I am tired of not losing weight . I work out five days a week, I work(Cracker Barrel retail) an average of 3 days a week 4-5 hours a day. I was at 300lbs got down to my current weight of 265, and now my weight loss has stalled. I’ve been stuck at 265 for about 3 months. When I was at 300 lbs I ate about 1500-1900 cals a day to lose weight and also made gains. After a while I figured that maybe I wasn’t eating enough so I increased my calories to 2300 then 2500 then 2700 and then 3000. Oddly when I increased my calories 3000 I reached 259 but then my weight went back up the following weeks. So i’m frustrated. My self-confidence is so low. I don’t know what to do. So I figured I’d come on here and ask what do you guys do to lose weight. Has any of what happening to me happened to you guys too? I’m just at my wits end.
How old are you?
What are your macros?
What training plan are you on?
What are your main lifts (bench, squat, deadlift)?
22 years old
Macros
Protein-209 grams
Carbs- unsure, varies
Fats - unsure, varies
Over the last 6 months I’ve been on several variations of 5x5.
Currently(starting this week) I’ve changed up my workout to include drop sets to push past this plateau.
My plan since January
Monday- deadlifts, bent over row, assisted pull-ups,shrugs,straight arm pull downs, One arm dumbbell rows.
Tuesday- bench, dumbbell bench, assisted dips
Wednesday- squats ,leg press
Thursday- lateral shoulder raises, standing bicep curl, rear delt machine,
Now I am missing some exercises in there because I’m reading off of my old journal from January and not my current journal. But essentially everything I wrote here is it.
That’s the gist of it. I’ve started doing more cardio. and direct core work as well.
Unsure and varies is your problem.
Fix that today.
Program hoping is another. Stop and you have no business changing anything.
This one is easy fix. Kind of refreshing.
Okay. In regard to the macros. If you were in my place what steps would you take from this point . Because I am not sure how many calories I need nor how many carbohydrates or fats I need. All I know is that you need an 0.8 of a gram to a gram of protein per pound of body weight. What would you do to find those numbers.
Write what you eat for the next week and your program. Then amazing things will happen.
Agreed. That’s what really helped me.
Getting rather meticulous about my macros and training schedule is difficult, but worth it in the long run.