Cutting since 6 months with minimal results

[kbunyan]

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

[PeanutbutterDC]

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.

[RaginCajun]

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?

[charger69]

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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[MACKATTACK]

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.

[HoldMyBeer]

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

[kbunyan]

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.

[kbunyan]

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

[Couchlockd]

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.

[HoldMyBeer]

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.

[kbunyan]

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

[HoldMyBeer]

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

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.

[Couchlockd]

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.

[kelkel]

I think I figured that out and have dropped milk and hashbrowns totally.

Damn, not the hashbrowns!

[HoldMyBeer]

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.

[FloydForbes]

Hi Kbunyan,
You have been advised alot, like to say stick to your workouts and follow balanced diet plans to meet your fitness goals.

[RaginCajun]

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!