I'm working out properly but not losing weight

So you obviously aren't logging everything because even based on your BMR, you theoretically should be able to eat 2700 calories and still lose. At 244 lbs 28% body fat, your BMR is 2091. If you workout 6 days a week that would make you moderately active according to the Katch McArdle formula. Doing the math, that would make your TDEE 2091 * 1.55 = 3241. If you make a deficit of 500, you would be eating 2741 calories and still lose 1 lb a week. That would equate to ~19000 calories a week. This leads me to say, your binge days are huge. And that is why you are gaining. Get your calories under control and limit the binge days and you should have weight loss.

I didn't read the whole thread because the "muscle weighs more than fat" crap made my eyeballs fall out. There's some solid advice in the responses though & you sound like a smart enough guy to pull that out.

To reiterate the key pieces of info you need here:
1) Accurate record of intake. I didn't look at your diary, but I saw enough others comment on it that I don't think I need to. Just try to keep it as accurate as possible & get enough protein without being too dependent on shakes for it.
2) More accurate estimate of calorie burn. From what you described, I think it would be impossible for MFP to estimate what you burn with your routine. Personally I don't trust anything that isn't attached to my body while I exercise to tell me what I burn when I do it. I'm not sure an HRM would even do you justice since your workout is such a mix of strength & cardio. I wear a Bodymedia Fit & I swear by this thing. It gives me amazing control over my calorie deficit by telling me how much I burn whether I'm exercising or doing laundry.

To lose weight, you'll want your total deficit for the week to be in the 3500-7000 range. If you want to have a cheat/binge/spike/whatever day at the end of the week, you can structure your calorie target to allow for bigger deficits during the week & a surplus at the end...which happens to be what I'm doing now.

If you can get more precise about your intake/expenditure I'm certain you'll get to the bottom of it.

i have no idea how to figure out how many calories i burn during bowling for 1.5 hours anyone now how to calculate something like this

Straight up.........................if you're gaining weight it's because you're eating more than you're burning. There's no gray area here.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

this. if you're gaining, you're eating over your TDEE consistently, calorie surplus = weight gain, calorie deficit = weight loss.. it's pretty simply. often people don't lose weight and I honestly think it's because they are overestimating exercise calories, and underestimating food intake.