| Stuck at the same weight for over 2 months. |
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Fidelcashflow
New Member
| Joined: | 1 November 2009 |
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| Posts: | 2 |
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Posted: 2 November 2009 12:51 am |
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I am a 19 year old male, I weigh 180LB, and I am 5'9". I started exercising around May, my starting weight was 198LB. On August ~21st I weighed myself and I was at 179. Ever since than I have been around 180-184ish.
I go to the gym 6 days a week for 2hrs. I usually burn around 600-700 calories there. That consists of 1hr and 30mins of cardio and then 30mins of light weight lifting. And I have changed(intensified) my work out routine as well to try to break out of this plateau.
My diet consists of Indian vegetarian food. I don't eat breakfast. I usually wake up around 10 and go the gym around 11 and come back around 1ish. Then I eat lunch around 2, and it is an average size lunch. Then I do not eat anything until dinner around 8. I also make sure to drink at least 3liters of water everyday. I'd say my daily intake are around 1300-1500. I also do not eat or drink any fast food or anything with too much sugar in it.
So, I don't know what I am doing wrong. Am I not eating enough? And I am sure I am not building muscle nor losing fat. I don't look different at all ever since Aug. 21st.
So any advise will be really appreciated.
Thank you.
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Nir
Senior Administrator
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Posted: 2 November 2009 09:47 am |
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Hi. Your unadjusted RMR is 1822 - this should be your minimum intake (i.e. for you it is not a good idea to eat any less than 1800 calories, and you say you are eating 1300-1500 so you need to increase calories). As described you are at least 'lightly active' i.e. burning at least 2505 calories a day (including your exercise). You initially lost some weight so you were in a calorie deficit but now you're not losing, presumably because your metabolism has adapted due to you creating too large a deficit with a mixture of eating too little and expending too much energy - see What It Takes to Lose It All
I guess it is worth mentioning that it is possible (though less likely) that your calorie intake is currently the same as your calorie needs due to severe mistakes in calorie counting. Given what I know about Indian cooking this would either be not adequately accounting for oil in cooking, or not accounting for portion sizes for grain and legume based foods such as rice, chapati, dahl etc. However if your food hasn't changed compared with the time you lost some weight then my guess is the first explanation
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Fidelcashflow
New Member
| Joined: | 1 November 2009 |
| Location: | |
| Posts: | 2 |
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Posted: 2 November 2009 06:57 pm |
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Thank you for the response.
Yea, my food has not changed at all ever since I started.
By the way, I was wondering since I am stuck in this "plateau". Would I be able to eventually break out of it and lose more weight/fat if I continue to do the same routine that I have been doing? Or is the only way for me to lose more weight/fat is to change up my routine?
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Nir
Senior Administrator
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Posted: 2 November 2009 07:40 pm |
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What you need to do is make sure you're getting 1800 calories.
You might also wish to track your macronutrients, make sure you're getting enough protein (about 80g) and no more than 20% of your calories from fat (i.e. 40g)
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