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  • Posted On: 04-09-19, 9:18 pm (EDT) #1

    Can't Lose Weight

    April 9, 2019, 9:18 pm

    Hi Scott,

    I've been working out for muscle gain 3x per week. I weigh 167 lbs and my macros were 2850 cals (250g carbs, 170g protein, 130g fat). I noticed my gut was getting too fat in the process with minimal muscle gain, so I decided before continuing I'd try cutting to get rid of the gut.

    I cut my calories from 2850 to 2100 (160g carbs, 150g protein, and 95g fat). As you can see, I only slightly lowered protein, and significantly lowered carbs and fats. I continued to work out with weights, just like before, 3x/week. 

    My result: over the past two months I've lost a total of only about 1.5 pounds! Most of that 1.5lbs was in the first month. Over the past month I've lost basically nothing. What could I be doing wrong? Did I not lower my calories enough? Did I lower them TOO much? Is my macro ratio wrong? Could it be something else? Please help!

  • Posted On: 05-20-19, 12:36 am (EDT) #2

    Can't Lose Weight

    May 20, 2019, 12:36 am
    Posted by: nyyanks937

    Hi Scott,

    I've been working out for muscle gain 3x per week. I weigh 167 lbs and my macros were 2850 cals (250g carbs, 170g protein, 130g fat). I noticed my gut was getting too fat in the process with minimal muscle gain, so I decided before continuing I'd try cutting to get rid of the gut.

    I cut my calories from 2850 to 2100 (160g carbs, 150g protein, and 95g fat). As you can see, I only slightly lowered protein, and significantly lowered carbs and fats. I continued to work out with weights, just like before, 3x/week. 

    My result: over the past two months I've lost a total of only about 1.5 pounds! Most of that 1.5lbs was in the first month. Over the past month I've lost basically nothing. What could I be doing wrong? Did I not lower my calories enough? Did I lower them TOO much? Is my macro ratio wrong? Could it be something else? Please help!

    @nyyanks937 Well, your body is always adjusting to new things. Whenever you go into a surplus or a deficit, your body eventually adjusts and you either need more or less food to keep growing or to keep losing weight. As you lose weight, your body needs even less fuel (calories) to maintain, which means if you keep your calories the same forever, you will of course get to a point where because you've lost weight, your maintenance number has changed and you're no longer in a deficit.

     

    That's probably what has happened here. If you went straight from 2850 calories one day to 2100 the next, that too might have had an impact on how quickly you hit a plateau.

     

    My suggestion would be to number one, make sure you're getting at least 1.2g - 1.5g protein per pound of bodyweight when cutting. And number two would be to add more cardio to your weekly routine if you're no longer losing weight.

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