F'ING FRUSTRATED!!!!!!!!!!

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  1. F'ING FRUSTRATED!!!!!!!!!!


    Breif BIO.... Just turned 30, 290, 6'3" BF% approx 20-23%. Just lost 30lbs since may. goal weight is 250-260 by my wedding in OCT 2011 (def do-able). Here is my rant.....I CANT DROP ANYMORE WEIGHT. Im killing it in the gym 6 days a week, I have a great workout partner, im tracking my foods yet i cant budge on the scale for a good month or so...WTF??? someone please help.....here is a sample of a typical days nutrition.
    M1- 1 cup liquid egg whites
    two scoops gaspari intrapro
    2 tbspn natty pb
    banana
    1/2 cup oatmeal.....all blended into a shake with ice
    M2- 8oz chicken coated with ground oatmeal (like breadcrumbs but better) baked
    cup veggies
    dannon greek
    M3- same as M2
    M4- same as M2
    M5- 1/2 cup liquid egg whites
    ! scoop gaspari intra pro (this is right before bed)
    1 spponfull of natty pb

    Im usually in the area of around 2700 cals, 80-90g fats, 170-190 carbs and 275-300 proteins. i try to keep my sodium below 1500-1700 due to threat of hypertension in the family


  2. Drop the PB. 2700 is too many calories imo. If your true goal is cutting, then commit just to cutting and use the gym just to maintain strength. If you commit 100% to cutting, then 250 should be no big deal in a year. And if you reach it before that, just go into recomp and bring things like PB back in. Just dropping PB should remove around 300 cal/day.

    Also, I've heard that people who hold more weight around the middle react better to low carb (I don't), so maybe try some carb cycling if you hold more weight in your gut. Hell, try it either way, I've heard that it worked very well for a lot of people.
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  3. How are your pants fitting? Sometimes, you have to just screw the scale and go by the mirror/pants.

  4. Quote Originally Posted by TateFTW View Post
    Drop the PB. 2700 is too many calories imo. If your true goal is cutting, then commit just to cutting and use the gym just to maintain strength. If you commit 100% to cutting, then 250 should be no big deal in a year. And if you reach it before that, just go into recomp and bring things like PB back in. Just dropping PB should remove around 300 cal/day.

    Also, I've heard that people who hold more weight around the middle react better to low carb (I don't), so maybe try some carb cycling if you hold more weight in your gut. Hell, try it either way, I've heard that it worked very well for a lot of people.
    2700 is too many? I think it's way too little.
    M.Ed. Ex Phys


  5. Quote Originally Posted by Rodja View Post
    2700 is too many? I think it's way too little.
    For his height/weight/age? No way, 2700 is too much.
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  6. Quote Originally Posted by sluggy View Post
    For his height/weight/age? No way, 2700 is too much.
    Holy crap... two much.... at 290?

    A quick calculation shows his BMR at almost 4K using the Mifflin-St Jeor equation.

    Higgs... have you introduced any cheat meals yet?
    The Historic PES Legend

  7. Quote Originally Posted by DAdams91982 View Post
    Holy crap... two much.... at 290?

    A quick calculation shows his BMR at almost 4K using the Mifflin-St Jeor equation.

    Higgs... have you introduced any cheat meals yet?
    Yeah, but he's 90% fat.. He's trying to lose it, not maintain it.
    He could literally eat nothing for 3-6 months and be fine.

  8. Quote Originally Posted by sluggy View Post
    Yeah, but he's 90% fat.. He's trying to lose it, not maintain it.
    He could literally eat nothing for 3-6 months and be fine.
    He has over 220 lbs of LBM. There's no way in hell 2700 kcals is too much.
    M.Ed. Ex Phys


  9. That's why I only suggested dropping the PB. I don't think it's way too much, but he needs to see what will work for him. I think the first step should be a small drop in calories, just to see how his body reacts. With his extreme size it's even harder then normal to suggest numbers that will work. At this point, the only thing we're certain of is that his current routine isn't working. The first step is to make a change and see how it affects his results.

  10. Quote Originally Posted by Rodja View Post
    He has over 220 lbs of LBM. There's no way in hell 2700 kcals is too much.
    Dude, why do you keep repeating yourself. How are you calculating this?

  11. Quote Originally Posted by sluggy View Post
    Dude, why do you keep repeating yourself. How are you calculating this?
    290x.77=223.3

    If you can't figure out where I got that, you shouldn't be giving out advice.
    M.Ed. Ex Phys


  12. Quote Originally Posted by Rodja View Post
    290x.77=223.3

    If you can't figure out where I got that, you shouldn't be giving out advice.
    You're brilliant. That's obvious.. I meant in regards to your mantra of 2700 cals being too much..

  13. Quote Originally Posted by sluggy View Post
    Yeah, but he's 90% fat.. He's trying to lose it, not maintain it.
    He could literally eat nothing for 3-6 months and be fine.
    I see his post say 20-23% body fat... nothing about 90%

    Also, the BMR equation I used is not calculated on LBM, but overall weight. Dropping cals to low will in fact induce a cascade of different hormones that will thusly place the body in a starvation mode that fights to keep every last pound.

