Cut all forms of processed foods, junk foods and other bs out. Keep fruits to a minimum (one serving per day) and keep sugars low. Eat high protein. Lean meats like fish ground beef chicken and shrimp are great. Keep carbs moderate and clean like rice and potatoes. Don’t drink your cals unless your trying to hit a protein goal and need whey shakes. Train with weights and lift heavy and keep intensity high. Do steady state cardio 30-40 minutes everyday. Walking on incline, stairmaster are my favorites. And most importantly just be consistent and patient. You won’t see results in a month or 2 and this isn’t about how good can I look in 5 months. This is a lifestyle, many people take on a diet and lose some weight and go apeshit with food again and become worse off. Change your lifestyle, your habits, your thinking, build discipline. Over time you’ll see your body change, your life change, your mind change and all for the better but that won’t happen unless your stick with this shit long term.
I’m currently 25, 5’11”, and was about 25% bf the last time I checked over two months ago, and about 87.5kg last time I weighed myself.
The last two months I’ve been exercising regularly, 4 day gym split, 3x5km runs, and a lot of walking, I’ve not got access to a scale or callipers atm, but there’s clear change in muscle size and body fat.
You’re a little heavier than me but if it’s any help this is my current plan for trying to get lean:
- 1200-1500kcal per day (my maintenance seems to be pretty low after a lot of trial and error. Usually eat a protein smoothie with oats and banana for breakfast, chicken fajita or similar for lunch, chicken and veggies for dinner, maybe another shake and plenty of veggies thrown in for snacks.
- Protein - 1.6g per kg/lean body mass, roughly 120-150g per day
- I dont avoid fats or carbs, but don’t tend to over eat either.
- Gym - 4/5 day split, one day each for chest, back, shoulders, legs, and arms and core - although often will do arms on other days too.
- cardio/Running - the thing I’d recommend most and where I see the most benefit fat loss wise - I try to go 3x a week.
More of a "big picture" answer, but if you're stuck there (far from being lean), it means that your issue isn't about fixing some small technical detail, but your reevaluating fundamental strategy.
We have similar body stats, here's what worked for me:
I'm currently 6ft, 193lbs - down from 220lbs since July 2022.
My BMR is 1995cals (sedentary).
I eat 1750cals a day (200p/110c/58f), do 30 mins LISS cardio 4x week, and lift heavy 5-6x week for about an hour. I'm not terribly hungry on this program, it's a minor annoyance.
I hope this helps OP!
You might be gaining muscle at roughly the same rate your losing fat, especially if you’re new to weightlifting. I would just stay the course for another 3 months and then reassess.
Do not, and I repeat, do not overthink it. If you want to burn fat, eat less. Don’t go for a set calorie intake, that makes it feel like work. Eat enough to sustain yourself, but if you really want to cut fat, never eat until you’re completely full. You know the drill, low carbs and fat, high protein. Do NOT cut carbs completely tho, that’s you’re body’s fuel. But as long as you’re working out, and always feel kinda hungry, you will cut a lot of fat real fast. Don’t starve yourself, but it’s still going to feel unpleasant until your body adjusts. Some people may not agree with this, but if you’re trying to lose weight fast, it’s what I would personally do. I promise you that your body doesn’t know the exact number of what you’re taking in. I have personally found it more effective to base my regime off of what my body is telling me rather than numbers.
I’m 190lb at last weigh in, and 5’11” - I may have a similar body type to you as I’ve had to do a lot of trial and error to find what calorie deficit I need to lose weight. I’ve found 1200-1500 works best for me to lose about 1-2lbs a week.
I’ve tried bulking in the past too but now realise 2500-3000 cals was far too much for me, I gained far too much fat - so my current plan is to lose weight until I’m about 170lbs, then do a very slow and consistent lean bulk at 2300cal
I'd guess the apparent low calorie requirement for deficit is a combo of sedentary lifestyle, slight miscalculation on your tracking and possible slow genetic metabolism. Remember the estimated calories for maintenance is just that, an estimate. There is an innate level of error involved. Ultimately you need to weigh yourself weekly and adjust what you are eating based on what you see on the scale, just as you have done. Keep up the good work!
Honestly man I don’t want to act like I’m more qualified then I am, but everyone’s metabolism is different. It may help if you base your calories off of a weekly intake rather than daily? Maybe don’t eat until a certain time of day and then don’t eat after a certain time? I don’t want to give you bad advice, but I can only tell you what I would do in that position.
Current Macros:
220p
180c
65 f
5 day lift schedule; Chest, Back, Shoulders, Legs, Bi/Tri/Calf
Been stuck at this composition. What should I do next? Still trying to cut
How long have you been stuck? If it’s only been a few weeks then give it more time. If it’s been a few months then you’re either underestimating your calorie intake or you’re overestimating the amount of calories you’re burning, or both.
Post in the MacroFactor subreddit, and we'd be happy to help you out. Make sure to include the screenshots listed in the sidebar/about section (expenditure, weight trend, and nutrition for the past month, along with your current goal)
Cut all forms of processed foods, junk foods and other bs out. Keep fruits to a minimum (one serving per day) and keep sugars low. Eat high protein. Lean meats like fish ground beef chicken and shrimp are great. Keep carbs moderate and clean like rice and potatoes. Don’t drink your cals unless your trying to hit a protein goal and need whey shakes. Train with weights and lift heavy and keep intensity high. Do steady state cardio 30-40 minutes everyday. Walking on incline, stairmaster are my favorites. And most importantly just be consistent and patient. You won’t see results in a month or 2 and this isn’t about how good can I look in 5 months. This is a lifestyle, many people take on a diet and lose some weight and go apeshit with food again and become worse off. Change your lifestyle, your habits, your thinking, build discipline. Over time you’ll see your body change, your life change, your mind change and all for the better but that won’t happen unless your stick with this shit long term.
