Lost 66 pounds in 3.5 months but now everything stopped REALLY NEED HELP PLEASE

fatguy232 wrote: »

Will you explain a bit about macro and their adjustment please?:)

Macros are the big three things that calories are compromised of.

Fat, Carbs and Protein.

Each plays a role in your health and well being.

They break down like this:

1g fat = 9 calories
1g carbs = 4 calories
1g protein = 4 calories

Fat helps your body absorb important nutrients, helps keep you......regular. Protein is muscle food. The general recommendation is 1g per pound of LBM. If you don't know your LBM, then .8g per pound. Carbs are energy.

http://iifym.com/iifym-calculator/ - is a popular site that can help you figure out your macro ratio if that's something you're interested in tracking.

fatguy232 wrote: »

@bigd66218 thankyou for your advice.What has been your average calorie intake.Why did you lose muscle mass even after an amazing and moderately healthy pace of weight loss?

When I stated I weighed 278 pounds and I'm 6'6.5" so at my current weight my BMI is at 25.1....I still don't have a healthy diet plan and I do a lot of cardio 8-12 hrs. a week mostly cycling upwards of 150 miles/wk. Take a close look at cyclists and they have little or no upper body. My average caloric intake is set at 2100 and I have an open diary. I don't eat back all my exercise calories and generally run a weekly deficit of 2000 or more a week. Starting July 1st I'm scaling back and trying to gain muscle by increasing my caloric intake. My goal weight is 218 and I should hit that soon.....

fatguy232 wrote:

i am 25 year old male with height of 5' 5". I weighed 242 pounds on 15 march 2015
and now i weigh 176 pounds. My target weight is 130 pounds.

According to BMI, a healthy weight range for your height is 115 - 145.
http://www.shapeup.org/bmi/bmi6.pdf
So you're only 30 lb over the top end of a healthy weight. Losing 0.5-1 lb per month would be a reasonable expectation.
What you did before was NOT reasonable, or healthy, and you should not try to continue it.
At first, a reasonable goal would have been 2-3 lb per week.

I'm 46, 5'10" (in the morning), and currently right at 200 lb (aiming for 165), and my calorie goal is 1400.
You're younger, and male, so even though you're shorter you should have more calories.

.

I did great all along but for last 10 days needle wont (sic) budge.

You did not "do great". You risked your health and have (so far) ((apparently)) avoided serious health problems.
You've likely lost muscle mass. It's much harder to regain than maintain, even for a young man.
Start weight training, even if it's only body weight exercises. (See youtube & google.)

Increase your calories to at least maintenance. (Ignore exercise calories - most people underestimate calories
eaten, most computers overestimate calories burned. If you're really hungry at the end of the day once in a
while, have 1/3 - 1/2 of those for a snack.)

This calculator from the Baylor College of Medicine will tell you how many calories & servings of the food groups
to eat to maintain any weight. If you enter your healthy goal weight, this will help you plan your food intake.
https://www.bcm.edu/cnrc-apps/healthyeatingcalculator/eatingCal.html

It says that at your current weight, if you were INACTIVE, you'd need 2188 cal/day just to maintain that weight.
At 145 and inactive, you'd need 1812.
At 130 and inactive, you'd need 1630.
At 130 and active 1 hour per day, you'd need 2428.

So STOP the VLCD!!!!
If you've spent 3 months eating maybe half of what your body needs just to run (while inactive), you have lost
not only fat but also muscle... so you've lowered your metabolism even more. Congrat's. It will take a long time
to get back to normal, if you ever can.

Put your before & after measurements into this calculator to see how much fat & how much muscle you've lost:
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy


.

I had heavy meals before in these 3 months whenever my weight got stuck but now despite all the efforts
nothing seems to be working.

Why would you eat more when you weren't losing weight, thinking you'd lose weight by having more calories?
That's the false "starvation mode" belief. Junk 'science'. Woo.
(The real starvation mode was when your body burned muscle in an attempt to stay alive.)
Read this:
http://www.aworkoutroutine.com/starvation-mode/
If people really stopped losing weight because they ate too little, people wouldn't die from anorexia, they'd
get fat. And nobody would have died from starvation in concentration camps, or African famines. Your body
does NOT hang onto calories when you eat too little. It can't. It has to have energy to run, or you die.


Read this.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
Read it again.
And again, until it sinks in.

You'll find this helpful too:
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

You keep talking about your plans in the future, but at such a dangerously low caloric intake your very future is in jeopardy! You are risking muscle wasting, internal organ(s) damage, loss of hair, depleted mental concentration, etc! Please, please, please take the steps toward good health. Consult with your physician. What joy will there be in losing the weight if you are not well enough to enjoy it??