Hey just a quick post, So my maintenance is 3300cal , Im currently at about 2700 in a deficit, its been 2 months and I haven't even really lost more than a pound or two give or take, Do I need to drop it even further?
Im also on a push/pull/leg split, 5 days a week with cardio twice a week, either HIIT or treadmill 15 incline 5 speed for about 15 mins.
I know im probably beating a dead horse here but im just stuck and its frustrating, my diet is great, I cut out all crappy foods, getting all my macros I need in etc.
Any tips are greatly appreciated.
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Thread: Fat loss
- Today, 10:03 AM #1Registered User
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Fat loss
- Today, 10:12 AM #2Registered User
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Either your maintainance is lower than 3300, or your intake is higher than 2700.
Online calculators are just estimstes based on the average person. Once you are in shape, your muscles get more efficient.
Just use calculators for a starting point. Then use the scale or waste measurements to get more exact.
Also, water and fiber weight vary. So don't worry if weight goes up a pound 1 week and drops 2 the next. It takes a month to know for sure how fast you are losing weight.
You can build a little muscle in a calorie deficit as a beginner, and muscle does weigh more per calorie. But there is no way you are gaining 4 pounds of muscle per month in a calorie deficit.Novice lifter who sticks to the basics 3x per week but likes to theorize about improvements while recovering.
- Today, 11:24 AM #3Moderator
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Your maintenance is 2700
- Today, 11:43 AM #4
what they said ^
either your maintenance is lower than you think or you're miscounting your calories
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- Today, 12:10 PM #5Registered User
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What they said...if your activity level is consistent, your intake is 2700, and your weight remains unchanged, your maintenance is what you're currently taking in. I go extreme when cutting to a deficit which most cannot tolerate, as my personal maintenance would be considered very low for my weight, but even when not extreme deficit, I have always found it easiest to increase deficit a bit beyond calcs, and then add calories back in as needed once I track progress over a bit of time. Just remember, everyone is unique, so some flex may be needed in execution of your plan
- Today, 02:08 PM #6NASM-CPT
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https://forum.bodybuilding.com/showt...post1651556423
Exactly what I told you before, your maintenance isn't 3300, its 2700.All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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