1MOREMOD wroteYup. I amOperate on a calorie deficit
2MVIEWS
505REPLIES
342APPRECIATES
187ACTIVE PEOPLE
01-30-2026LAST POST
Spgm5 wroteI am tracking a lot. My snacking includes veggies, fruits, skinny popcorn, protein bar.Maybe it's time to dive deeper into dieting and start tracking your macros. In order to do that, you'll have to figure out your maintenance macros and create a deficit from there.
Stick to lean proteins, clean carbs (fruits, sweet potatoes, brown rice, etc). Keeps fats to natural nut butters, olive oil, avocados and whole nuts. Incorporate veggies into your diet, it helps with keeping you full and not snacking. Not including all the micronutrients you're currently missing out on.
Add more weigh training days into your schedule. Cut down on cardio. Your body will go through a recomposition phase where your weight may not decrease but you will be replacing fat with muscle.
My meat/poultry includes grill items or sometimes burger.
Madbrain wroteI have to control my intake. Not taking more than 1200-1500 calories a day and burning 700-800 calories a day.You're doing way too much steady state cardio, not enough weight training and you're not eating enough.
I do mix my cardo: treadmill, cycling. And once a week, aggressive weight-training where I burn 600 calories in 50 minutes.
With my cardo: I keep my heart rate between 120-130.
And with my weight-training/cross-training: I keep my heart rate between 130-160.
arkie6 wroteTrying my best. And keeping away from junk food, carbs, white bread, white rice, etc.Too many high glycemic carbs (rice, bread, oatmeal, honey, snacks?) cause your insulin levels to rise which promotes fat storage and blocks fat burning. Have you had your blood tested recently? If so, what was your fasting glucose and triglyceride levels?
Look into Keto (low carb, moderate protein, high fat diet). Stick with whole natural un-processed foods whenever possible.
And I haven't done insulin levels check. But fat is 30% and its too much.
NYBulldog wroteI am on MyFitnessPal as wellHonestly there is not much complicated when you are at that body fat. What I mean is it will simply shed off if you can find the discipline. Eat clean, always. Simple... nothing fried or processed, for now. Try not to overeat. 1 Hour of solid training every day, mixed with a little bit of cardio (1 or 2 days off). You can mix weight traning and HIIT. The hard part is just resisting urges with food. At the end of every month every little cheat meal you have will make a big difference. Simple cardio will not shed off the weight you want. If you go too low on your calorie deficit you will lose weight but also a lot of strength which you should retain. I think you should eat at maintenance. The MyFitnessPal app gives you simplified idea of what you are eating and a ballpark of calories, you should always use it. If you eat at maintenance and are training hard every day you end up continuing to burn calories all day. FYI, I'm about 11% BF, used to be around 7% and now trying to pack on more muscle.
Its a great app.30% fat on my body, I have no clue where it is. I do not look 195lbs with 30% but its the reality
Everyone think I am around 180lbs lol
FlaPatsFan wroteYup, I am doing that. Thanks for good words/adviceOp....you are going to get a lot of different suggestions and do’s and don’ts on this topic. The bottom line is you may have to experiment a bit to find the right combination that works for you. Arkie6 makes a good point keeping it simple.
Eating clean and avoiding processed foods high in sodium and sugar is key. Drink lots of water. Take a probiotic to help aid digestion. Fresh fruits veggies and lean meats. Keep complex carbs to a minimum. Is a good general rule of thumb. You may also want to consider trying intermittent fasting.
As for exercising/training doing bigger more complex total body movements will help tone and shape your body while working multiple muscle groups at once. Keep your workouts fresh and varied, not repeating the same things week after week. Otherwise your body will adapt and change will come to a stop. Although it sounds cliche “Muscle confusion” is a real thing and it works.
Hope this may help a bit....good luck!
vandridine wroteNot eating much peanut butter, just have 1 skinny peanut butter mix with oat meal. I am very minimum on carbs. Getting more protein and fat. Need fat for energyFirst of all why are you eating peanut butter? My friends eat peanut butter specifically to bulk up, if your trying to lose weight stop eating it.
The only thing you need to do is burn more calories then you take in and you will lose weight. Are you sure you are counting calories correctly? I have had a few co-workers say they count calories but they dont put into account their soda/alcohol intake or the huge amount of snacks throughout the day at work.
Also do your self a favor and just eat dinner, stick to filling, low calorie dinners, like chicken and salmon.
Yes as someone else said, if you continue working out at the gym you will replace fat with muscle but that is not the cause of your weight gain.
And no sugar, sodas, etc.
So far, in 3 weeks: I have lost 3 lbs.
I am at 192, from 195lbs. By following what I have mentioned on first post...
uniqueMR wroteAccording to this basic calculator, your BMR would require 1800 calories a day. That doesn't include any of your exercise. (The Basal Metabolic Rate is the amount of energy expended per day at rest.)Hello ALL,
I am trying to lose weight from past 18 months. With no luck
Weight: 195lbs
Age: 33
Body Fat: 30%
Height: 5'9"
Fat Deposits: lower belly, lower back, love handles, face/chin
So from 2 weeks, I have been aggressive and started the following routine:
Treadmill: Morning and Evening (total of 800 calories burn/day) for 5 days/week. So total I am burning about 3500-4000 calories a week on treadmill.
Weight-lifting: once a week, burning 500 calories.
Give and take: I am burning around 4000 calories per week combined.
Breakfast: oatmeal/milk/nuts/peanut butter/honey, about 350 calories.
