4leafclover

I think both your posts are valid points. I suspect your message Waldo came across more of extreme dieting 1500 calorie deficit which would work but isn't maintainable and rebound effects of weight gain when reupping the calories might make it non beneficial. I've always found that the hard part when doing calorie defecits in 1500 mark (but I've had it work before). As I said my calorie control is pretty strict in terms of what's going in I record literally after every meal. I've obsessed over the nutrient details on food at the moment prior to purchase. So I know that most days I'm between 1900-2000 (it was 1710 2 weeks ago). Very occasionally under that and very very occasionally marginally over my targets. I'm only exercising 3 to 4 times a week for around 2 hours each. The scale weights I've used my own digital and the gyms. I've also used both of these for fat percentage which was a bit of a difference between two and made an attempt at the manual callipers. I know it's all roughly about the numbers I base my results on. At the gym yesterday performance was not to bad but again I had something to eat rather than go to the gym pretty much fasted. The main principle of basic weight loss is you need to be in a calorie deficit to lose weight, as to how much becomes detrimental I'm not sure and that was something I was asking about earlier. I know I should be eating 2700 calorie daily based on most calculators. I'm down 700 already and a further 500 most workout days, meaning at least 3 days a week I'm in a 1200 calorie deficit. Around 6400 calorie deficit each week. Should I be doing more? Is the odd days i felt actually done and cut workouts short likely diet related or just poor performance days ? I get there is an element of mental strength and most of the times I push through but I was wondering if you guys felt that push was more detrimental than beneficial? The end goal is a lower body fat percentage, healthier weight and bit better strength and endurance wouldn't go a miss. Again I appreciate you taking time to respond.

My aim realistically is to maintain muscle mass I don't mind gaining some and shed fat down to 14-15 percent a more natural look. I'm storing more fat on my abdomen, chest and neck than really any where else. I know you can't really isolate and target regions specific. The responses are giving me a wee bit of insight to this plateau I'm heading towards. I understand that according to 'defining' I'm at a 5-10% deficit of my maintance (I actually though it was higher like 2700 rather than 2150. ) The idea of dropping calories again is something I would reconsider and I like the idea of the start of the month 2 weeks at 2000 then drop down to 1750 for another 2 weeks. With my protein around the 150-180g mark. The only thing is am I going to "hit that wall" cutting calories and will it be none beneficial. Whar approach would you take ? Also on saying that I took a different approach of having something a little bit heavier than a high protein yoghurt, I had 3 eggs 1 egg white scrambled egg, almost tripping my pre workout calorie intake seemed to give me more of a push. I was able to work out previously on low intake pre workout, the reason being, previously over the last few years I was vomiting half way through full body workouts. I come from a medical background I thought that maybe I was working on a heavy stomach and triggering a vagus nerve response. I've avoided fully body workouts for that reason and worked out in the morning on a light diet. Seemed to have worked well so far. But might need to tweak that also.

Thanks Defining for the response. Your response is gratefully appreciated. I think I'm going got take the measurement on my lift weights increasing and hopefully of chest and waist size changing. I think I felt I've been hitting a wall despite doing all the recommended things. I've been more concerned if what I was doing is normal and the outcomes have been seen by others. I'll take all your advice on board for moving forward.

Your probably right about emotional investment. I know if I get to the targeted weight doing what I'm doing then it will likely be body fat loss. Which will give me more definition. I was concerned that with no real movement (1.5lbs,) from the scales for the last 7 weeks despite a calorie deficit and exercising, then I might be doing something wrong. I'm going to start taking chest, waist, arms and hip measurement. With body fat measurement then each month see if that helps.

Looking for a wee bit of advice and guidance. I'm 28 year old male. 5ft 8. 82.58 kg. Around 19% body fat. I've dropped down from 91kg 4 months ago. But the weight drop was in the first month and a half. I've been aiming for 75kg for the next 2 months but would settle at 77kg. Training 3/4 times a week. 5 minutes cardio warm up. Day 1 - Chest and biceps, day 2 - back and tri and day 3 - leg, shoulders and abs. At the end of each workout I do either 15 minute HIIT cardio or LISS cardio for 30 mins. In-between that I work and I'm on my feet doing around 8000 steps minimum per day. I'm using progressive overload approach and finishing of my exercises with form dropping and doing 6-8 reps. I started eating roughly 1710 calories a day occasionally breaking to 1850. With a protein intake of at least 140 grams per day. For the first 3 months. Having not really lost any weight (gaining strength and dropping some body fat). Spoke to a guy in the gym advised to up it to 2000 at least a day and again increased my protein intake to around 160grams per day. With more water intake. I've been doing this for the last two weeks stepped on the scale again No change!! I've heard all the Trust the process and just keep going. But I'm feeling my motivation has taking a bit of a hit. Was at the gym today and felt low in energy that I didn't finish half my leg day exercises and end up leaving early. Feeling a bit fatigued and low in motivation. Anyone have similar experiences or advice on how to progress? Is that delay in weight loss for body recomp normal? Any guidance would be really appreciated.