Thread: Fat loss advice

The bottom line here is that fat loss is the result of a consistent calorie deficit over time. If you're not seeing weight loss its because your intake of energy (calories) is sufficient to maintain your current mass. To fix that you can eat less, move more, or a combination of the two.

If you have two cheat meals a week and are downing a six pack of beer and not tracking calories your daily intake is not 2000-2300. You might eat that on SOME days, but if you ate that much every single day consistently you would be losing weight.

Originally Posted by Jayrizzo718

Hey new member here looking for some advice.

I'm 33yrs old, male, 6'1 237lbs. If I had to guess I'd say I'm around 22% BF. I am having trouble losing fat. I have been at it for months and can't seen to lose/keep off any fat. I'd like to lose about 10lbs.

I fast for 16hrs 5-6 days a week. I do daily morning walks for 30 mins to an hour. I have 4 herniated discs so my strength training and cardio is limited to bodyweight and resistance bands. Lots of pull-ups, trx stuff, dips, pushups, lunges, etc.. i workout 3x a week and follow a push/pull split and lots of core work (planks, deadbugs, glute bridges, hip exercises) I've been working out since I was around 13.

I eat around 2000-2300 cals a day. Although I do not count daily. A sample day would be -

1pm- grilled chicken, broccoli, a greek yogurt.
530pm -3 scrambled eggs cooked with a little butter and slice of cheese.
7pm whey protein shake with a banana, kale, athletic green powder.
830pm steak cooked with olive oil, side of white rice.
In bed by 10pm and up at 6am.

That's just an example, some days I won't have any carbs other than fruits/veggies. Some days I might have some potatoes with my lunch. All depends.

I drink plenty of water and take vitamins and probiotics.

I have 2x cheat meals a week on average and usually drink about 6 beers on a Sat night.

Anyone have any tips? Are the few beers and a few slices of pizza on a Saturday really enough to keep me from losing weight? I know I'm taking in less calories than I'm burning at least 6 days a week. Should I increase my protein intake? I know my diets not 100% bodybuilder clean but I feel I should be losing at least some fat, I'm not losing ANY. Any tips would be great!!!

First off, I highly doubt you're 22% bodyfat, unless you look like a legit pro bodybuilder in the offseason.

237lbs and 22% fat would be MASSIVE... you'd be insanely strong.

To me, the issue here is likely your 'cheats' and your drinking. The fasting has nothing to do with fat loss itself... calories are what matters.

Are you actually keeping track of the calories in your cheat meals?

Are you confident in your tracking of your actual 'normal' daily calories?

You didn't include any measurements at all with your meal notes, so for all we know you could be massively undercounting your actual intake.