Shredding body fat

ScottDormer2198
ScottDormer2198 Posts: 2 Member
edited May 19 in Fitness and Exercise

I'm really struggling with burning body fat. I'm in the gym 5 mornings a week, mixing cardio and strength training. I'm working hard when I do my weight and core exercises, literally drenched in sweat. I've been tracking my calories fairly close, and at a 1900 calorie goal, I thought I'd be losing a pound or more a week, however I'm plateaud at 215lbs. Goal is 185. I don't even look muscular, which I'm surprised for the work I put in. On top of that, my wife and I walk every night for an hour. I've given up alcohol for the most part, I've been really conscious of the food I'm eating. Am I missing something? Also want to add that I hit my protein every day and take creatine as well.

Thank you

Best Answer

  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,660 Member
    Answer ✓

    based on the information provided I’d suggest these things to begin with.

    Make sure you’re truly tracking all your calories. Condiments and additives can add up quick. If you’re not weighing out all of your food you’ll need to do that. Especially once you start plateauing.

    make sure your protein goal is set somewhere between .8 to 1.3 grams per desired body weight.

    Make sure you’re adjusting your calories and macros as your body weight decreases. I’d suggest adjusting every lbs or every other lbs.

    drink 2/3 to a gallon of water per day.

    Weigh every morning first thing in the morning after relieving yourself.(nude) track the trend over the week. Don’t stress the day to day fluctuations.

    sounds like you’re doing plenty of cardio. If you’re doing all the above and you’re not seeing the scale move then trim some of your daily calories. You’re already fairly low at 1900 cals so I’d start with cutting 50 per day (only if cutting additional calories are needed). Track that over the week and see where that lands you. I’d personally suggest if you’re 215lbs and you work your calories down to 1700 per day and you’re still not seeing the scale move then you may need a diet break. If that’s the case start adding calories back in your diet. Sometimes this can spark the metabolism and you will see the scale move in your favor. But if not keep slowly adding cals back in til you reach what is suggested as your maintenance calories for sex, height, weight, age and activity level. Do that for a month or until the weight on the scale levels out for several weeks in a row. At this point you should be able to start a deficit again and start seeing the weight on the scale decrease.

Answers

  • Retroguy2000
    Retroguy2000 Posts: 2,067 Member

    It sounds like you're doing everything right. Four possibilities I can think of:

    1. Is the exercise regimen new? If so, that will add water weight.
    2. Is the creatine new? Thar can add 3-5 pounds of water weight.
    3. Is your scale definitely moving? Hold an extra weight if in doubt, see if it changes. Or have your wife test it.
    4. You're consuming more than you think. You counting every snack, condiment, cheat, drink, with correct portion sizes and double checked their calorie estimates are correct?
  • tomcustombuilder
    tomcustombuilder Posts: 2,497 Member

    how long have you been doing this routine and counting calories

  • ScottDormer2198
    ScottDormer2198 Posts: 2 Member

    I've been on this routine for 7 months roughly. I guess my next move will be to food prep for the week so I know exactly what I'm putting in. I have an umbilical hernia surgery scheduled for late August and need to drop 30lbs. I caved and tried Wegovy for a few months with no noticeable results. I am now trying Contrave but don't feel comfortable staying on it.

  • tomcustombuilder
    tomcustombuilder Posts: 2,497 Member
    https://community.myfitnesspal.com/en/discussion/comment/48618840#Comment_48618840

    you say you've been tracking your calories "fairly close". That is your problem right there.

    The average person is off 43% on their weekly counting and tracking.

    You'll find that you're taking in more weekly calories than you think when you improve your accuracy.

  • mjbnj0001
    mjbnj0001 Posts: 1,321 Member

    "Not looking muscular" as you say? Maybe you've hit a plateau regarding visceral (internal) vs. subcutaneous fat (the "pinchable" stuff). Visceral fat is tough to shed. There's a scan (DEXA) that can determine body composition.

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