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Thread: Cutting since 6 months with minimal results

  1. #1
    kbunyan is online now Associate Member
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    Cutting since 6 months with minimal results

    Me: 36M 5.8

    Starting Weight: 199lbs (dad bod, probably 35% BF)

    Current weight: 182lbs (less dad bod, 20-25% BF)

    I workout 6 days a week (heavy lifting ofcourse)

    Diet: BF: 2 eggs, cup of milk or 2 hashbrowns

    Lunch: Grilled meat or chicken with some sauteed veggies

    Dinner: leftover from lunch or pretty much same

    Snack: usually raw veggies plus a double scoop whey shake.

    Usually stay under 1600 calories, getting all the protien needed too.

    Yes I lost about 17lbs but I hardly see any definition, what can I do to improve ? I also figured my body needs more recovery time so this week I started working out only 3 days a week.

    TIA

  2. #2
    PeanutbutterDC's Avatar
    PeanutbutterDC is offline Female Member
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    Quote Originally Posted by kbunyan View Post
    Me: 36M 5.8

    Starting Weight: 199lbs (dad bod, probably 35% BF)

    Current weight: 182lbs (less dad bod, 20-25% BF)

    I workout 6 days a week (heavy lifting ofcourse)

    Diet: BF: 2 eggs, cup of milk or 2 hashbrowns

    Lunch: Grilled meat or chicken with some sauteed veggies

    Dinner: leftover from lunch or pretty much same

    Snack: usually raw veggies plus a double scoop whey shake.

    Usually stay under 1600 calories, getting all the protien needed too.

    Yes I lost about 17lbs but I hardly see any definition, what can I do to improve ? I also figured my body needs more recovery time so this week I started working out only 3 days a week.

    TIA
    If you're looking for advice, I'd suggest you tighten up your diet. I'm speaking from personal experience having dealt with similar less-than-stellar weight loss, followed by a huge transformation.
    After a lifetime of dieting with much effort and mixed results I tried the easiest, most effective diet of my life. What worked for me was high protein, moderate fat, incidental/very low carbs (20-30g/day). More details if you're interested
    Also, I continued weight training 6 days/week but reduced cardio from 12 hours/week to 2.5-9 hours/week. I don't think overtraining is keeping you from losing weight.

  3. #3
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
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    Congrats on making that push to better yourself!

    1600 cals is pretty low

    I think you may want to bring the cals up some, to around 1800-1900 and see what happens. Are you tracking macros or just calories?

  4. #4
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    charger69 is online now Knowledgeable Member
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    Quote Originally Posted by RaginCajun View Post
    Congrats on making that push to better yourself!

    1600 cals is pretty low

    I think you may want to bring the cals up some, to around 1800-1900 and see what happens. Are you tracking macros or just calories?
    I agree . Find your TDEE and drop 250-500 cal.
    You need to have your macros also. I am very carb sensitive so I can have low calories with high carbs and gain weight.
    I would add increase calories and add cardio. Adjust cardio to lose weight.
    I know that it sounds counter productive of what you are looking for .


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  5. #5
    MACKATTACK's Avatar
    MACKATTACK is offline EAT, TRAIN, REST
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    Ill be more blunt then everyone else.

    1) your diet is horrible.
    2) lifting heavy and lower reps is counter productive in my opinion for what you wanna do.


    You want low rest (3o seconds), high reps, high intensity while lifting. You will burn more fat. More super setting.

    Eat MORE meals in smaller portions. Eat around 6 meals a day every 2-3 hours. You are training your metabolism to keep going through out the day.

    Drop the hash browns immediately.

    Drop the glass of milk and add in egg whites and some ezekiel bread at breakfast. Breakfast is the one meal where you can definitley mix a protein, fat and carb.

    I would add a carb into one of the other meals, some brown rice (1/2 cup) with the chicken and veggies.

    Add in some Almonds for healthy fats.

    I would also drink water ONLY, if you are not doing so already, anything else is counter productive.

    Just a few suggestions.

