Hmm. Interesting! Thanks for the advice man!
Heres the answers to your questions.
Been dieting for around 6 weeks.
I lift weights 3x a week.
You have been dieting 6 weeks. How much fat tissue have you lost within this 6 weeks? How did you "determine" your fat loss--stopped?
How have you been tracking and personally analyzing this?
This is a "loaded--question", in case you didn't know it. Was it by scale? If so when, where, and how? Was it by the mirror? Both? What?
This is critical in my opinion, because a lot of persons get frustrated, "because" they are just "simply" not educated enough when analyzing themselves, along with....factoring in the normal weight fluctuations that tend to occur.
For example (only, keeping diet equal), one could weigh themselves in the AM when they first get up (and they are on a fat loss diet), and the scale indicates a loss (of what ever), the next day at the same time with the same type of cloths on, weigh their selves again; this time however, they weigh about 2 pounds heavier, and this weight could be "simply" poop in the colon because they haven't had a bowel movement yet.
So you see, how the scale can really screw with someone--that is not looking at things with "educated eyeballs?"
Fluctuating carbohydrates can play with weight (water retention). I could go on with examples. But, the point is: EDUCATION, baby!
Realize that 6 weeks ISN'T that long to be dieting (to lose fat tissue) and fitness training.
With you being so new, it is absolutely possible, you put on a "small amount" of muscle growth (
did we forget about this goal as well?)---which could have offset-the fat tissue loss.
With your training and diet (for tissue loss), and with you being so new (only 6 weeks), you are in a prime "condition" to get some "conflicting" results, IMO. Or what "appears" to be conflicting feedback.
Remember, you have two potential things going on here:
The potential for muscle growth, and the potential for fat loss: These could absolutely off-set (or oppose one another).
And, new persons to weight training, this is even "heightened" even more, as compared to one doing it for a "much" longer period.
And, this could reveal itself on the scale as no gain (but you in fact did).
I experienced this during my fight with fat loss (
initially) many times in my goal path: I welcomed it. BRING IT.
I wanted to build/maintain muscle (initially) and lose fat tissue. I "expected" some trade-offs in weight because of this--especially at the beginning.
I currently, don't weigh that much, because of my height, and simply I don't carry much body fat (understanding that diet has restricted some growth because of the way I designed it).
I wasn't going to shrivel to a prune (and if you seen some of my progress pics, you see that I was "gaining muscle" and losing fat especially at the beginning).
And, as you can see, I am not near that. This is why one needs to evaluate their self physically other than the scale.
I am not saying not to use it. Just don't over use it, and depend on it for the life thread of your goal.
Up until about a week ago I was losing 2-3 lbs. a week; now I'm not losing any weight.
Realize something here, young man. Prior to your "change in diet" your body was used to a totally different dietary and activity pattern.
Then suddenly the next few weeks, you flipped just about everything your body was "used to" upside down.
IMO, it is an environment, just breathing a heavy reaction (in potential muscle increase and/or fat loss).
The body tends to react strongly. You are giving it stresses it hadn't experienced before; thus this applied new stimulus on your muscles (being so new), and your new applied stimulus in diet (deficit dieting), are both going to effect your: WEIGHT. This is a "positive" thing to embrace (keeping things equal, and again assuming this is what is taking place).
How is your training exercises structured with Arms & Shoulders, Chest & Back, and Legs, 3X per week? What are these exercises?
Lay out your weekly schedule for example: Monday (FBW), Tuesday-Wednesday (rest), Thursday (FBW), Friday-Saturday (rest), Sunday (FBW), as example. What ever it is specify it in detail.
========================================================
I'm 5'10 / 163 lbs. / 20 years old / 15-16% BF
Calories are between 1800-2200 depending on activity level.
High protein, moderate fat, low carb.
To get my calorie consumption I started at 2500 calories and cut 200-280 cals per week until I started losing weight at a good pace.
I do cardio 4-5X a week. Either a HIIT or 1 hour long moderate run.
From (Benedict), your base approximate calorie need is: 1834c.
This is the base, IMO, you
NEVER go
under. This is your approximate caloric need without any activity included (as if you laid in bed all day doing absolutely nothing).
I used my own self made Benedict calculator in excel to determine it:
Using a 1.5 multiplier (Moderately active, EXAMPLE), brings your calories (with activities considered) to: 2700c. (Assuming 3X per week FBW).
Now, I need to mention something about the cardio. You did not specify "when" you did this. Is it the same day as the FBW or on rest days? Also get more in a "progressive routine" with it, and keep one or two types of cardio (and use these types to progress with)
This can change caloric needs. Which is it?
With this multiplier being used, brings your approximated calorie "operating range" to: 1800 to 2700c
What this means is you do not go under 1800 calories on ANY DAY, whether you train or not. You will NOT do yourself any favors doing so. You give your body a sound calorie operating environment, and this is its base. Don't make me repeat it, or I may go...off!
:SaiyanSmilie_anim:
On top of your training day, you also work (what is your employment?), and go to college?
You calorie needs on these sort of days, could go be "above" 2700c, or hypothetically you could use a higher multiplier on these days than the moderate 1.5 (as in my EXAMPLE), of course.
I wouldn't "exactly" say that if you train, go to school (full time), and work (in one day), is categorized as: Moderate. You could move this type of day to: Very active (or use this multiplier instead), and then drop slightly (to moderate) on days you don't train and do not do cardio.
I believe with you dropping back 200 to 280 calories (as long as you were not picking at food here and there an erasing this calorie deficit), was a very reasonable thing for you to do. This is actually a "lower" deficit than most people use. Most people traditionally use -500 as a starting point from the activity side of the approximation.
For example, if you used a 1.5 multiplier (say not training [calories are not being burned here because you are off-which can amount to about 400c--dependent on length and other factors], but have school, and work), you would take the -500c from the activity side calorie approximation of 2700, and get: 2200c. Or the top end of what you specified in your post. Again, a very reasonable calorie approach.
I have a question. Have you been "tracking" your calories by writing them down? Do you have these? What "specifically" are your macro nutrient levels?
If you just noticed no change (say in the 6th week, keeping in mind what I advised you), I wouldn't be too concerned at the present time. Bring your deficits UP from 1800, and create a reasonable deficit from the "activity multiplier you decide to use.
One thing is for certain (if what you say is accurate). Cutting from 2500 and eating around 2200, has netted some results thus far (DO NOT FORGET THIS).
With this post in mind.......what do you.......think your action should be?
Best regards,
Chillen
