I started training and was on 1850 calories, I then did the same program but increased volume along with increasing my calories by about 200 so took 2050 daily. Six months later I have added on muscle and .7 pounds.

My body fat percentage is around 20-23, so I then decided to drop my calories by 200 and lowered the volume but increased the weight I lift in order to get a little more lean.

One month later I've not dropped any weight. I don’t see any changes in the mirror either. I’ve count my calories and macros but I don’t know what could be going on?

I think you should try and do some cardio. It helps alot when trying to cut and you can still keep your calories where they are.

I dont really like running etc so would light training (high reps) with resistant bands also be considered as cardio on days off?

Heres a link to my previous post should you need to see what ive been doing http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=32&threadID=3490

Its strange i go back onto my previous calories and yet not lose any weight??

Yes that would still burn calories, I would not call it cardio tho. I understand that not everyone likes running, I was there once aswell. However cardio is such a powerfull tool that learning to love it will be very beneficial.

It may be because you have lost weight and so your maintenance calories are lower, meaning these calories will not have the same effect.

So I've added some cardio and still I'm not losing weight. After further reading some sites suggest it could be due to a metabolism crash as my recovery may not be quick enough and i could be overdoing this. Any further suggestions?

It could be that or that your "cardio" is not intense enough. Your body will only turn to burning fat to fill a needed calorie deficit that can't be filled with available glucose. If your workouts and cardio are not emptying your glucose stores (in the muscles and liver), your body has no need to use fat for fuel. If you feel your workouts and cardio and intense enough and burning thru your daily glucose stores, then it could be you are overdoing it.

John

I think William and John make good points.. cardio will help, and it has to be long enough or intense enough if you want to burn a certain number of calories. Also, did you actually calculate what your calories and macros should be on the @mealplan page? Because you might be way off if you didn't?

Did you see this video I posted recently?