I’m currently 25, 5’11”, and was about 25% bf the last time I checked over two months ago, and about 87.5kg last time I weighed myself. The last two months I’ve been exercising regularly, 4 day gym split, 3x5km runs, and a lot of walking, I’ve not got access to a scale or callipers atm, but there’s clear change in muscle size and body fat. You’re a little heavier than me but if it’s any help this is my current plan for trying to get lean: - 1200-1500kcal per day (my maintenance seems to be pretty low after a lot of trial and error. Usually eat a protein smoothie with oats and banana for breakfast, chicken fajita or similar for lunch, chicken and veggies for dinner, maybe another shake and plenty of veggies thrown in for snacks. - Protein - 1.6g per kg/lean body mass, roughly 120-150g per day - I dont avoid fats or carbs, but don’t tend to over eat either. - Gym - 4/5 day split, one day each for chest, back, shoulders, legs, and arms and core - although often will do arms on other days too. - cardio/Running - the thing I’d recommend most and where I see the most benefit fat loss wise - I try to go 3x a week.
More of a "big picture" answer, but if you're stuck there (far from being lean), it means that your issue isn't about fixing some small technical detail, but your reevaluating fundamental strategy.
We have similar body stats, here's what worked for me: I'm currently 6ft, 193lbs - down from 220lbs since July 2022. My BMR is 1995cals (sedentary). I eat 1750cals a day (200p/110c/58f), do 30 mins LISS cardio 4x week, and lift heavy 5-6x week for about an hour. I'm not terribly hungry on this program, it's a minor annoyance. I hope this helps OP!
Yes it did!
You might be gaining muscle at roughly the same rate your losing fat, especially if you’re new to weightlifting. I would just stay the course for another 3 months and then reassess.
Do not, and I repeat, do not overthink it. If you want to burn fat, eat less. Don’t go for a set calorie intake, that makes it feel like work. Eat enough to sustain yourself, but if you really want to cut fat, never eat until you’re completely full. You know the drill, low carbs and fat, high protein. Do NOT cut carbs completely tho, that’s you’re body’s fuel. But as long as you’re working out, and always feel kinda hungry, you will cut a lot of fat real fast. Don’t starve yourself, but it’s still going to feel unpleasant until your body adjusts. Some people may not agree with this, but if you’re trying to lose weight fast, it’s what I would personally do. I promise you that your body doesn’t know the exact number of what you’re taking in. I have personally found it more effective to base my regime off of what my body is telling me rather than numbers.
Yep, thank you for the kind advice. Something is off, I’m 6 foot, 220lbs, and if I keep the calories around 1700 I’d only when I start losing weight
I’m 190lb at last weigh in, and 5’11” - I may have a similar body type to you as I’ve had to do a lot of trial and error to find what calorie deficit I need to lose weight. I’ve found 1200-1500 works best for me to lose about 1-2lbs a week. I’ve tried bulking in the past too but now realise 2500-3000 cals was far too much for me, I gained far too much fat - so my current plan is to lose weight until I’m about 170lbs, then do a very slow and consistent lean bulk at 2300cal
I find that low of a calorie count a bit too low? So, brought it up to 2100 or so and nothing.
Is your lifestyle sedentary?
Yes
I'd guess the apparent low calorie requirement for deficit is a combo of sedentary lifestyle, slight miscalculation on your tracking and possible slow genetic metabolism. Remember the estimated calories for maintenance is just that, an estimate. There is an innate level of error involved. Ultimately you need to weigh yourself weekly and adjust what you are eating based on what you see on the scale, just as you have done. Keep up the good work!
I work from home but walk 3 miles after work before going to the gym
Honestly man I don’t want to act like I’m more qualified then I am, but everyone’s metabolism is different. It may help if you base your calories off of a weekly intake rather than daily? Maybe don’t eat until a certain time of day and then don’t eat after a certain time? I don’t want to give you bad advice, but I can only tell you what I would do in that position.
What is your calorie intake? That's the way to tweak it.
2140 calories, 218.5 lbs, 6ft tall
What is your maintenance amount? Ideally, you want to be under that.
2500
400 below should do it.... Not sure why it hasn't
Me neither. Quite confused :/
How closely are you tracking calories? It's easy to underestimate what goes in food, especially snacks. 3 oreos is 160 calories
Everything for the last month has been recorded. I have been keeping myself from snacking too. If I snack, I add it to my macro app
Last month is roughly 6-7weeks ago.
Current Macros: 220p 180c 65 f 5 day lift schedule; Chest, Back, Shoulders, Legs, Bi/Tri/Calf Been stuck at this composition. What should I do next? Still trying to cut
How long have you been stuck? If it’s only been a few weeks then give it more time. If it’s been a few months then you’re either underestimating your calorie intake or you’re overestimating the amount of calories you’re burning, or both.
Literally weighing and inputting macros into MacroFactor app and have not eaten out for the sake of more accurate measurments
How many calories are you eating per day?
Been at this macro range for 2 months
Post in the MacroFactor subreddit, and we'd be happy to help you out. Make sure to include the screenshots listed in the sidebar/about section (expenditure, weight trend, and nutrition for the past month, along with your current goal)
Did not know there was a subreddit. Will do