How am I not loosing weight?

[dylan111557]

40g fat, 100g carb, 200g protein.
Calories around 1500....
I started at 200lbs, and am staying around 188-192 nothing budging now..


1500 is an insane deficit.. I don't get it... I was doing 3500-4000 at 200lbs maintaining.

[austinite]

How long have you been on this diet?

[MuscleInk]

How long have you been on this diet?

^^^This and how are those calories spread throughout the day?

[gymfu]

Post up the whole diet please.

[MD2B]

Three important things come to mind:

1) How much cardio are you doing and how much has it increased since the beginning of your diet? Add 10 minutes to whatever it is you're doing if you haven't already adjusted that. Add 10 minutes every time progress slows or halts.

2) At that low of carb intake you need to be adding weekly or biweekly refeeds in to keep from stalling. If you're above 15% body fat go biweekly, if 10-15% go weekly and refeed by eating high carbs, low fat, and maintenance calories for the refeed day.

3) If you are not doing any of the above, your metabolism has accommodated and on that low of carbs your T3 is plummeting especially with no refeed. Have you noticed yourself feeling cold more lately?

[dylan111557]

Almost 2 months now. I have a small meal in the morning, than a meal around 1-3pm, than a final meal at around 7-8pm.
Idk if i get cold... winter has just started, but i'll say no. Don't know what a refead is, but I do have a cheat day in the week where I eat close to what I'd normally eat. I am deffinetally above 15% but under 20%.

Cardio has been minimal because I just have no energy to do it... It's hard enough working out.. MY lifts have gone down and need much more effort to maintain them.

[dylan111557]

I've also done EC stack but ran out of the E! , did 21mg a day and had 400mg in total.

[dylan111557]

Generally,

7-8 egg whites,
2-3 scoops protein powder (35g protein per),
1 litre of skimmed milk,
carb is always different but something like whole weat pasta.
Chicken breast

And that's about it!

[SEOINAGE]

Skim milk is sugar. Egg whites alone can elevate insulin . Ate in morning bad news. You are also depleted making your training weak and less than ideal. I would change a lot of things about your diet as well.

[dylan111557]

Egg whites are consumed before bed. Skim milk is hard to get out of diet because of my fussiness to meat.

[gearbox]

You need to post your whole diet.
1. Sounds like you killed your metabolism
2. Not eating the right things at.the right times to give you energy
3. No mention of water intake
4. You need fasted cardio imo to really lose those pounds

[dylan111557]

You need to post your whole diet.
1. Sounds like you killed your metabolism
2. Not eating the right things at.the right times to give you energy
3. No mention of water intake
4. You need fasted cardio imo to really lose those pounds

1. How do i fix this?
2. I try to eat carbs before workout, is that not the way to do it?
3. I drink around 8-10 waterbottles a day
4. what does this mean? cardio on an empty stomach?

[gearbox]

1. How do i fix this?
2. I try to eat carbs before workout, is that not the way to do it?
3. I drink around 8-10 waterbottles a day
4. what does this mean? cardio on an empty stomach?

1.Your body can go into starvation mode when you decrease calories too much and your metabolism slows way down.
2. Yes carbs before and carbs after your work out are the way to go and stop carbs as soon in.the day as you can. Like myself when cutting last carb is 4 pm and my.bedtime is 11 pm.
3. We need your tdee and what exactly your eating. Often times ppl are eating exactly what they shouldn't be eating but they think their ok cause it falls with calorie range. I can eat taco bell and meet my.calories or be smart and eat fish broccoli brown rice oats lean meats

[dylan111557]

1.Your body can go into starvation mode when you decrease calories too much and your metabolism slows way down.
2. Yes carbs before and carbs after your work out are the way to go and stop carbs as soon in.the day as you can. Like myself when cutting last carb is 4 pm and my.bedtime is 11 pm.
3. We need your tdee and what exactly your eating. Often times ppl are eating exactly what they shouldn't be eating but they think their ok cause it falls with calorie range. I can eat taco bell and meet my.calories or be smart and eat fish broccoli brown rice oats lean meats

2. I usually have my main meal/carbs before workout, and a smaller meal after. Never after 8pm (I go to bed at 1am)
3. 2760 is my TDEE

My diet is the same everyday.

