Scale not going down?

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Zhglz

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Hi folks.

1st post here!, I am currently in a cut since Jan I have lost about 65 ish pounds, Lately weight has been stalling like mad, I eat around 1700cals, Until last week I never really tracked macros i always tried to get in about 150g of protien Since I go to the gym 4 times during the week, Also im 19 and 225lbs 6'4ish. Im still motivated but not seeing that scale go down like it used to when it was early times is annoying, when I put in alot of work into exercising and that. My Macros now are, 160g protien(640cal), 50g fat (450cal),160g carbs (640cal) so in total around 1750cals, maybe I should bump up my protien a bit more. Ive gained alot of confidence in myself. But being my age and still have a belly and "man boobs" is knocking me down a bit. I know diet is more important then exericse but I normally do 4 gym sessions of 2xlower 2xupper a week, that and 3x5km run/walk that takes about 40min. I know now that macros are very important on how your hormone system works like too much protien can create fat and such. is 1750 cals okay or should i bump it up on days I go to the gym like 1900cal? Any recommendations etc I would be very happy.
cheers.
 
There is not enough info here, however I suspect your protein intake is too high, but without knowing your bodyfat % and more about your gym session intensity levels.

as you loose weight your calorie needs are reduced and most people do not work hard enough in the gym to make eating back exercise calories needed.

While your calories are under BMR you may still be eating to much. you may have a slow metabolism, an bodyfat is not very metabolically active, often it st better to make these calculations on lean body mass for fat loss but without knowing your bodyfat% it is imposible to calculate.
 
A 2005 meta-analysis study on BMR* showed that when controlling all factors of metabolic rate, there is still a 26% unknown variance between people. Essentially, an average person eating an average diet will likely have expected BMR values, but there are factors that are still not understood that determines BMR precisely.

Therefore, all BMR calculations, even using the most precise methods through specialists, will not be perfectly accurate in their measurements. Not all human bodily functions are well understood just yet, so calculating total daily energy expenditure (TDEE) derived from BMR estimates are just that, estimates. When working towards any sort of health or fitness goals, BMR can aid in laying down the foundations, but from there on it has little else to offer. A calculated BMR and thus TDEE may result in unsatisfactory results because of their rough estimates, but maintaining a daily journal of exercise, food consumption, etc., can help track the factors that lead to any given results and help determine what works, as well as what needs to be improved upon. Tracking progress in said journal and making adjustments over time as needed is generally the best indication of progress towards reaching personal goals.
 
Trusylver said:
There is not enough info here, however I suspect your protein intake is too high, but without knowing your bodyfat % and more about your gym session intensity levels.

as you loose weight your calorie needs are reduced and most people do not work hard enough in the gym to make eating back exercise calories needed.

While your calories are under BMR you may still be eating to much. you may have a slow metabolism, an bodyfat is not very metabolically active, often it st better to make these calculations on lean body mass for fat loss but without knowing your bodyfat% it is imposible to calculate.
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Cheers for the post

I’m not sure about my bmr % but I know it’s around the 29-34 range, at the gym I do go 100 % I can go into detail about my routine and such, I might lower my protien intake a wee bit then, to 140 or so, just wondering are white potatoes okay to get carbs in or should I try sweet potatoes? I’ve tried em before and wasn’t a fan, unless I could try and make them better tasting wise. Also how would you describe a fast metabolism? I’ve always had a slow ish metabolism, even before trying to lose weight.

Cheers
 
A qualified trainer should be able to measure your bodyfat % at the gym however if this is not an option then bodyfat scales while not very accurate will give you an estimate. Another way is to estimate using the Navy method https://www.calculator.net/body-fat-calculator.html which uses tape measurements and you can do yourself.

Nobody lifts 100% at every gym session, doing so leads to over training and injuries. The only time a high level competitive lifter will do a lift at 100% is on stage in competition.

your actual routine would be helpful here, actual weight lifted is not important but reps, sets, rest time and % of 1RM your lifting.

your carbs should ideally come from fibrous vegetables like broccoli, and cauliflower etc. sweet potoato is more nutritious then very starchy vegetables like potato. Low GI foods are better than High GI foods, except for a small high GI snack immediately after lifting. (This is based you not being a Low Carb athlete)

For a non low carb athlete your total carbs should be 5 grams of carbs per kg of lean body mass. (this may still be a little high as the number is based on the needs of athletes who are often training twice per day and not the general populace)
your protein intake should be 1.2 grams per kg of lean body mass (I am using values based on a "heavy" training load)
Fats should come from your healthier fats, avocado is a good choice, as are nuts etc.

so converting your weight to kg, (I am in a metric country so kgs are easier to work with) I get about 102 kg
If I assume 25% bodyfat then your lean body mass is about 60-65 kg

65 X 1.2 = 78 grams of protein (312 calories)
65 X 5 = 325 grams carbs (1300 calories)
Fat intake then controls your final calorie target
 
i've lost 50lbs recently but mostly in my upper body. i am very boney there. my legs and butt are still "fat" and saggy. how do i get them toned so i don't have a but crease that can hold a pencil! i am a great size and shape but I HATE MY BUTT it's so jiggly. I feel like no matter how much weight i lose my butt stays the same and i'm starting to get too thin on top. i have no boobs and my shoulders/arms/chest/back/ribs are showing a lot of bone.
5'8" 132lbs... 30 min cardio 4-5x a week .. elliptical or stationary bike. leg/butt/thigh machines at the gym. some leg/butt workouts at home
 
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