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Trait0r
post Sep 19 2017, 11:31 AM

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Hi guys,

Some advise needed.

- Been cutting for 6 weeks on caloric deficit but only lost 2kg and that was just in the first 2 weeks, the subsequent 4 weeks, weight practically stagnant
- Weird thing is I feel slimmer, pants that I wasn't able to fit in, now I am able to.
- I workout 3 days lifting and 3 days bodyweight cardio.

What am I doing wrong here? I thought I am supposed to lose weight on caloric deficit. Maybe its water weight only I am losing sweat.gif
Trait0r
post Sep 19 2017, 12:06 PM

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QUOTE(buncho89 @ Sep 19 2017, 11:44 AM)
how big of a deficit are you on?
slim waistline = losing fat = good lor...
losing weight doesn't necessarily equate to losing fat. Since you're lifting you might be gaining muscle as well hence the stagnant weight?

don't worry too much about your weight if you're lifting. Just take progress pics once every 2 weeks (same pose same lighting) and compare...
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At first 300 cals deficit, but I have increased it to 600 cals deficit this week after 4 weeks of stagnation. I guess I have to stop focusing on weight then
Trait0r
post Sep 19 2017, 01:53 PM

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QUOTE(buncho89 @ Sep 19 2017, 01:04 PM)
Assuming 300 cal/day deficit from your TDEE, 300x7 = 2100 cal/week.
1 lb of fat = 3500 cal. So (hypothetical calculation) you should be losing 2100/3500 = 0.6lb or 0.27kg a week.
6 weeks * 0.27kg / week = 1.62kg...

This is all hypothetical calculation but also your body weight will fluctuate daily depending on water intake, carbs, poop...lol

I used to be in same boat as you where weight drop was stagnant for weeks. What you can consider doing is carb cycling. Eat way more carbs on heavy lifting days (to prevent your metabolism from slowing something something glycogen fuel #broscience) and then go low on carbs when you're not lifting.
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Yes, I was cycling it all this while, just that I was trying to keep it low to speed up the fat loss. Maybe I overdid it I think.
Trait0r
post Sep 21 2017, 08:37 AM

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QUOTE(lingleeyen @ Sep 19 2017, 06:59 PM)
1st check if you are really eating that deficit. Did you calculate wrongly. Sauces etc are those small stuff that adds up. How much calorie are you eating now at what weight and lean muscle mass %?
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I made sure I accurately calculated it. Yes, the sauces too. I've just dropped the cal to 1500 from 1800 previously and I weigh 77.3kg with 24.1% bf as of this morning which is lower than the past few weeks.
I guess its the calories, as soon as I dropped the calories to 1500 this week, I noticed weight dropping. @ 1800 calories, it was stagnant for four weeks.

Could sleep be another factor too? As I am fucking stressed out at work.
Trait0r
post Sep 21 2017, 10:31 AM

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QUOTE(lingleeyen @ Sep 21 2017, 09:58 AM)
Though I do not recommend going to 1500kcal a day, but if you have no choice no other way, do it till the loss go stagnant again. Eat at maintenance for a week or 2 after that then go on a cut again. You will be surprised by what you can get by eating more.
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Wait let me recap that, as long as I am seeing results now, just keep at it until I stagnate, and then take a break and go back to maintenance for 1-2 weeks, then reduce the cals again?

If that works, then that will be great coz I cant stand cal deficit
Trait0r
post Sep 21 2017, 10:39 AM

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QUOTE(lingleeyen @ Sep 21 2017, 10:37 AM)
Yes. Going too low is not a smart way. I was at 1400kcal for a year. Stagnant for at least 6 months? And yet I was too afraid to eat more because by logic eating more makes you go fat again right? I gave up at one point. I said fuck it, lets eat more to lift more, at least I can brag about the weight I move. So I go do that gradual increase to be on the path of eating at maintenance. So I increased from 1400kcal to 1600kcal. The first week, the scale moved. I am starting to loose fats again, fast. After a month, I increased to 1800. It goes on to loose even more. So yeah. I ate at 1400kcal not loosing. I eat at 1800 I loose more in 3 months than that total 1 year at 1400.
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Thanks for sharing. Respect.
Trait0r
post Sep 21 2017, 06:20 PM

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QUOTE(bafukie @ Sep 21 2017, 04:02 PM)
I think u need to step back and recalibrate yr tdee. It should not be that low for a starter. Fat loss shud start at the highest possible calories n go from there. 1800 within a few weeks is just setting up for failure.
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No it wasn't this low, it suggested to drop 500 cal from 2300, and when in 1800, weight wasnt moving, body same old fatty, so decided to drop it down a little to 1500. So far OK


 

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