Morning: toast+peanut butter + small bowl of cereal
Pre-workout: Pasta, milk, chicken
Post-workout: protein shake 1 scoop, some sort of snack (toast, cheese, etc....)
Around 1-3hours before bed: protein shake 2 scoops with 7-8 egg whites.

Throughout the day I eat around 2 apples+1-2 bananas and random veggies.

I didn't know your body could go into starvation mode... so this is worrying.

Ughh... It's hard to make a diet being as fussy as I am... bulking was so much easier

[--->>405<<---]

at 188lbs 15%bf u have 159.8lbs LBM

good starting maintenance formula: (LBM x 15)

159.8 x 15 = 2397cals

IMO u need to run maintenance for 2 weeks every day. this will help fix whatever is broken hormonally and metabolically. a good rule of thumb when cutting is to run 8weeks of cutting diet followed by an interim of 2 weeks maintenance to restore hormone levels and bring body back closer to homeostasis. then repeat another 8 weeks cut if necessary.

u may want to bring cals up slowly. if u have been eating 1500cals every day i would suggest working up to 2400 over the course of 2 weeks and then run a 3rd week at 2400cals. during this time i would keep macros at 40/40/20 pro/carb/fat. while doing so i would suggest doing cardio daily at least 5 days per week for 40mins per day. once u have completed this 3 week maintenance deal u can then resume ur cut.

in the mean time we can help u build a better cutting diet.

[dylan111557]

at 188lbs 15%bf u have 159.8lbs LBM

good starting maintenance formula: (LBM x 15)

159.8 x 15 = 2397cals

IMO u need to run maintenance for 2 weeks every day. this will help fix whatever is broken hormonally and metabolically. a good rule of thumb when cutting is to run 8weeks of cutting diet followed by an interim of 2 weeks maintenance to restore hormone levels and bring body back closer to homeostasis. then repeat another 8 weeks cut if necessary.

u may want to bring cals up slowly. if u have been eating 1500cals every day i would suggest working up to 2400 over the course of 2 weeks and then run a 3rd week at 2400cals. during this time i would keep macros at 40/40/20 pro/carb/fat. while doing so i would suggest doing cardio daily at least 5 days per week for 40mins per day. once u have completed this 3 week maintenance deal u can then resume ur cut.

in the mean time we can help u build a better cutting diet.

Sounds good!,
Wouldn't 40 mins of cardio a day bring me to around 1500 calories regardless?
Also, I don't think I'm 15%? What do you guys think?
Also, should I just open a new thread for my diet?

[Until_It_Sleeps]

Why are you trying to eat at an insane deficit? Slow it down. If this means you lose a pound a week or every two weeks, do it anyway. If you're trying to make weight for an event, bail out of the event and choose another one. 1500 is not much food for me...and I'm a 5-ft female with a slower metabolism. Why are you eating like a girl?

[austinite]

15%... that's about right.

[dylan111557]

I just think I'm more than 15% because of thighs/ass haha. And I don't know why such a deficit And my time was 3 months... Expected to go down to 175ish, in that time frame...

[--->>405<<---]

Sounds good!,
Wouldn't 40 mins of cardio a day bring me to around 1500 calories regardless?
Also, I don't think I'm 15%? What do you guys think?
Also, should I just open a new thread for my diet?

if this is in reference to the 2400cals per day diet i would say NO ur not burning 900cals in 40 mins. IMO a decent ave factor would be 10cals per min. but i would not let that cause me to eat 2800cals. id do what i told u to do 40 mins moderate HR cardio 5 days per week is not excessive and more of just good for u IMO..

[Cheifjuana]

If you were 200 and now 188 and slowing id assume its because your deflict is to low for your muscle mass and now your body is losing that muscle. Id start keto and carb diet along with exercising regulary to see further results. Eat now, exercise, and maintain muscle mass, or lose it all and rebuild yourself at 150lbs. Your choice

[Deon5]

Research IF... I had the same problem, I tried to decrease my cals too low and I just lost muscle., Then I tried IF.. Went from 14 percent bf to 8 in 6 weeks..It might work for you too. Goodluck

[--->>405<<---]

Research IF... I had the same problem, I tried to decrease my cals too low and I just lost muscle., Then I tried IF.. Went from 14 percent bf to 8 in 6 weeks..It might work for you too. Goodluck

pics or it didnt happen and even then i dont think id believe the timeframe!