  6. #6
    HoldMyBeer is offline Productive Member
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    You're cutting too many calories for too long. Your metabolism shuts down when you do that. Dial it back to only cutting 500/day. Eat at maintenance for a few weeks first to get your body to balance back out first.
    I know this because I did the exact same thing. I cut 800-900 calories a day for multiple months straight and I just stopped losing weight, started getting weaker, eventually started getting sick for no reason. Dial it back, its not a race. It always takes 3 times longer than you expect.
    Watch Jeff Nippards video on diet breaks too, that will help you improve fat loss
    Last edited by HoldMyBeer; 06-03-2018 at 05:40 PM.

  7. #7
    kbunyan is online now Associate Member
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    Quote Originally Posted by MACKATTACK View Post
    Ill be more blunt then everyone else.

    1) your diet is horrible.
    2) lifting heavy and lower reps is counter productive in my opinion for what you wanna do.


    You want low rest (3o seconds), high reps, high intensity while lifting. You will burn more fat. More super setting.

    Eat MORE meals in smaller portions. Eat around 6 meals a day every 2-3 hours. You are training your metabolism to keep going through out the day.

    Drop the hash browns immediately.

    Drop the glass of milk and add in egg whites and some ezekiel bread at breakfast. Breakfast is the one meal where you can definitley mix a protein, fat and carb.

    I would add a carb into one of the other meals, some brown rice (1/2 cup) with the chicken and veggies.

    Add in some Almonds for healthy fats.

    I would also drink water ONLY, if you are not doing so already, anything else is counter productive.

    Just a few suggestions.
    I think I figured that out and have dropped milk and hashbrowns totally. I did see some positive change. To get past 180lbs barrier, this is the third time I am stuck on 180lbs and hardly go down.

    On a side note, I also fast 16:8 and have seen some fat loss. I guess it's just slow.

  8. #8
    kbunyan is online now Associate Member
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    On a side note, I will get bloodwork done this week. That will also tell me what's going on, although i have absolutely no idea how to read it. I have a full panel BW being done.

    You guys rock, thanks for all the help

  9. #9
    Couchlockd's Avatar
    Couchlockd is offline Senior Member
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    milk is important, I like fairkife skim

    80 cal per cup
    0g fat
    6g carbs
    6g sugar
    13g protein

    also included digestive enzymes and lactose free from triple filtration.

  10. #10
    HoldMyBeer is offline Productive Member
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    Quote Originally Posted by kbunyan View Post
    I think I figured that out and have dropped milk and hashbrowns totally. I did see some positive change. To get past 180lbs barrier, this is the third time I am stuck on 180lbs and hardly go down.

    On a side note, I also fast 16:8 and have seen some fat loss. I guess it's just slow.
    Fast, keto, low carb, etc. None have proven to make a significant difference over one or the other. What it all comes down to is calories in vs calories out.

  11. #11
    kbunyan is online now Associate Member
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    Quote Originally Posted by HoldMyBeer View Post
    Fast, keto, low carb, etc. None have proven to make a significant difference over one or the other. What it all comes down to is calories in vs calories out.
    You are right, but I figured that over the time I started consuming less and less calories and some days it literally came down to one meal and about 450 calories a day. Didn't help much I am thinking about resetting the the cals and go back up to 1800 and see if I can reset the BMR

    Thanks

  12. #12
    HoldMyBeer is offline Productive Member
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    Quote Originally Posted by kbunyan View Post
    You are right, but I figured that over the time I started consuming less and less calories and some days it literally came down to one meal and about 450 calories a day. Didn't help much I am thinking about resetting the the cals and go back up to 1800 and see if I can reset the BMR
    Quote Originally Posted by HoldMyBeer View Post
    You're cutting too many calories for too long. Your metabolism shuts down when you do that. Dial it back to only cutting 500/day. Eat at maintenance for a few weeks first to get your body to balance back out first.
    I know this because I did the exact same thing. I cut 800-900 calories a day for multiple months straight and I just stopped losing weight, started getting weaker, eventually started getting sick for no reason. Dial it back, its not a race. It always takes 3 times longer than you expect.
    Watch Jeff Nippards video on diet breaks too, that will help you improve fat loss
    Refer to my earlier post, particularly about eating at maintenance for a few weeks (included above for your convenience). I also got a fitbit w a heart rate monitor so I could get a more accurate daily expenditure. You can use a TDEE calculator if you want, but depending on the website it will vary wildly.