    So your science on this matter is not sound. You do not drop 2300 from BMR to loose weight effectively.
    The Historic PES Legend

  14. It could very well be that his deficit it too large, resulting in his metabolism slowing and bringing his weight loss to a halt. If dropping a few more cals doesn't get things going, then upping cals to the 3-3500 range could be the thing to get the metabolism going again. Like I said, finding the sweet spot could be tough with such large numbers.

  15. Quote Originally Posted by DAdams91982 View Post
    I see his post say 20-23% body fat... nothing about 90%

    Also, the BMR equation I used is not calculated on LBM, but overall weight. Dropping cals to low will in fact induce a cascade of different hormones that will thusly place the body in a starvation mode that fights to keep every last pound.

    So your science on this matter is not sound. You do not drop 2300 from BMR to loose weight effectively.
    Yes, it's an exaggeration.. Quite the grasp of English you've got there.

    You're going by a formula that doesn't take into consideration LBM, and MY science in not sound? How about you come back with a modern equation.



    Quote Originally Posted by TateFTW View Post
    It could very well be that his deficit it too large, resulting in his metabolism slowing and bringing his weight loss to a halt. If dropping a few more cals doesn't get things going, then upping cals to the 3-3500 range could be the thing to get the metabolism going again. Like I said, finding the sweet spot could be tough with such large numbers.
    He's not loosing weight because his deficit is too large? Where'd you come up with this?

  16. Quote Originally Posted by sluggy View Post
    Yes, it's an exaggeration.. Quite the grasp of English you've got there.

    You're going by a formula that doesn't take into consideration LBM, and MY science in not sound? How about you come back with a modern equation.





    He's not loosing weight because his deficit is too large? Where'd you come up with this?
    Look here, obviously you do not know that to keep fat from generating aromatase, thusly converting test into estrogen, thusly causing fat gain that nutrients must be provided. And that is just ONE factor in the hormonal cascade... dont even want to get into the cortisol factor.

    Mifflin-St Jeor is the highest regarded equation for caloric expenditure.

    But you keep going on believing you know anything, it is quite a laugh.

    /School
    The Historic PES Legend

  17. Quote Originally Posted by DAdams91982 View Post
    Look here, obviously you do not know that to keep fat from generating aromatase, thusly converting test into estrogen, thusly causing fat gain that nutrients must be provided. And that is just ONE factor in the hormonal cascade... dont even want to get into the cortisol factor.

    Mifflin-St Jeor is the highest regarded equation for caloric expenditure.

    But you keep going on believing you know anything, it is quite a laugh.

    /School
    School? Thank god I didn't attend the 'school' that taught you. Fat loss is quite simple, you need to take a breath and then read a book published in the 21st century.

  18. Quote Originally Posted by sluggy View Post
    School? Thank god I didn't attend the 'school' that taught you. Fat loss is quite simple, you need to take a breath and then read a book published in the 21st century.
    The Historic PES Legend

  19. I think this thread is a perfect demonstration that you should seek out professional help. You cannot (always) trust advice online because;
    1) they are giving you advice blind
    2) most of whom are not qualified to do so

    Best of luck

  20. Quote Originally Posted by bdcc View Post
    I think this thread is a perfect demonstration that you should seek out professional help. You cannot (always) trust advice online because;
    1) they are giving you advice blind
    2) most of whom are not qualified to do so

    Best of luck
    I do like this. Especially since a lot of the "Professionals" come here for information.

    Hell, Rodja is about as professional as they come, Degree and certified.
    The Historic PES Legend

  21. "most of whom are not qualified..."

  22. Quote Originally Posted by bdcc View Post
    "most of whom are not qualified..."
    Good point!

    But Legendary is in my signature!

    I keed, i keed.
    The Historic PES Legend

  23. Precision Nutrition would recommend between 3480 and 4060 calories a day to cut weight for someone 290lbs with a macro breakdown of 35% protein 25% carbs and 40% fat assuming he is an endomorph. This would be roughly 3770 calories as a midway starting point, 330 Protein, 235 carbs and 168 fat. This would be a special situation client and because people are so obsessed with macros and calories on this board I provided them. I personally don't breakdown calories and macros for the average fat loss client like the OP.

    Is it possible you have a bigger cheat meal each week or several times a week that you think is doing less damage than it really is?

  24. Quote Originally Posted by Rodja View Post
    2700 is too many? I think it's way too little.
    This is what confuses me....I have no problem eating just 2000 cals and I have no problem eating 4000 cals. some say im eating too much some say im eating too little....FML

  25. Quote Originally Posted by sluggy View Post
    Yeah, but he's 90% fat.. He's trying to lose it, not maintain it.
    He could literally eat nothing for 3-6 months and be fine.

    woah..who said im 90% fat??? Is that even possible??
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