Lunch: pretty heavy lunch mix of meat or poultry, rice or bread, about 400-700 calories.
Dinner: snacking, about 200-300 calories.
I really want to get lean, fit, healthy, athletic body and be around 170lbs with body fat of 20-23%.
Please advice, comment. I am really struggling in losing 20 lbs.
THANKS!!!
So, you're either far underestimating your caloric intake or you're far overestimating your workouts. Probably a little bit of both - how are you figuring your workout expenditures?
If you're only eating ~1350 cals/day there is no reason you should not be losing weight.
If i was to guess, all the calories you put in there is not accurate. At the end of the day losing weight as others have mentioned is caloriie deficit.
Figure out what your base metabolism is then make sure to count the foods accurately. I find most people dont count foods accurately or thr exercise is not accurate.
Download myfitnesspal as they have a big library but get the hang of how much food you are really eating.
At your size you should probably be around 2000 calories genrrally to get to 170lbs.
Also understand eating carbs and salt as well as how strenuous you sre lifting may make you carry more water so the scale is not always right.
Good luck
Start here: https://www.bodybuilding.com/fun/macronutcal.htm
There are lots of apps to track calories with My Fitness Pal being the most popular.
You'll probably want to be at ~2,000 calories a day and try to keep the protein up around 160-200g a day to ensure you aren't losing muscle (and hopefully you will add some). I would lift 3 times a week and do cardio 3 times a week with one active rest day (walking but nothing too strenuous to let your body rest). In my experience, lifting is a better/easier way to lose weight than running. Plus, as you add a little muscle, your metabolism will increase.
If after a week (or whenever) you start to feel less energy, you can always have a day where you eat more to refuel and let your body know you're not starving. One day of excess clean calories wont hurt if you have been good, just listen to your body and stay healthy.
This should work and you'll likely lose 2 lbs a week to start and it'll taper down to 1lb a week as your body fat drops.
Good luck and enjoy the journey!
1. eat a shit load of chicken breast and lean meats
2. bust you ass in gym
CONSISTENCY and weigh yourself in a month. Unless you can handle the emotional roller coaster of weighing yourself more frequently
hooligan_clt wroteIf you are 190 lbs and only eating 1350 calories a day, your body is likely in some form of starvation mode where it wont burn fat unless it has to. Get back close to 2000 calories and you should jump start your metabolism and should start losing weight.According to this basic calculator, your BMR would require 1800 calories a day. That doesn't include any of your exercise. (The Basal Metabolic Rate is the amount of energy expended per day at rest.)
So, you're either far underestimating your caloric intake or you're far overestimating your workouts. Probably a little bit of both - how are you figuring your workout expenditures?
If you're only eating ~1350 cals/day there is no reason you should not be losing weight.
I've seen it too may times where someone is trying to lose weight but isn't eating enough. You have to eat enough protein that your body doesn't start burning muscle (this is at least 1/2 g of protein per lb of body weight, so 95g of protein minimum for a 190 lb man). You also have to eat enough nutrients to keep your body happy, that's why outside of the protein you need to be eating a lot of vegetables and other healthy foods.
G35POPPEDMYCHERRY wroteBetter yet, throw the scale out. The mirror will tell you everything you need to know...from someone has been 50lbs overweight from 13-21. 6 pack from 21-25. gained 55 lbs back 25-26. 26-current back to 4-pack.....consistency will set you free. You MUST MAKE A LIFESTYLE change you are comfortable with or you will fall back into old habits.
1. eat a shit load of chicken breast and lean meats
2. bust you ass in gym
CONSISTENCY and weigh yourself in a month. Unless you can handle the emotional roller coaster of weighing yourself more frequently
hooligan_clt wrotetruth...I weigh myself everyday and its toxic but I just do it for the hell of it. When you are 5-10 pounds away from being shredded. your weight is pretty irrelevant to how you lookBetter yet, throw the scale out. The mirror will tell you everything you need to know...
I would bump up weight training to at least 3x a week... build more muscle. Muscle needs energy so the more you have the more fat you can burn. After weight training, 20 mins cardio (try something like HIIT or interval sessions of cardio - its better then steady rate cardio for your situation)
Also, are you sure your macros are calculated correctly? Unless you are eating breakfast like a bird, a cup of oatmeal, milk, nuts, PB, etc. is 300 calories total? Seems way way off. Do you know how many calories a T spoon of honey is? Just a T spoon of PB is? Just to do the math for you thats nearly 300 calories right there and thats being very conservative with the servings.
Judging by your weight, you should be around 1800-2300 cals a day and still be in a deficit with cardio. Bump up cals back up and if you aren't losing 1-2 lbs a week, drop 250 cals a day and reassess.
Lastly - be patient... doesn't happen overnight. Aim for 1-2 lbs a week. Doesn't sound like a lot, but thats 8 lb in one month.
G35POPPEDMYCHERRY wroteAgreed. When I went from 195 to 185 (maybe 18% to 13%) and the difference in look was HUGE. Bigger than going from 225-195 IMO.hooligan_clt wrotetruth...I weigh myself everyday and its toxic but I just do it for the hell of it. When you are 5-10 pounds away from being shredded. your weight is pretty irrelevant to how you lookBetter yet, throw the scale out. The mirror will tell you everything you need to know...
Antetokounmpo wrotefo real lol I went from 245-200 and the change from 200-190 was more drastic than anything. Keep on grindin everyone. success is never owned, rent is due everydayAgreed. When I went from 195 to 185 (maybe 18% to 13%) and the difference in look was HUGE. Bigger than going from 225-195 IMO.