  13. #13
    Couchlockd's Avatar
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    Quote Originally Posted by HoldMyBeer View Post
    Refer to my earlier post, particularly about eating at maintenance for a few weeks (included above for your convenience). I also got a fitbit w a heart rate monitor so I could get a more accurate daily expenditure. You can use a TDEE calculator if you want, but depending on the website it will vary wildly.
    I hate hearing the people at work with fit bits and aspiring bit'ers

    "you gotta get one if these"
    "I know I was to start looking weight , I'm going to get one on,payday. I need to drop some lbs"

    yeah because the steps your taking daily aren't burning calories unless you strap a 1" wide thick rubber band to your wrist to show you these steps.....smh

    these things instill complacency in obese people

    "oh, I see I burned 1000 cals at work today, I guess that's good, no need for extra exersize"

    ^^ the devices over-sensationalize sedentary life style in most cases and compound the fat loss issue even worse.

    " I can binge on a burger cuzz I burned 1000 cal according to fit bit."

    in more fit and healthy smart minded individuals yes they are useful.

    but majority of people wearing these things can barely get the thing on thier wrists, and when they do, it disappears in a roll on thier wrists.
    Last edited by Couchlockd; 06-04-2018 at 12:20 PM.
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  14. #14
    kelkel's Avatar
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    Quote Originally Posted by kbunyan View Post
    I think I figured that out and have dropped milk and hashbrowns totally.

    Damn, not the hashbrowns!
    mxgregg and MACKATTACK like this.
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  15. #15
    HoldMyBeer is offline Productive Member
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    Quote Originally Posted by m.hornbuckle View Post
    I hate hearing the people at work with fit bits and aspiring bit'ers

    "you gotta get one if these"
    "I know I was to start looking weight , I'm going to get one on,payday. I need to drop some lbs"

    yeah because the steps your taking daily aren't burning calories unless you strap a 1" wide thick rubber band to your wrist to show you these steps.....smh

    these things instill complacency in obese people

    "oh, I see I burned 1000 cals at work today, I guess that's good, no need for extra exersize"

    ^^ the devices over-sensationalize sedentary life style in most cases and compound the fat loss issue even worse.

    " I can binge on a burger cuzz I burned 1000 cal according to fit bit."

    in more fit and healthy smart minded individuals yes they are useful.

    but majority of people wearing these things can barely get the thing on thier wrists, and when they do, it disappears in a roll on thier wrists.
    It will give you the most accurate account of calories burned. I turn off the step counter and all that shit (it is misleading, and I share your frustration when people start talking about hitting their goals on the fitbit). But if you put in your measurements and it tracks your HR, it can pretty accurately track you calorie expenditure. Then it is easy to track your food and make sure you are in a deficit/maintenance/surplus (whatever you are aiming for) and you are not just guessing.

  16. #16
    FloydForbes is offline New Member
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    Hi Kbunyan,
    You have been advised alot, like to say stick to your workouts and follow balanced diet plans to meet your fitness goals.

  17. #17
    RaginCajun's Avatar
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    Quote Originally Posted by m.hornbuckle View Post
    I hate hearing the people at work with fit bits and aspiring bit'ers

    "you gotta get one if these"
    "I know I was to start looking weight , I'm going to get one on,payday. I need to drop some lbs"

    yeah because the steps your taking daily aren't burning calories unless you strap a 1" wide thick rubber band to your wrist to show you these steps.....smh

    these things instill complacency in obese people

    "oh, I see I burned 1000 cals at work today, I guess that's good, no need for extra exersize"

    ^^ the devices over-sensationalize sedentary life style in most cases and compound the fat loss issue even worse.

    " I can binge on a burger cuzz I burned 1000 cal according to fit bit."

    in more fit and healthy smart minded individuals yes they are useful.

    but majority of people wearing these things can barely get the thing on thier wrists, and when they do, it disappears in a roll on thier wrists.
    You are one negative person

    I have an Apple Watch and it motivates me everyday to move and workout!

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