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  • Posted On: 07-02-19, 4:37 pm (EDT) #1

    Stuck In A Plateau

    July 2, 2019, 4:37 pm

    Over the past year I have lost 55 pounds.  From where I was, losing about 4 lbs a month, more recently I have slowed way down and it has been very sporatic, to which I have actually gained a pound or 2. (While taking an average daily weight)

    I am 6' 3"  275 lbs.  My scale at home says I am around 21% BF, I think that is low honestly.  I have been lifting hard and heavy for 6+ months so I know I have built a lot of good muscle but still.  The struggle I am having is with the scale.  I feel like I should be losing weight right now but I am not sure where to put my calories and macros.  I am currently at a 40/40/20 split eating 3000 calories.  Depending on the TDEE calculator... they range from 3200 to 5000 kcal.  My FitBit says that I am burning on average 4200 calories a day.  I spend half of my work time at a desk and the other half standing or moving some.  I workout 5-6 days a week lifting heavy with minimal cardio. (10 minute cardio warm-up and 50-60 minutes workout).  I eat pretty clean but I feel like either I am not eating enough or eating too much...but I cannot figure it out.  I was eating around 2500 calories, then 2700, then 3000 and each time I went up I lost weight, but I just don't know if I need to continue that trend or start going back down.

     

    Any help or advice would be greatly appreciated. 

  • Posted On: 07-08-19, 7:32 pm (EDT) #2

    Stuck In A Plateau

    July 8, 2019, 7:32 pm
    Posted by: PSMVIDEOGUY

    Over the past year I have lost 55 pounds.  From where I was, losing about 4 lbs a month, more recently I have slowed way down and it has been very sporatic, to which I have actually gained a pound or 2. (While taking an average daily weight)

    I am 6' 3"  275 lbs.  My scale at home says I am around 21% BF, I think that is low honestly.  I have been lifting hard and heavy for 6+ months so I know I have built a lot of good muscle but still.  The struggle I am having is with the scale.  I feel like I should be losing weight right now but I am not sure where to put my calories and macros.  I am currently at a 40/40/20 split eating 3000 calories.  Depending on the TDEE calculator... they range from 3200 to 5000 kcal.  My FitBit says that I am burning on average 4200 calories a day.  I spend half of my work time at a desk and the other half standing or moving some.  I workout 5-6 days a week lifting heavy with minimal cardio. (10 minute cardio warm-up and 50-60 minutes workout).  I eat pretty clean but I feel like either I am not eating enough or eating too much...but I cannot figure it out.  I was eating around 2500 calories, then 2700, then 3000 and each time I went up I lost weight, but I just don't know if I need to continue that trend or start going back down.

     

    Any help or advice would be greatly appreciated. 

    @psmvideoguy It's normal for your weight loss to be plateauing. If anything that's a sign that you need to reduce the calories a bit more, or change up your macro ratios. Is your 40 / 40 / 20 split 40% protein, 40% carbs and 20% fat? Or is it something else?

     

    Also, how long have you been following this ratio and how long have you been getting 3000 calories in daily? If your weight has plateaued at 3000 calories and isn't going down anymore, I would reduce it to about 2800 calories. And like I say, maybe play around with the ratios. If you're getting 40% carbs, try making that 30% and fat 30% as well.

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