Thread: Cant seem to gain or lose

I just turned 50. I've worked out for years off and on, and never really have been skinny nor muscular. Never understood it. I've tried tons of cardio and gotten nowhere. I've tried no cardio and didn't get anywhere. With gyms open again, I'm back to trying to get fit. 6'1, Body fat 29%, weight 201, muscle mass 137, lean body mass 144. I track these numbers using my home scale that calculated it, which I'm sure is not super accurate, but the weight is dead on compared to the gym locker room scale. I've been seriously tracking calories, and trying to be in a deficit to lose fat and gain muscle. Got an inBody scan a few months ago and it said my BMR is 1940. Been trying to lose fat and/or gain muscle. I train at the gym every day I can I can (can't work out every day---depends on my work schedule), and push myself to failure a lot. I think I'm working hard, but I can't seem to make progress.

I've been eating about 1700 calories a day, and training 1-2 times a day. Eating about 200g protein a day. Seems like the bulk of my calories lately come from protein. Rough macros are 50-60% protein, 30-40% fat, and the rest carb. I eat a small protein meal before morning workout (either weights or crossfit), then have 6-8 egg whites after. Lunch is a salad with protein of some variety. Late afternoon small protein meal before afternoon workout (if I do) and then dinner, which is small (chicken breast etc) and usually mostly protein. Wondering what I am missing here. Lifting hard for an hour or so, but don't see much progress in size or strength over time. I'm not looking for huge fast gains---really looking at that BF% number that fluctuates slightingly (1-2 points, which might be within margin of accuracy) but does not go down.

What am I missing? Eat less?? I already feel like I don't eat that much. Train more? Does not seem like I should. I push to failure most exercises. More cardio? Sounds boring. Used to do a lot of cardio and didn't seem to make a difference.

Same answer as your posts on trying to lose weight over these years while on this forum (To lose weight you need to be in a real deficit):

https://forum.bodybuilding.com/showt...hp?t=177309041

https://forum.bodybuilding.com/showt...hp?t=178417811

You're eating more than you think/admit. Don't measure - WEIGH everything that goes into your mouth. You can get a good food scale for $25 online.

Post a picture to your bodyspace. Your use of BIA scales may be misleading you on bodyfat percentage.

What is a typical weight workout for you - including exercise , sets. reps and weight lifted.