[RaginCajun]

Research IF... I had the same problem, I tried to decrease my cals too low and I just lost muscle., Then I tried IF.. Went from 14 percent bf to 8 in 6 weeks..It might work for you too. Goodluck

pics or it didnt happen and even then i dont think id believe the timeframe!

i would like to see this progress as well

[Deon5]

Well I have been measuring my own fat percentage with a fat caliper and I'm not sure how accurate that might be as it's only the 3 point system.As far as my results go I did do 60mins of cardio everyday and 90mins weight training 6days a week and also I sometimes went as low as 1500cals per day.Thats a 1000 below my maintenace calories.My measurements might have been completely off I'm not sure but I could see majour changes in my body.I certainly lost a lot more weight on IF than I ever lost on a normal 6 to 8 meal dieet.

[dylan111557]

Too many random post. This is getting confusing.

I re calculated and with snacks I was around 2k cals, not 1500.

Also, I can't do IF, I can't workout on an empty stomach... and I get hungry at night so can't do IF in mornings.

Gonna begin doing cardio tomorrow. to burn 400cals/day. Should I order some more ephedrine or no?

[dylan111557]

Also for workout what would you guys suggest? Currently I was doing:
Legs - 24 sets
Chest - 20-24 sets
Back - 20-24 sets
REST 1-2days
Shoulders/traps - 24 sets
Bi/tri - 36 sets
Rest 1 day.

Rep range was always 6-10. Except for calves or something that require a little more.

I'm not sure if i should take leg day out? I tried an elyptical and quads hurt too much to continue past 5 mins, Jogging shins would hurt, and stairmaster calves would hurt... And by hurt i mean they would get pumped and felt like a charley horse.

[--->>405<<---]

Too many random post. This is getting confusing.

I re calculated and with snacks I was around 2k cals, not 1500.
sounds like ur not being thorough enuff if ur 1) miscalculating ur cals and 2) having to add them up after the fact to know how many ur putting in ur body..

Also, I can't do IF, I can't workout on an empty stomach... and I get hungry at night so can't do IF in mornings.

Gonna begin doing cardio tomorrow. to burn 400cals/day. Should I order some more ephedrine or no?

i suggest u post ur complete diet for review.

[dylan111557]

9 am: 2 toast with peanut butter + small bowl of cereal
11 am: 2 apples, 1 banana
1-3 pm: Chicken breast, whole wheat pasta
Workout somewhere between 4-8 pm
PW: 2 toast with peanut butter + protein shake
11 pm: Protein shake (2 scoops) + 7-8 egg whites.
1 am: Bed
Skimmed milk is consumed throughout the day, around 1 litre in total

Note: When i say toast it can also mean (bagel, wraps etc. . .)

[sgt2jay]

Too many random post. This is getting confusing.

I re calculated and with snacks I was around 2k cals, not 1500.

Also, I can't do IF, I can't workout on an empty stomach... and I get hungry at night so can't do IF in mornings.

Gonna begin doing cardio tomorrow. to burn 400cals/day. Should I order some more ephedrine or no?

not to sound like an ass or a motivational speaker but there are to many cants here, ya have to change more cants to cans
fasted cardio is the way to go

[sgt2jay]

what kind of peanut butter
what kind of cereal
what kind of bread
any of these processed, is it natty pb or is it loaded with sugar



fruit doesnt always help either

[dylan111557]

what kind of peanut butter
what kind of cereal
what kind of bread
any of these processed, is it natty pb or is it loaded with sugar



fruit doesnt always help either

peanut butter is natural organic.
Cereal is usualy Kashi go lean or cherios if i'm out of that
bread is 12 grain whole wheat.
And I only go to the gym between 4-8pm, so not eating before that would be un-doable... I wouldn't even be able to take any of my supplements without puking them out if i don't have food in me.

