Stuck

djblocker5
djblocker5 Posts: 3 Member
edited December 1 in Health and Weight Loss
Hi im dan,
Im 5'9" 31-year old guy and I'm trying to lose weight, while building muscle and seem to be stuck around 186. My goal is 165. I am staying below my calorie allotment (1500) and am active at least 30 minutes a day. Any recommendations would be helpful

Replies

  • queenliz99
    queenliz99 Posts: 15,317 Member
    How long have you been stuck? As you get closer to your goal, your calorie counting needs to be accurate.
  • djblocker5
    djblocker5 Posts: 3 Member
    This is my first time trying to seriously last weight. Its been about a week and half? What is normal?
  • queenliz99
    queenliz99 Posts: 15,317 Member
    Generally it is 6 weeksor so.

    http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1
  • BinaryFu
    BinaryFu Posts: 240 Member
    2lbs a week max is the safe limit. That max is for those who need to lose a *lot* of weight. When you're closer to the goal, 1lb a week is more realistic.

    This isn't a game measured in days, it's measured in a lifetime. When you lose the weight, you want to keep it off for good and that requires small changes over a long period of time.

    When you start weight lifting and trying to lose weight at the same time, you run into an interesting issue that can really get you down if you're not aware of what's going on:

    Weight loss = 1lb a week of fat
    Weight gain = 1lb of week of muscle

    Net gain/loss = 0lbs.

    Eventually you get to the point where your muscles plateau and won't build more without a major change up in routine, more protein in the diet, etc. but your fat loss will continue and you'll finally start to lose weight.

    So, two things you could do about that:
    1. Don't worry about working out, worry about losing weight. The effect of this is you will see pounds start to drop on a regular basis, 1-2lbs a week.
    2. Keep working out and trying to lose weight at the same time and take measurements as well as a photo of yourself weekly. This will give you a very accurate idea of what's happening in your body. When your arms increase but your waist decreases, you're not going to be bent out of shape that you didn't lose any weight.

    But this is not a week long project, or a month long project. This is a long term project to change your health. Keep that in mind and things will go smoothly.

    I'm only three months in but I've already started to see results and I *feel* awesome. Tons better than I did in February when I started this journey.
  • KorvapuustiPossu
    KorvapuustiPossu Posts: 434 Member
    You have to understand you will not build any muscle while eating at a deficit and being active 30 min a day. To build muscle you need at least maintenance or even better small surplus of calories AND a lot more exercise that 30 min of being 'active' (example a progressive weight lifting program). What you could do is lose some fat in max 1 lbs loss a week rate (any more and you'd LOSE muscle mass as well) and than switch to recomp. I'm no expert at recomp but there are many guys and girls here that did it and they hang out in 'fitness and exercise' section. :D
  • cathipa
    cathipa Posts: 2,991 Member
    I would increase your calories. Aim for 0.5 -1 pound loss per week. Typically you can't be in a deficit to lose fat while still gaining muscle. This would be recomp which is a long process.
  • mathiseasy
    mathiseasy Posts: 165 Member
    BinaryFu wrote: »
    2lbs a week max is the safe limit. That max is for those who need to lose a *lot* of weight. When you're closer to the goal, 1lb a week is more realistic.

    This isn't a game measured in days, it's measured in a lifetime. When you lose the weight, you want to keep it off for good and that requires small changes over a long period of time.

    When you start weight lifting and trying to lose weight at the same time, you run into an interesting issue that can really get you down if you're not aware of what's going on:

    Weight loss = 1lb a week of fat
    Weight gain = 1lb of week of muscle

    Net gain/loss = 0lbs.

    Eventually you get to the point where your muscles plateau and won't build more without a major change up in routine, more protein in the diet, etc. but your fat loss will continue and you'll finally start to lose weight.

    So, two things you could do about that:
    1. Don't worry about working out, worry about losing weight. The effect of this is you will see pounds start to drop on a regular basis, 1-2lbs a week.
    2. Keep working out and trying to lose weight at the same time and take measurements as well as a photo of yourself weekly. This will give you a very accurate idea of what's happening in your body. When your arms increase but your waist decreases, you're not going to be bent out of shape that you didn't lose any weight.

    But this is not a week long project, or a month long project. This is a long term project to change your health. Keep that in mind and things will go smoothly.

    I'm only three months in but I've already started to see results and I *feel* awesome. Tons better than I did in February when I started this journey.

    To the bolded, I thought you have to be in a caloric surplus to gain muscle? Am I wrong?
    I started in February too =) I totally agree- this is a long term project!
  • kimdawnhayden
    kimdawnhayden Posts: 298 Member
    http://scoobysworkshop.com/calorie-calculator/

    Try this calculator.
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