Hello all,
Male
36 yrs old
5’9”
I started this weight loss at 231 lbs on 3/03/2021, the guy I am training with put me on a calorie deficit diet and recommended 1650 calories. I was on a macro split of 40-40-20. Everything was going great and I am now down to 199 lbs as of today. My problem is I have been at 199 lbs for 3 weeks.
I lift heavy 3 days a week for 1hr each session, and do not do much cardio. I have recently changed my Macros to the following:
Protein - 199g
Carb - 131g
Fat - 36.7g
Although I am still at 1650 calories in hopes of not losing all the muscle I have put on thus far. I have been reluctant to drop my calories even lower. I will be starting TRT next week at 150/week.
Does anyone have any advice? I would really like to break out of this plateau and so I can get to my 15% BF goal and start focusing on putting on lean mass.
Thank you all for any advice.
|
|
Results 1 to 7 of 7
Thread: Weight Loss Plateau Help
-
Today, 02:44 PM #1Registered User
- Join Date: Jul 2021
- Age: 51
- Posts: 3
- Rep Power: 0
Weight Loss Plateau Help
-
Today, 03:03 PM #2Train hard play harder
- Join Date: Feb 2006
- Age: 68
- Posts: 18,175
- Rep Power: 86048
If you were actually at 1,650 every day you'd be losing just fine. You're probably at around 2,3-2,400 on an average.
Did your loss stop all of a sudden or did it gradually slow down? Those 2 things can signify 2 different things going on with youIf you don't get what you want you didn't want it bad enough
-
Today, 03:55 PM #3Registered User
- Join Date: Jul 2021
- Age: 51
- Posts: 3
- Rep Power: 0
Than you for the reply. It stopped all of a sudden. I have been very strict with tracking my calories. I weigh everything and Input into MFP by weight.Originally Posted by Tommy W.
I changed my macros last night. So today is my first day on the new macros, although still maintaining 1650 calories per day.
About 3 weeks ago I had a bday party for my daughter. I considered it my 1st and last “cheat day”. I drank alcohol, ate whatever. Next day I was right back to my deficit. I noticed I was up 3-4 lbs (assuming bloat and water weight from the bday party). It took me a entire week to get back down to 199 where I was the day before the birthday party and I have been stuck there ever since (3 weeks).Last edited by Backmeats1985; Today at 04:31 PM.
-
Today, 04:32 PM #4Train hard play harder
- Join Date: Feb 2006
- Age: 68
- Posts: 18,175
- Rep Power: 86048
Stopping all of a sudden generally signals water retention so stay the course for another week or 2Originally Posted by Backmeats1985
If you don't get what you want you didn't want it bad enough
-
-
Today, 04:59 PM #5Registered User
- Join Date: Jul 2021
- Age: 51
- Posts: 3
- Rep Power: 0
Thanks for the info. I will continue what I’m doing and see where I end up in a few additional weeks.Originally Posted by Tommy W.
-
Today, 05:04 PM #6Train hard play harder
- Join Date: Feb 2006
- Age: 68
- Posts: 18,175
- Rep Power: 86048
If no change then lower weekly caloriesOriginally Posted by Backmeats1985
If you don't get what you want you didn't want it bad enough
-
Today, 05:08 PM #7Yup; you're not going to gain 2-3 lbs of fat in a weekend; most likely water.Originally Posted by Tommy W.
The other thing I'll point out is you said you're starting TRT in a week? I wouldn't change too much then. Start TRT for a minimum of 2-3 weeks before changing anything.2017 OCB Men's Physique Open 4th place
17 MP Novice 4th
18 MP Novice 5th
18 MP 40+ 3rd
18 MP Open 5'10" & under 1st
18 MP 40+ 1st & Overall..Pro Card Won
19 Classic Phys Open 3rd
19 CP 40+ 3rd
19 BB open 3rd
19 BB 40+ 1st..2nd Pro Card
19 BB 40+1st..50+1st...3rd Pro Card
21 BB 40+1st..50+1st..Open 5th..4th Card
Bookmarks