[sgt2jay]

^^ sorry i meant for fasted cardio am is best but if not doable cardio have weight training is the next best option

[dylan111557]

^^ sorry i meant for fasted cardio am is best but if not doable cardio have weight training is the next best option

Can you rephrase this? lol/

[sgt2jay]

i meant that when doing cardio it is best to do fasted. first thiing in the morning. if you are unable to do that then your next best option for cardio is right after weight training

[sgt2jay]

9 am: 2 toast with peanut butter + small bowl of cereal
11 am: 2 apples, 1 banana
1-3 pm: Chicken breast, whole wheat pasta
Workout somewhere between 4-8 pm
PW: 2 toast with peanut butter + protein shake
11 pm: Protein shake (2 scoops) + 7-8 egg whites.
1 am: Bed
Skimmed milk is consumed throughout the day, around 1 litre in total

Note: When i say toast it can also mean (bagel, wraps etc. . .)

i did some quick macro for you and just with your milk, bread, apples and banana i have your calories at about 950 protien at 54g and carbs at 174 carbs.

my advice would be use fitday.com and log everything you eat in a day it will give you your exact macros and at what percentages each contributes to your calorie intake

[dylan111557]

i did some quick macro for you and just with your milk, bread, apples and banana i have your calories at about 950 protien at 54g and carbs at 174 carbs.

my advice would be use fitday.com and log everything you eat in a day it will give you your exact macros and at what percentages each contributes to your calorie intake

Ya then 105g from protein powder, 25g protein from chicken, and more carbs from pasta, ends up being around 2k, depending on the amount of pasta...

I'd rather just make a new diet with the your help! and stick to it for the remainding weeks... months?

[sgt2jay]

i will do my best i am no expert there are many more qualified but i will post you and example of mine tomorrow. i keep it very simple same thing every day and a re feed or cheat for saturday dinner

my point on the about i thik you are getting to many carbs from sugar sources ir milk and fruit both are ok but in moderation imo

[--->>405<<---]

9 am: 2 toast with peanut butter + small bowl of cereal drop this meal completely
11 am: 2 apples, 1 banana wheres the protein? plus its sugar everyday?? id replace this meal completely
1-3 pm: Chicken breast, whole wheat pasta not bad.. personally since ur having a hard time losing fat id switch the carb source to brn rice, sweet potato, or oatmeal
Workout somewhere between 4-8 pm
PW: 2 toast with peanut butter + protein shake bread(sugar) + peanut butter (fat) = BAD IMO for cutting. replace both with complex carb
11 pm: Protein shake (2 scoops) + 7-8 egg whites. HERE would be the place for peanut butter!
1 am: Bed
Skimmed milk is consumed throughout the day, around 1 litre in total also needs to be dropped. resume milk once u get where u wanna be IMO..

Note: When i say toast it can also mean (bagel, wraps etc. . .)

this diet is NOT GOOD and no wonder ur not losing fat. did u read the sticky dieting 101: cutting?? u need a new diet IMO.. the good news is u should resume ur fat loss when u fix all these errors..

IMO this is how ur diet should look:

meal1: lean protein, veggie

meal2: lean protein, veggie

meal3: lean protein, veggie

meal4 (pre-workout): lean protein, complex carb (50g worth)

meal5 (post-workout): lean protein, complex carb (50g worth)

meal6: lean protein, supplemental fat (if necessary)

the above diet is for workout days only. non- workout days drop all complex carbs and replace with green veggie..

cardio: 45minutes in the am before u eat a bite or drink a sip of anything (except water) 6days per week..

complex carb choices: oatmeal (quaker or similar non-instant, non-flavored), sweet potatoes, brn rice THATS IT FOR NOW!! dont worry about green veggie carbs on workout days.. just eat em: spinach, broccoli, asparagus.

GOAL CALS/MACROS:

188lbs 16%bf (estimate)

188 x .84(%LBM) = 157.92lbs LBM

157.92lbs x 15 = 2368cals (rough maintenance)

workout days
2000cals
300g protein
100g carbs
44g fat

cardio only non-workout days
300g pro
50g carbs (veggies only)
44g fat
[let the cals fall where they may]

lets see what u can do. post proposed diet for review. include total cals and macros. if i see the word "CANT" in ur response im gonna leave it with u dude!

[dylan111557]

So ,
2400 cals, 240g protein, 240g carbs, 60g fat. I have to make a diet with those macros?
those macros give me 2460calories.
So a bit under that, and then do 400calories worth of cardio?