>fix diet and work my ass off for 3 months
>lose 20lbs, gain 6-8lbs of muscle
>hit brick wall, stuck at 200lbs for literally 4 months
>2000-2400cals/day, in gym 5-6x a week for 90min/day, compound lifts, different muscle groups via PHAT program by layne norton
>literally doing everything right, 150g+ protein, minimize carbs, NEVER cheat
>still stuck at 200lbs
>go on vacation for a week, have a little sugar, eat 3000cals+ a few days
>weigh myself, gained 7lbs in a fucking WEEK
fuck my fucking life man
Move more…eat less it really is that simple
Isn't less than 2000cals/day way too low if I'm lifting heavy 5-6x a week? Won't I be overtraining?
Won't my body just retain fat and burn muscle if I'm undereating and overtraining?
Am I just wasting all this energy in the gym if I'm trying to cut? What should I change?
you aren't gonna be able to exactly track your calories. By the sounds of it your probably actually eating alot more than 2000. In that case keep tracking the same way but aim for 1800. If you still arent losing weight after a few weeks go for 1500. You got this anon
Isn't 1800 way too low if I'm lifting heavy 5-6x a week 90min/day?
moron if you arent losing weight at 2000 calories you arent tracking right and are eating more than 2000 so simply aim for 1800 and that should bring it down to where you actually wanna be
>Won't my body just retain fat and burn muscle if I'm undereating and overtraining?
No. Eat fewer calories. It works without hitches. You clearly have the means to lose your weight; remove this mental block now and you will lose 10/lbs a month easy.
Notice he says 5-6x which actually means 3x.
If this gay was 7x and sleeping and proper protein he'd get what he's after instead of treading water for 4months
I mean 5-6x following the PHAT routine to a T and never missing, gay. Sleeping 8hrs and getting at least 150g of protein a day.
keep hustlin
If you aren't losing weight at 2000 calories then just lower to 1800 i dont see whats so hard about this?
moron that is all meme weight, stick to your regular diet and you’ll be back where you started before the vacation
you're just fat bro don't worry about it so much but just do more cardio
I'm around 18% bf according to the InBody machine at my gym, been stuck here for months after dropping from 28% to <20% in the first 3 months. I take 2-3 walks a day 20-30min each and usually get >8,000 steps/day. I need more cardio?
Should I cut back on the weight training and just do more cardio? I feel like the weights aren't doing much for me if I'm not eating enough calories.
It’s preventing you from losing muscle. Do not cut back.
>minimize carbs,
lol how the fuck do people still fall for this meme in 2023
then you wonder why your metabolism is dogshit, and of course your stress hormones are no doubt through the roof because of the lack of carbs and excessive exercise while in a caloric deficit, so your testosterone level is without a doubt in the toilet too
BTW most of that weight was probably glycogen water weight anyway you numpty
so I'll shoot for 1800cals and won't worry about carbs so much. I track religiously using cronometer and a food scale. I'll also get my T checked. I have no idea how to gauge my physical/mental fatigue, I just tell myself to power through.
I did a resting metabolic rate test a few weeks ago and it came out right around 2k, so I don't think my metabolism is too fucked, right?
Am I wasting potential gains by weight training so heavy while only eating 1800cals/day? Should I replace some with cardio?
Look at your ability to progressive overload. If set 3 of an exercise is fucked but the first 2 sets are fine just drop the 3rd set. Just log your progress and adjust from there
I track everything and am usually lifting the same numbers week to week lately, I do increase slowly if I feel like I can do more. Kinda hard to tell what my limits are.
Then drop calories and continue lifting. Continue pushing numbers up. At the very least you'll maintain strength. Can always reduce overall volume as well as stated before
Could possibly also increase to 10 thousand steps if you don't want to drop calories too low
How do I know the minimum/ideal volume I should be lifting before I'm overtraining for no reason?
Just see if your numbers decrease. If for some reason a particular exercise doesn't progress for a solid few sessions then experiment decreasing volume. I was in the same boat as well and going from 3 sets to 2 sets for certain exercises helped
Only do it for exercises that are decreasing though. If you're able to maintain strength you should be fine retaining muscle
Alright I'll aim for 1800cals/day and incorporate more cardio with walks, stairmaster, sprint bike, etc and will cut lifting sets down to 2 sets as needed. Thank you brothers
No problem
>stuck at 200lbs for literally 4 months
>literally doing everything right
Choose one. Stop listening to imageboard advice.
>7lbs in a week
Water. Seems you have an allergy to something.
That's why you should go by look and clothes sizes, not by numbers on the scales. If you lose pants size, you lose fat. If you don't, you don't. What the scales say literally doesn't matter.
idk, half are telling me to drop calories, other half are telling me 2k is way too low for the amount of exercise I'm doing. Not sure what to change
Lifting does not burn a lot of calories. There is no reason not to drop another 200calories if you have been stuck at the same weight for a month. Nothing magical about going bellow 2000. I been cutting at 1700-1850 calories for 3 months from 92kg down to 85kg.
If you are worried about the lifting being to much then go down to 3-4 days a week, or cut a few sets from your exercise.
Water weight bro. Relax. Stay the course.
fast
>gym 5-6x a week for 90min/day, compound lifts, different muscle groups via PHAT program by layne norton
That's a lot of exercise. Maybe cut down to 1-2 times a week and eat less. 1500cal or less. Intermittent fasting too. 72hour water fasts when you feel you reach a plateau.
>>hit brick wall, stuck at 200lbs for literally 4 months
>>2000-2400cals/day
go down to 1800 or add in some light incline walking for 25m a day after workout.
cope and seethe gay
your metabolism never changed, do something to reset your metabolism and then restart current diet
How do I reset my metabolism? Fast? Won't I lose muscle?
fasting is anabolic. If you do light exercise and have enough fat reserves your body wont cannibalize your moosles
>falling for the CICO meme in current 2023