Be been trying to cut for a while and am not noticing much results. I think the calories might be too low.
1800-2000 calories at 40/30/30 p/c/f breakdown
Lift 5 days a week for 45 minute and 45 minutes cardio on treadmill 4mph @12%
Calories are based on livestrong app
Try calculating your TDEE and seeing what that says you need for maintenance, then start slowly dropping cals below maintenance until you are loosing weight.
biggest mistake people make is doing cals x or divided by there weight..thats wrong it has to be by your LBM or even your goal weight.
Are you tracking all you calorie intake paper or app? 1800 should do it for your size.
With an appOriginally Posted by mk3less
1800kcals is much too low for your weight and height. The average man needs around 2000 just to cover his BMR, which is the energy required just to live properly. You dip into your BMR calories and your in for a world of disaster. Your body will start catabolzing muscle, or whatever else just to make sure your physiological functions can perform properly.
Your body which much rather prefer that your heart keeps beating than for the muscle you have to be fuelled, so itl eat at your muscle to make sure the heart can keep beating. Etc. Etc.
VERY important not to under-eat. A common mistake people make too when trying to get some abs or just lean in general.
Yup. I'm telling you....spending a 50 dollar bill is well worth getting your BMR tested to take all the guess work out. If your really getting impatient with what calorie target you should use, which formula to use, or if the formula even provided a target that will see results......this should be something you can look into.
If your a cheap bastard or just don't have the money....then stay consistent and see what calorie target does good for you on a week by week bases. Adjust till you find your 'sweet spot' so to speak.
Well I'm not saying you guys are wrong but I'm 72" tall and that the same protocol I've been following and I manage to shed a **** load of fat. Maybe my body doesn't know it needs 2000 cal?
Do a weekend reefed, heck go to maint for a week and give your body a couple of days off, then go back at it. If you don't know what your maint cal is then all your doing is pointless, once your done where will you go? 2000 is pretty low for someone over 200lbs, what is your lbm?
Well 210 @ 15% so 210 * .85 = 179 would be my LBMOriginally Posted by Basso
Goal is 8% which would be like 15lbs lost
Depending on your lifestyle (normal activity level) your maintenance calories are probably 3000 or higher. If it is 3000 then dropping to 2000 should yield a loss of 2 lbs a week, if you add cardio etc then even more. You really need to nail down your Maint cals and work from there. If you go to low for to long you'll slow fat loss and lose muscle. Whatever the deficit you want (500, 1000 etc) you need to add calories to make up for your workouts, otherwise you may end up with a -2000 day and thats really going to slow you down in the long run.
This may not help but what works for me is cycling my diet, non-workout days -1000 calories, w/o days -500, every 10-14 days 1-2 days at maintenance. If I maintain -1000 every day my weight loss comes to a halt after 2-3 weeks, if I keep mixing it up and never let my body adjust I keep making progress. Does it take forever? Hells yes!! Sometimes I'll go to maintenance every week for a day it just really depends on how I'm feeling and how my progress is coming along. You have to keep experimenting and find what works for you!
Thanks for that. Yeah I've been running like 1800-2100 calories and my cardio and gym is burning about 700. So I was at 1100-1400 calories or so. Definitely think I'll bump it up some more. So if I wanna run 2500 calories a day, and burn 500 working out then consume 3000? That way the deficit is compensated?Originally Posted by Basso
And just becasue you see a drop of 20lbs in scale weight doesnt mean it was all fat, especially if you drop calories way to low. In fact, dropping calories too low will cause your body to enter survival mode and actually hold onto more fat every time you eat in order to have as much energy as possible for when it needs it most. You may be lighter but how sure are you that it was all fat and not muscle?
The body would rather not use muscle for fuel, but when it has too, it will.
unless prevented by 'you' the body will lose 1 lb of muscle per 3 lbs a fat..
I personally ran 1800 cal for ten weeks I went from 216lbs down to 194lbs from 20%bf down to 13%bf. Not only did I kept my strength but in some workouts it increase. I feel more energetic and alert. use both an electric fat scale and skin fold test. I wouldn't go below 1800 but for me thats the magic number. Please feel free and stop by my logs I have all my results and pic to prove it. To the original OP good luck with your goals.
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