- 11-04-2010, 06:00 AM
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
1/2 cup oatmeal.....all blended into a shake with ice
M2- 8oz chicken coated with ground oatmeal (like breadcrumbs but better) baked
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
- 11-04-2010, 07:35 AM
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.
- 11-04-2010, 01:59 PM
How are your pants fitting? Sometimes, you have to just screw the scale and go by the mirror/pants.
11-04-2010, 02:01 PM
11-04-2010, 02:55 PM
11-04-2010, 03:16 PM
11-04-2010, 03:32 PM
11-04-2010, 03:35 PM
11-04-2010, 03:37 PM
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.
11-04-2010, 03:38 PM
11-04-2010, 03:40 PM
11-04-2010, 03:44 PM
11-04-2010, 03:46 PM
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
11-04-2010, 03:46 PM
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.
11-04-2010, 03:52 PM
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.
11-04-2010, 03:59 PM
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.
The Historic PES Legend
11-04-2010, 04:04 PM
11-04-2010, 04:06 PM
11-04-2010, 04:11 PM
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
11-04-2010, 04:14 PM
11-04-2010, 04:27 PM
11-04-2010, 04:29 PM
11-04-2010, 06:25 PM
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?
11-04-2010, 09:48 PM
11-04-2010, 09:50 PM
11-04-2010, 09:54 PM
11-05-2010, 01:04 AM
If you have a calorie deficit you MUST lose weight. That is the definition of a deficit.
Comments that his metabolism has stalled and his body is holding onto fat is the reason he is no longer losing weight is ludicrous. If you follow this line of logic, then someone could stop eating altogether and still not lose weight. Sorry doesn't work that way.
Yes if your deficit is too large then you will likely feel really tired and you will lose more muscle than fat but as long as there is a deficit your body has to use up stores to make up the energy expenditure.
Most likely an error in calorie intake/energy expenditure calculations.
11-05-2010, 03:10 AM
It's true that if someone stopped eating altogether then they would lose weight, but the metabolism can shift WAY down when someone consistently under eats. In retrospect I was incorrect that 2700 is too many. I didn't really take the time to think about the numbers involved, and I apologize to the OP for the poorly thought out advice.
On the website I use to keep track of my diet I've seen dozens of women who fall prey to under eating. I've seen them averaging as little as 7 or 800 calories a day and still manage to not lose a lb. And these are women who could definitely stand to lose some lbs! The thing is that every now and then they'll reward themselves and cheat a little, and their slow ass metabolism will store everything. Once they are finally convinced to start sticking to the correct deficit (500/day for 1 lb lost/week), they almost always start losing again in a couple weeks.
11-05-2010, 05:58 AM
Good last post. I had a new client come to me who had lost 22kg in 3 months but had come to a complete stop. When I asked him what he ate he told me he only ate one meal per day.
Calories are not the only factor in the equation, it surprises me that people on here think that when there are examples of testimonials where people throw in a nutrient repartitioner and lost fat without dietary change. One guy even said that when he uses a sunbed his pecs lean up.
Would two twins lose fat at different rates if one had low test and one had high test? Even if all other factors were the same. What if one was stressed and had high cortisol levels?
Hormones play a huge factor irrespective of calorie total. Only looking at calories misses vital factors which could make all the difference.
11-05-2010, 06:10 AM
11-05-2010, 06:13 AM
11-05-2010, 06:21 AM
11-05-2010, 07:56 AM
Several things you should start:
1. Change up the diet...a lot. You have very few nutrients in your diet and, even more alarming, a severe lack of produce. The protein is decent, but you either need more fat or more carbs
2. For accuracy purposes, start taking measurements. The only parameter is to take it at the same time everytime.
3. Fatty fish. It'll help in a myriad of ways.
4. Take a week or so and increase your caloric intake by 500-700 per day.
M.Ed. Ex Phys
11-05-2010, 08:17 AM
The Historic PES Legend
11-05-2010, 11:40 AM
11-05-2010, 11:45 AM
11-05-2010, 02:48 PM
If you're feeling gassed and losing strength then your metabolism has shifted to muscle burning. Refeed for awhile and then drop the cals back down.
If your energy levels are fine and strength is stable or even increasing then you are eating too much (don't get fixated on the numbers - what's happening is the reality).
11-05-2010, 03:02 PM
Yes, I know that the body can downregulate metabolism and shift to 'starvation mode' where it starts burning up a lot of muscle. Yes this can result in stalled weight loss if, and only if, the downregulation is comparable to original deficit. The body can only downregulate so much, and if the original deficit is large, weight loss will continue but it will be at the expense of feeling like sh!t and losing a lot of muscle. The posts so far have not mentioned this and hence why I have called it faulty because it does not address the whole picture.
I don't care about TSH, E, etc. Those are just the mechanics of how the body accomplishes what I just talked about. Energy balance is the 'cause' and hormone reactions are just the 'effect.' For the purposes of the OP we are concerned about the former.
11-05-2010, 03:11 PM
11-05-2010, 03:44 PM
The Historic PES Legend
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