Help to lose fat
Hi ladies! I need some serious help. I have been dieting to lose fat for quite a while and I have lost a couple inches on my waist. 5 to be exact. i have been lifting for a little over a year now and I have good amount of muscle now. But it seems I hit a plateau. My body hasn't changed in months and it's very frustrating cause I'm doing everything I can to cut. I'm 27. I'm 5'9 and I'm around 177lb. My waist is 30' I'm an apple shape and mostly store fat around waist and upper arms which sucks. I do HIIT 4x week and mix lifting and plyos during the week. I drink a gallon of water a day and my diet looks like this
Meal 1 protein pancakes(Kodiakakes) which is 30g carbs and 14 protein some times I add one egg white to the batter
Meal 2 1 whole egg and 3 egg whites with organic Chicken sausage (3 links 6g fat and 6p)
Meal 3 5oz tilapia and asparagus
Meal 4 5oz chicken breast and 3.5oz sweet potato with sugar free ketchup on the chicken (1g carbs from ketchup)
Meal 5 4.5 oz shredded turkey and half avocado
Meal 6 protein shake and one of those Justin's pk of almond butter.
I like my bcaa's and I take fish oil as well. I feel I'm doing everything right and I still don't see any more progress. I'm kinda building muscle which is nice but I don't see any more results as far as fat loss and that's sooooo discouraging. I hope you all have some advice or can help me with my diet if needed. Or my workouts. Thanks!
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Ok so I entered my data and I tried both results with moderate and light exercise. I workout 4x week but I don't wanna overestimate my calories.
TDEE
Light exercise 2216
Moderate exercise 2498
I have tried eating 2000, 1900, 1800 and even 1700. I don't gain but I don't lose either.
R u tracking your macros? What r splits?...what r your workouts consisting off?
Some adjustment here should get the scale moving again..
Thank you. And no! Clen is a no no. It was just money wasted cause I won't use it. And I have tweaked different calorie intakes and literally NOTHING works. I don't wanna go too low since that can mess up the metabolism but at the same time I feel like I could be eating close to nothing and still not lose any fat. It's so frustrating. What is the best formula to determine the TDEE?
try this one
tdeecalculator.net/
well if you aren't eating enough your body will think it is starving and it will actively work to add fat ... so we need to start with the basics find what your maintanence is then go from there.
bingo.
I have been doing this for like 6 weeks. Before that I was macro counting and I thought it wasn't working for me since I was maintaining but not losing. But now that I am doing a stricter diet and still not seeing results I wonder what's wrong. I recently added the plyos which have gave like AWESOME results as far as butt growth and cardio has just been incorporated this past week. I even ordered clen because of how desperate I was but in all honesty it's just sitting there because I do wanna do this the right way.
It sounds like your body had gotten use to and adapted to what you are doing. I might consider a diffrent approach to suprise your body and maybe try carb cycling.
no clen ... you'd need to figure out your tdee and what your maintenance intake is ... if you do it right weight comes off at 1-2 lbs per week .... all clen is going to do is put you in the whole when you are done taking it because clen doesnt care if you burn muscle or fat ...
How long have you been doing the above diet for and when is the last time you changed up your workouts?