Havent lost weight in awhile?

liquid_romscelot
liquid_romscelot Posts: 10 Member
edited November 12 in Health and Weight Loss
Starting at 230Ibs last April and dropping to 165Ibs in December I was killing it. I dieted with 1000-2000 daily and exercising (weight training consistently 4-5 days weekly, cardio 2-3 days) for 1:30-2hrs daily... I last weighed in at 12/29 at 166Ibs and ever since ive literally stayed in that range. Im doing the same things I did months before and even mixed it up with higher protein, more veggies etc and even brought back consistent cardio (15-20mins 2-4 times a week).

I understand 165Ibs is a good range but a guy my height 5'6 apparently should be around 150Ibs and thats what ive wanted to achieve.. Why the stalemate? My diet plan is available, could anyone please take a look? And a sidenote is, whatever cheat meals you see (or days) typically is what ive been doing for the past 10 months irregularly, nothing new.

-Havent gave up, im loving the lifestyle, just looking for some help.

Replies

  • LuckyMe2017
    LuckyMe2017 Posts: 454 Member
    It seems you have been eating calories above your maintenance level for at least a week. I'd try dropping to 1400 calories for a week and go to 30% carbs, none after 6. I am guessing that your refeed has reboot your system and making the changes will result in weight loss again
  • jemhh
    jemhh Posts: 14,261 Member
    #1 If you last weighed yourself on 12/29, how do you know what you weigh today?

    #2 What do you mix your protein powder with? You don't have a liquid listed with it. Do you mix it with water?

    #3 If you haven't lost weight for the past 6 weeks, you are likely eating at maintenance. I see quite a few over-calorie-goal days in your diary. Have you recalced your caloric requirements lately?
  • mulecanter
    mulecanter Posts: 1,792 Member
    You are down to the lard--very hard to lose it. You may also be leaner than you think considering all the weight training. In my case, I got very close to goal (-68.5lbs) and then bounced up 10-14 pounds and have been having trouble ever since. I think one's psychology changes as you get close to goal--you feel (and look) thin and your brain is giving signals to maintain weight since fat stores are low. I read about supermodels that starve themselves to get where they are--I think hitting ideal weight in our food culture is very, very difficult.

    If there is a trick to overcome this, I'm all ears.
  • Abby2205
    Abby2205 Posts: 253 Member
    edited February 2015
    Your average calories consumed over the last week is 2200 per day. With your stats, your daily maintenance amount would be approximately 2350 calories assuming 3x per week exercise. So if everything is 100% accurate you have a 150 calorie deficit and it will take more than 3 weeks to lose a pound. And oh yeah, nothing is ever 100% accurate, so that 150 calorie deficit is as good as zero.
    ETA: after losing more than 60 pounds your caloric needs are a lot lower, so you can't eat the same amount of "cheat meals" and expect the same rate of weight loss.
  • liquid_romscelot
    liquid_romscelot Posts: 10 Member
    edited February 2015
    Fantastic, thanks for all the help guys. So generally from reading all of your posts, I should lower my calories to match my body weight?

    on a sidenote I add more than I actually eat on my tracker because I heard that its hard to precisely measure what you eat (post cooking etc.)

    MidwaysT, how do I go about eating 100 carbs a day? do you count vegetables fruits etc?
    Ive done 1400 before but I always manage around 120-190g carbs daily... usually on my legit days ill have a 1/2 cup multigrain cereal or oatmeal. thats about 15-30g, plus a fruit like an apple, banana or some grapes also contribute with their high levels... by the end of the night with vegetables its like 120-140g.

    Jemhh, I weighed myself today I was still at 165 lol. I always use water with my ONE protein shot a day and I use a tbsp of peanut butter. I absolutely do not drink any juice, just water (diet coke like once a month..)

    Mulecanter, are you eating more or have you gave up or are you on the same boat?

    It seems the reoccurring solution is lower calories.. if I ate 1200-1600 daily and still ate 100-150g carbs would I see results? Lastly, Is my diet a healthy maintenance? I've heard its more important to burn fat than focus on a scale.

    Really appreciate the help guys!
  • BigBadWolf__
    BigBadWolf__ Posts: 158 Member
    Focusing on "weight" is a self defeating proposition. Try to get a pair of calipers and start tracking body fat %. In your case, it will be a more meaningful measure especially since you're focusing on strength training.

    If you feel like you're not really adding more muscle or that you're stalling, you have two options:

    1. Reduce your caloric intake (but be healthy about it because nothing will sabotage your progress like undereating)
    2. Increasing the intensity of your work outs

    I'd recommend doing both.
  • liquid_romscelot
    liquid_romscelot Posts: 10 Member
    I'm doing like 6-8 exercises always supersets 5 sets and doing 15 mins cardio with minute on off intensity I have no idea what else I can do besides diet lol that's why I'm a scratching my head
  • elphie754
    elphie754 Posts: 7,574 Member
    MidwaysT wrote: »
    It seems you have been eating calories above your maintenance level for at least a week. I'd try dropping to 1400 calories for a week and go to 30% carbs, none after 6. I am guessing that your refeed has reboot your system and making the changes will result in weight loss again

    No. There is no reason not to eat carbs (unless you have a medical condition) and timing make no difference at all.
  • jemhh
    jemhh Posts: 14,261 Member
    BigBadWolf__ wrote: »
    Focusing on "weight" is a self defeating proposition. Try to get a pair of calipers and start tracking body fat %. In your case, it will be a more meaningful measure especially since you're focusing on strength training.

    If you feel like you're not really adding more muscle or that you're stalling, you have two options:

    1. Reduce your caloric intake (but be healthy about it because nothing will sabotage your progress like undereating)
    2. Increasing the intensity of your work outs

    I'd recommend doing both.

    Agreed. I would not recommend 1600 or lower though. If you're maintaining on 2200, I'd cut by maybe 200-400 right now.

  • liquid_romscelot
    liquid_romscelot Posts: 10 Member
    So what im getting from all this is stay at or under what myfitnesspal requests of me?
  • Christine_72
    Christine_72 Posts: 16,049 Member
    liquid_romscelot wrote: »
    So what im getting from all this is stay at or under what myfitnesspal requests of me?

    Yes. You can reassess in a month or so if it's not working for you
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    MidwaysT wrote: »
    It seems you have been eating calories above your maintenance level for at least a week. I'd try dropping to 1400 calories for a week and go to 30% carbs, none after 6. I am guessing that your refeed has reboot your system and making the changes will result in weight loss again

    Why would he lower his carbs and what do you mean NONE after 6?? He can eat whenever he wants to, as timing is irrelevant. You think he's going to turn into a gremlin?
    OP ignore this!
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