltower Posts: 8
    What will my diary show? Other than what I added to it from my phone... Sorry - This is really my first day on the actual website - only ever used the iphone app to add food and cardio (adding weight training is too tedious - entering each set, weight and reps would be very time consuming so those exercises are not logged in here.

    I guess I just need to pound some fish and maybe some peanut butter sandwiches...

    Thanks for your advice - going to research the body fat % thing some more.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    you said you cant pysically eat more than 1700 cals... people might be able to give you some ideas for more calorific food you can eat.

    going back to your previous post, you can lose fat and gain muscle at the same time - i think you've passed newbie gains stage, so you either bulk/cut or do some recomp.
  • reifeltower
    reifeltower Posts: 8
    OHHHHH. You mean OPEN your diary.. ha

    I have now made it public.

    Whats "recomp" mean?
  • Cyndal25
    Cyndal25 Posts: 9 Member
    You don't have to increase your calories by too much maybe 100-200 cals for about 2 weeks and then cut it back it back down. But I understand how you feel I used to weigh 320 and weigh 230 right now and the thought of "eating more" and possibly gaining freaks me out, but it works!
  • reifeltower
    reifeltower Posts: 8
    Thanks for the advice!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Cyndal25 wrote: »
    You don't have to increase your calories by too much maybe 100-200 cals for about 2 weeks and then cut it back it back down. But I understand how you feel I used to weigh 320 and weigh 230 right now and the thought of "eating more" and possibly gaining freaks me out, but it works!

    Why would OP cut back down? I am 5ft5 and 135lbs and I eat NET 1700 cals to lose weight, OP should be eating at half a pound per week deficit at most, a massive deficit isn't helpful at this point.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    reifeltower wrote: »
    OHHHHH. You mean OPEN your diary.. ha

    I have now made it public.

    Whats "recomp" mean?

    We ask for diary to look at accuracy and consistency. Studies suggest the average person under estimates their calories in and over estimates calories out. Also, recomp is generally suggested for those of a normal weight looking to cut fat and maintain muscle/even small gains. The process is a bit slow.

    Having said that, an active male generally needs more calories to help sustain muscle mass. Large deficits can increase muscle loss (lack of adequate nutrients to sustain) and can lead to some metabolic efficiencies where you burn less calories.

    With all the said, do you use a food scale? It appears you tend to eat out a lot which could be a cause for inaccuracy of tracking.
  • reifeltower
    reifeltower Posts: 8
    I do not have a food scale. I do not eat out a lot. When I enter food I pick what appears on the list - so even though I may have eaten a home made hamburger - the one I pick may show it is from Wendys. I really only eat out on sundays (my day "off" from watching food so I can enjoy time with the wife and boys without worrying about food).

    I would bet that the diary is a good representation of actual calories. There may be 100 or so fluctuation either way.

    I agree I need to eat more, especially on lifting days - its just difficult to do. I will try to focus on this. I just dont want to gain fat - gain muscle I can deal with.

    Maybe 210 lbs is my number. Maybe as I exercise more it will slowly drop off to 200. The first 30 lbs were quick to drop off.

    Ill keep at it. This would be A LOT easier if I had a personal chef :)
  • J72FIT
    J72FIT Posts: 6,033 Member
    With your stats I have your BMR at 1900 cals per day. Add in all training you do, that number can jump to 2945 TDEE.

    I think you're eating too little and as a result your body is hanging on to it's fat stores. Up your calories slowly, 50 - 100 per day each week. Give your body time to adjust. Keep lifting and see what happens. Take measurements of your waist, neck, chest, shoulders and bicep along with weight to measure progress.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    No offence but your diary seems to be a cross between a 16 year old boy and a protein shake addict! Where's the fruit and veg or anything that isn't pizza or a burger?!

    I'm not one for clean eating, but where's the nutritional value in what you're eating?!
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    reifeltower wrote: »
    I do not have a food scale. I do not eat out a lot. When I enter food I pick what appears on the list - so even though I may have eaten a home made hamburger - the one I pick may show it is from Wendys. I really only eat out on sundays (my day "off" from watching food so I can enjoy time with the wife and boys without worrying about food).

    I would bet that the diary is a good representation of actual calories. There may be 100 or so fluctuation either way.

    I agree I need to eat more, especially on lifting days - its just difficult to do. I will try to focus on this. I just dont want to gain fat - gain muscle I can deal with.

    Maybe 210 lbs is my number. Maybe as I exercise more it will slowly drop off to 200. The first 30 lbs were quick to drop off.

    Ill keep at it. This would be A LOT easier if I had a personal chef :)


    For homemade meals, you really should break out each ingredient. And you would be surprised how much of a difference there is. I understand it's a little cumbersome but after a few times of making meals/recipes, you can save them and update the quantities.

    Knowing this, i suspect your calories are more inaccurate than you think. And while having a day off of logging is ok, it can still skew the results as well.
  • reifeltower
    reifeltower Posts: 8
    TavistockToad wrote: »
    No offence but your diary seems to be a cross between a 16 year old boy and a protein shake addict! Where's the fruit and veg or anything that isn't pizza or a burger?!

    I'm not one for clean eating, but where's the nutritional value in what you're eating?!

    Not sure what you are looking at but theres plenty more than pizza/burgers in there. Thought I was doing something right since I lost close to 35lbs. I drink the protein as I need about 200 g per day plus I like to drink it right after i workout (when its needed most). Kind of hard to get that from only food. I am trying to gain muscle mass - hence the protein. I will do a better job trying to eat more clean.

    Thanks very much for you input - I really appreciate it!

    Oh and I do input on sundays - I just don't care what I eat and how much I eat.

    Thanks
  • reifeltower
    reifeltower Posts: 8
    J72FIT wrote: »
    With your stats I have your BMR at 1900 cals per day. Add in all training you do, that number can jump to 2945 TDEE.

    I think you're eating too little and as a result your body is hanging on to it's fat stores. Up your calories slowly, 50 - 100 per day each week. Give your body time to adjust. Keep lifting and see what happens. Take measurements of your waist, neck, chest, shoulders and bicep along with weight to measure progress.

    Thanks for your input. I believe you and the rest are right - I will try to up the intake. Im not one for measuring but I will give it a shot.

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