I am currently eating 1800-2000 cals, split between 4 meals per day, weighing in at 320lb. Macros are 68% fat/30% protein/2% carb (<20g of carb per day). I weight train 3 times per week for strength (60-minute sessions), and another 30-minute session for elliptical.
I just want to know if I am eating enough to cut weight cause it has slowed down alot in the last few weeks. I've dropped 30lb initially.
I'm 5'11", male, 26 years old, been overweight my entire life.
30 initial pounds is great! Congrats!
You might examine your stress level and sleep time. Sleep does it for me. I need 8+ hours to see steady fat loss.
Also, it seems like you're over-training. If your goal is weight loss, then eating 1800-2000 kCal a day with regular strength training isn't going to do you any favors. I'd recommend MDA's approach: lift one day, sprint one day (rather, get your heartrate up to a sprinting pace, with whatever exercise), and go long and easy one day.
I remember you posting before, so I checked out your previous question and see that on June 24th you posted that you were at 329#, if that's right, and you are 320# now, you've lost 9# in less than 4 weeks. I don't know much about weight loss, and i realize you've got a way to go to reach your goal, but that doesn't seem too shabby to me. Just sayin, in the spirit of encouragement.
I admire your commitment to this, and I think you're doing great! Slow and steady wins the race, right?
Dunno if I'm gonna get flamed for this answer.. but honestly.. I would sincerely suggest you try out Crossfit. Let me rephrase that.. try out Crossfit from a GOOD gym.. not one of the many that seem to have mushroomed up in the recent times. You'll feel stronger and healthier than you've ever felt before.. guarenteed.
Not if you have a good coach that will make up scaled workouts for you.That is the job of your trainer is to figure out your goals and to get you there safely and efficiently! I was 250 pounds and lost 135 lbs through crossfit and diet so i know what your going through. If I were you lower pro higher carb slightly through veggies (dont go nuts) Less fats if you go online to the zone diet. com it will show you how many blocks you get per day which takes guess work out of how much to eat because then you go and download he table that gives foods values or easy to look up on line. So I do pale zone so i eat paleo foods in zone portions so takes out the what and the how much guess work mind fuck game. You will have to weigh and measure food but after a month you get used to it. This works for me and i compete in oly lifting and seems to support what i am doing.So if i were you i would look up zone and paleo and try it and see if it works for you. Are you eating dairy I would take that out too. This IS going to take hard work and dedication to see how you can make this work ie; prep and measure foods in bulk or figuring out how to pack lunches. (Bulk bags of chicken and veggie helps if you have costco that helps!)If you ever need anything as far as advise i am a personal trainer as well with level 1 crossfit cert, NFPT group ex, mobility and weightlifting i would be happy to answer any questions you may have! my email is email@example.com I encourage you to pick my brain! If I dont talk to you good luck and keep up the good work!Keep us posted!
Lisa Merritt Personal trainer Crossfit Level 1, NFPT, AFAA, Certified in Olympic Weightlifting Certified in movement and Mobility
Drop your workouts to ~30 min of weight training per session, 3 X per week. I think you'll see better returns on your investment. Try not to create more than ~1000-500 cal deficit each day or your body can start fighting your efforts to reduce its fat stores.
Congrats on dropping 9 lbs in 4 weeks. Stick to your paleo guns and you should see a lot more melt away right before your eyes.
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