Not losing weight - Have i been in a to big calorie deficit.

[viking18]

So i have always been skinny as hell, then i started working out and bodybuilding, gained 25 kg. Got injuried stopped training for 2-3 years, and ate 1-2 meals a day and snacks, you know average joe 20 years old guy. I have been jumping around from 84-88 kg in those years. Recently i decided to clean up my act, and started training 5 days a week, eating clean and healthy, and counting calories to lose the love handles, and get down to a place where i got build a base from.

BUT i have been counting calories for the last 6 months, and nothing happens, i tried everything, and i count everything! first i ate 1500 calories, then 1800 and then 2000 and 2100. Nothing happend lost a kg, gained one, repeat. But i started to wonder, have i been in a to big of calories deficit, so my body have just adopted to the calories over the years, and then slowed my metabolism down. So in reality i need to hit 25-2700 calories instead?

Im 88 kg and 183 and workout 3-5 times a week.

Sorry for bad english, but could that be my problem, i havent lost weight because i have been eating to few calories?

 

[MR_Midas]

I think there may be many factors in your weight loss. Incorrectly built diet, where there is a deficit. A lot of physical activity, including training. Possibly a lot of stress and little sleep. Therefore, it is necessary to analyze all this in its entirety, all factors

 

[Ryu82]

Definitely need some more info to look at such as diet and training model.

Your cals are really pretty low, moreso for prolonged exposure.

You could also get some bloodwork done to look at your hormone and metabolic panels.

 

[eery]

Yes, your metabolism tends to adapt to a certain calorie deficit over time, its also the fact that you are moving around less weight and your body becomes more efficient at all the small things that burn calories throughout the day.

Adaptive metabolism is a thing to a certain degree.

 

[MR_Midas]

Definitely need some more info to look at such as diet and training model.

Your cals are really pretty low, moreso for prolonged exposure.

You could also get some bloodwork done to look at your hormone and metabolic panels.

Yes, yes, here are the analyzes, this is exactly where to start, I agree, so as not to poke a finger at the sky and not guess on coffee grounds

 

[MR_Midas]

Yes, your metabolism tends to adapt to a certain calorie deficit over time, its also the fact that you are moving around less weight and your body becomes more efficient at all the small things that burn calories throughout the day.

Adaptive metabolism is a thing to a certain degree.

Yes, I also heard a lot about adaptive metabolism. But I did not understand the clear criteria for when it occurs and how to manage and control it. Any thoughts on this?

 

[eery]

Yes, I also heard a lot about adaptive metabolism. But I did not understand the clear criteria for when it occurs and how to manage and control it. Any thoughts on this?

It occurs gradually over time, can be anywhere from more or less 2-6 weeks depending on the person and how big of a deficit they are in. You cant really control it, but you can manage it. Some theories are that refeeds help circumvent this for example.

 

[malfeasance]

You are 20 years old, 6 feet tall, 194 pounds, with love handles, and haven't been lifting or eating right since you were 17? Is that correct?

Now you started working out for the last 6 months but were eating only 1500 calories?

Am I following along so far?

So then you started upping the calories until you reached 2100, but you have seen no difference?

All accurate?

What are your macros?

What foods are you eating? Since you are tracking, give us yesterday's menu.

Are your weights increasing? Tell us what those 5 days look like in the gym.

 

[MR_Midas]

It occurs gradually over time, can be anywhere from more or less 2-6 weeks depending on the person and how big of a deficit they are in. You cant really control it, but you can manage it. Some theories are that refeeds help circumvent this for example.

And there are direct characteristic signs, except for the fact that the weight does not fall. And only refeeds or cheat meals work. For example, in general, cheat meals do not suit me, instead of unloading, I get a feeling of heaviness and a terrible feeling of laziness. But I understood about 2-6 weeks and refeeds, thanks

 

[MR_Midas]

You are 20 years old, 6 feet tall, 194 pounds, with love handles, and haven't been lifting or eating right since you were 17? Is that correct?

Now you started working out for the last 6 months but were eating only 1500 calories?

Am I following along so far?

So then you started upping the calories until you reached 2100, but you have seen no difference?

All accurate?

What are your macros?

What foods are you eating? Since you are tracking, give us yesterday's menu.

Are your weights increasing? Tell us what those 5 days look like in the gym.

For some reason, it seems to me that he or the wrong one considers his diet in terms of proteins, fats and carbohydrates. Or not really follow him. As a rule, when people say I change the diet and nothing happens. As a rule, diet control errors

 

[TrenTrenTren]

You are 20 years old, 6 feet tall, 194 pounds, with love handles, and haven't been lifting or eating right since you were 17? Is that correct?

Now you started working out for the last 6 months but were eating only 1500 calories?

Am I following along so far?

So then you started upping the calories until you reached 2100, but you have seen no difference?

All accurate?

What are your macros?

What foods are you eating? Since you are tracking, give us yesterday's menu.

Are your weights increasing? Tell us what those 5 days look like in the gym.

You mean, if I wanna grow, I got to think about all that stuff? Hell nah bro, whurr my doritos

 

[EJ1739]

Smash 3500-4000 calories a day for 2-3 weeks to reset your metabolism. Even, if you have to eat shit as well. Then drop it to for example, 2750cals per day and see if you start lose weight over 2-3 weeks, then when you plateau just drop 250-500cals and when you plateau repeat the process. I usually start around 5000 cals per day, mostly shit, but I get my meats/protein in, then do as I mentioned above drop it to about 2800. Once I get to about 1500 calories per day, I then go Keto for two weeks at 900-1000cals per day to get the last bit of fat off. Then, jump back up to about 2200 a day and that works for me. I end up about 84kg/185lbs at about 8% body fat 5"9