Quil
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Once again, I've run into a recurring problem for me when I cut for an extended amount of time...my weight/fat loss has stagnated. This seems to happen to me just about every time I cut...I'll lose 2-3 pounds per week regularly for the first 6-8 weeks, and then hit the wall and go a month only losing another pound or two. I'm reconfiguring my diet and I think my cals might be too low, so I wanted to get some opinions.
I am 6'1, 32 y/o, currently 216 pounds. I don't know what I would classify my body type as, but I can tell you I'm the type of guy that can get fairly defined and still hold fat around my lovehandles and bellybutton area. 10 weeks ago, I was 235 pounds so I made some good progress, but my problem is I've lost only about a pound over the last 3 weeks, so I'm concerned about my diet.
Exercise is regular and abundant. I run 3-4 times a week for about 45 minutes, and train Brazilian Jiu Jitsu at least twice and sometimes 3 times a week for 2 hours each class. If I can't run or I miss class, then I'll jump on an elliptical machine or do some interval training on a treadmill. Most of my cardio, with the exception of BJJ, is fasted AM cardio. I also lift weights (compound movements) 3 times a week for about an hour. I'm also fairly active outside of that: walking the dogs, outdoors activities etc.
Today I calculated my BMR as 2120, and using the Harris Benedict formula, calculated my maintenance cals at 3657. I would assume that it would be recommended to keep my cals between 2700 and 3200 or so for a cutting diet. I calculated my current calorie intake and it's about 2400 or so. It has been as low as 2200, but not currently.
Is 2400 calories totally shutting my metabolism down? I haven't lost any size on my chest, arms, or thighs (I keep regular measurements in addition to logging my weight), but it seems like fatloss has come to a standstill. I'm also pretty lethargic and generally tired all the time. I don't really supplement with much, although I did just pick up some Hyperdrive 3.0.
Should I bump up my cals, and if so, by how much? TIA
I am 6'1, 32 y/o, currently 216 pounds. I don't know what I would classify my body type as, but I can tell you I'm the type of guy that can get fairly defined and still hold fat around my lovehandles and bellybutton area. 10 weeks ago, I was 235 pounds so I made some good progress, but my problem is I've lost only about a pound over the last 3 weeks, so I'm concerned about my diet.
Exercise is regular and abundant. I run 3-4 times a week for about 45 minutes, and train Brazilian Jiu Jitsu at least twice and sometimes 3 times a week for 2 hours each class. If I can't run or I miss class, then I'll jump on an elliptical machine or do some interval training on a treadmill. Most of my cardio, with the exception of BJJ, is fasted AM cardio. I also lift weights (compound movements) 3 times a week for about an hour. I'm also fairly active outside of that: walking the dogs, outdoors activities etc.
Today I calculated my BMR as 2120, and using the Harris Benedict formula, calculated my maintenance cals at 3657. I would assume that it would be recommended to keep my cals between 2700 and 3200 or so for a cutting diet. I calculated my current calorie intake and it's about 2400 or so. It has been as low as 2200, but not currently.
Is 2400 calories totally shutting my metabolism down? I haven't lost any size on my chest, arms, or thighs (I keep regular measurements in addition to logging my weight), but it seems like fatloss has come to a standstill. I'm also pretty lethargic and generally tired all the time. I don't really supplement with much, although I did just pick up some Hyperdrive 3.0.
Should I bump up my cals, and if so, by how much? TIA
anything above that is "excessive" fat, but that range is where the body considers normal. So its getting lower thats hard. taking a break, and raising cals for 2-4 weeks and just hitting 100-200 above maintenance, then going back to cutting might help
