Help with cutting

evanps · 12-29-2007, 02:44 PM

I've cut my calories down to an average of about 1600 per day, I'm working out 4 days/wk about 40mins/day. I've been tracking my diet meticulously and feel like I'm doing very good as far as balancing calorie sources. Despite doing this for about 9 or 10 days I've somehow managed to lose nothing, and possibly even have gained a half pound or so. I can say that just by looking I feel like I've reduced my BF, but maybe I'm being too optimistic. Am I doing something wrong ( I know I need to implement some cardio), or is it just simply too early to see a change on the scales? I'm feeling pretty discouraged and would really appreciate any answers.
My stats are:
age 21
5'8"
189lbs
BF ?? haven't checked in years.

XFatMan · 12-29-2007, 03:32 PM

Yeah, yeah, I know that problem all too well. Before you read on, look at my signature to make sure you believe what I am going to say.

Most probably, you've added a bit body fat as well. You're simply not losing fat because you're not eating enough. Sounds dumb but it's true. You should start with 13 calories per pound of bodyweight but never go below 10 for more than a few days. And you should use some kind of zigzag method so your body can't adjust to a specific number of calories. Believe me, your body can and will adjust to a given number of calories in less than a week. If you plateau again, refeed for a week at 14 - 16 calories per pound of bodyweight. Then, start again at 13 calories per pound of bodyweight.

evanps · 12-29-2007, 03:51 PM

Thanks alot.

**Prince** · 12-31-2007, 12:52 PM

Quote:

Originally Posted by evanps

I've cut my calories down to an average of about 1600 per day, I'm working out 4 days/wk about 40mins/day. I've been tracking my diet meticulously and feel like I'm doing very good as far as balancing calorie sources. Despite doing this for about 9 or 10 days I've somehow managed to lose nothing, and possibly even have gained a half pound or so. I can say that just by looking I feel like I've reduced my BF, but maybe I'm being too optimistic. Am I doing something wrong ( I know I need to implement some cardio), or is it just simply too early to see a change on the scales? I'm feeling pretty discouraged and would really appreciate any answers.
My stats are:
age 21
5'8"
189lbs
BF ?? haven't checked in years.

okay, you have not provided nearly enough info for anyone to help you with your diet and cutting, here are a few to begin with:

1. post exact diet - meal by meal
2. estimate of your current bf%
3. your goals - short term & long term
4. list any supplements being used

juggernaut · 12-31-2007, 01:51 PM

man's right^^^^^

evanps · 12-31-2007, 09:02 PM

Sorry bout that.
BF is most likely around 22-24%
Short-term I want to drop BF I've accumulated over the past couple years. Long term I want to regain the mass I once had and generally stop looking like I've just been shit out.

Diet goes something like this:

Breakfast:
Protein shake in the morning with Fat Free skim
Serving of fruit
1 srv egg whites

Mid-morning:
Oats
Maybe a banana

Lunch:
Chicken breast
couple veggies
small amount of carbs usually from whole wheat tortilla or bread

Mid-Afternoon:
Usually another protein shake w/ skim
Another srv veggies or fruit or possibly both
1 srv Cottage Cheese

Evening/Post workout:
Protein shake again or whatever source of protein I can get
Whole Wheat toast or other carbs

This is very general, I work alot and its incredibly hard for me to nail my diet down on here. I stick with a lot of whole grains, egg whites, cottage cheese, yogurt and I throw in veggies and fruits when I get the chance. I work fast food so I make do with what I have and usually eat a lot of chicken as well.

Supps:
Whey Protein blend
Lipo-6
Omega Complex
Multi vitamin

12-29-2007, 02:44 PM	#1
evanps Member Elite Member Join Date: Nov 2007 Location: Ky Posts: 255	Help with cutting I've cut my calories down to an average of about 1600 per day, I'm working out 4 days/wk about 40mins/day. I've been tracking my diet meticulously and feel like I'm doing very good as far as balancing calorie sources. Despite doing this for about 9 or 10 days I've somehow managed to lose nothing, and possibly even have gained a half pound or so. I can say that just by looking I feel like I've reduced my BF, but maybe I'm being too optimistic. Am I doing something wrong ( I know I need to implement some cardio), or is it just simply too early to see a change on the scales? I'm feeling pretty discouraged and would really appreciate any answers. My stats are: age 21 5'8" 189lbs BF ?? haven't checked in years.

12-29-2007, 03:32 PM	#2
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Yeah, yeah, I know that problem all too well. Before you read on, look at my signature to make sure you believe what I am going to say. Most probably, you've added a bit body fat as well. You're simply not losing fat because you're not eating enough. Sounds dumb but it's true. You should start with 13 calories per pound of bodyweight but never go below 10 for more than a few days. And you should use some kind of zigzag method so your body can't adjust to a specific number of calories. Believe me, your body can and will adjust to a given number of calories in less than a week. If you plateau again, refeed for a week at 14 - 16 calories per pound of bodyweight. Then, start again at 13 calories per pound of bodyweight.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

12-31-2007, 01:51 PM	#5
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,148 Photos: 2	man's right^^^^^
	Eat well, train daily, die anyway.

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12-29-2007, 03:51 PM	#3
evanps Member Elite Member Join Date: Nov 2007 Location: Ky Posts: 255	Thanks alot.

12-31-2007, 09:02 PM	#6
evanps Member Elite Member Join Date: Nov 2007 Location: Ky Posts: 255	Sorry bout that. BF is most likely around 22-24% Short-term I want to drop BF I've accumulated over the past couple years. Long term I want to regain the mass I once had and generally stop looking like I've just been shit out. Diet goes something like this: Breakfast: Protein shake in the morning with Fat Free skim Serving of fruit 1 srv egg whites Mid-morning: Oats Maybe a banana Lunch: Chicken breast couple veggies small amount of carbs usually from whole wheat tortilla or bread Mid-Afternoon: Usually another protein shake w/ skim Another srv veggies or fruit or possibly both 1 srv Cottage Cheese Evening/Post workout: Protein shake again or whatever source of protein I can get Whole Wheat toast or other carbs This is very general, I work alot and its incredibly hard for me to nail my diet down on here. I stick with a lot of whole grains, egg whites, cottage cheese, yogurt and I throw in veggies and fruits when I get the chance. I work fast food so I make do with what I have and usually eat a lot of chicken as well. Supps: Whey Protein blend Lipo-6 Omega Complex Multi vitamin