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ScottyCB

What is my body doing?! Cut gone wrong

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Stalled! Need some advice please

Goal is to cut down to 15% bodyfat.
Currently stats:
Age 26
5ft8 / 173cm
154lb weight
21% bodyfat (mainly around midrift)

I want to lean up before I lean bulk and I currently train PPL 5x per week.

I measured my maintenance at 2200.

I use RENPHO scales to measure weight and bodyfat%. 

These are my results from 1800kcal/day at 190 protein, 165 carbs and 50 fat:

Starting155lbs
Starting Fat%:22.1
25/3 155           22.1
26/3 155.6       21.8
27/3 154.4       21.5
28/3 155           21.7
29/3 155           21.7
30/3 154.8       21.6
31/3 153.8       21.4
1/4 153.7           21.6
2/4 154.5lbs    21.7
3/4 154.5          21.7
4/4 153.9          21.5
6/4. 153.1         21.3
8/4. 152.8         21.3
9/4 152.9          21.3
10/4 153.1       21.3
12/4 153           21.3
13/4 152.8       21.3
16/4 153.5       21.4
17/4 152.1       21.1
18/4 153.3       21.4
19/4 154.1       21.6

As you can see I am serious and consistent about tracking and strict with macros. I’m eating almost all good meat, fish, rice, vegetable and healthy fats.

I’d love some advice about where I may be going wrong as feel fat should be dropping quicker than that? 

What do you reckon?

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1 hour ago, ScottyCB said:

Stalled! Need some advice please

Goal is to cut down to 15% bodyfat.
Currently stats:
Age 26
5ft8 / 173cm
154lb weight
21% bodyfat (mainly around midrift)

I want to lean up before I lean bulk and I currently train PPL 5x per week.

I measured my maintenance at 2200.

I use RENPHO scales to measure weight and bodyfat%. 

These are my results from 1800kcal/day at 190 protein, 165 carbs and 50 fat:

Starting155lbs
Starting Fat%:22.1
25/3 155           22.1
26/3 155.6       21.8
27/3 154.4       21.5
28/3 155           21.7
29/3 155           21.7
30/3 154.8       21.6
31/3 153.8       21.4
1/4 153.7           21.6
2/4 154.5lbs    21.7
3/4 154.5          21.7
4/4 153.9          21.5
6/4. 153.1         21.3
8/4. 152.8         21.3
9/4 152.9          21.3
10/4 153.1       21.3
12/4 153           21.3
13/4 152.8       21.3
16/4 153.5       21.4
17/4 152.1       21.1
18/4 153.3       21.4
19/4 154.1       21.6

As you can see I am serious and consistent about tracking and strict with macros. I’m eating almost all good meat, fish, rice, vegetable and healthy fats.

I’d love some advice about where I may be going wrong as feel fat should be dropping quicker than that? 

What do you reckon?

Either add cardio or cut more calories 

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Will post some pics later on. 

Trouble is i’m pretty much skinny fat, and if I were to bulk at a surplus i’d be even unhappier with my gut area. 

Also heard from many sources that it’s better to lean bulk from max 15% bodyfat? 

 

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On 20/04/2019 at 4:33 PM, ScottyCB said:

Will post some pics later on. 

Trouble is i’m pretty much skinny fat, and if I were to bulk at a surplus i’d be even unhappier with my gut area. 

Also heard from many sources that it’s better to lean bulk from max 15% bodyfat? 

 

Ignore what people are saying about how much you're weighing, post a picture. If you're carrying too much fat then I'd cut down as you're trying. 

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On the tdee calculator I used it has your maintenance about 250 lower than your calculation. El chapo said dont add in any cardio calories so maybe lower a little more and see if any more luck. He also mentioned the woosh effect where water retention negates fat loss so you may be losing more than your stats and the water could be skewing your real results.

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11 hours ago, pma111 said:

On the tdee calculator I used it has your maintenance about 250 lower than your calculation. El chapo said dont add in any cardio calories so maybe lower a little more and see if any more luck. He also mentioned the woosh effect where water retention negates fat loss so you may be losing more than your stats and the water could be skewing your real results.

You've been talking to an international drug dealer about someone trying to lose weight?

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Cheers people. 

Update and pics: are my scales accurate with BF? Would like your estimations. Weights dropped a bit but feel flat as F£ck!

9/4    152.9    21.3
10/4    153.1    21.3
12/4    153    21.3
13/4    152.8    21.3
16/4    153.5    21.4
17/4    152.1    21.1
18/4    153.3    21.4
19/4    154.1    21.6
20/4    153.5    21.4
22/4    152.7    21.3
23/4    152.6    21.2
24/4    151.1    20.9
26/4    150.9    20.8

BFF761B3-28A7-4618-80A7-338D852BC8EA.thumb.jpeg.14db69ea4fc0d29a5cceb338f9ec689e.jpeg52B2CF33-B721-4C13-AD68-4410F686505C.jpeg.5c41a066110960dd62587113b7f9b8c5.jpegAC100559-7015-4F0A-896A-55E44A10A4BA.thumb.jpeg.8a93d5198107b92864266482c307f0c1.jpeg

PS realise i have absolutely no calf haha

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Jesus wept. There is nothing wrong. Drop cals further if you want to lose more weight. You seem to be seeking what can only be achieved by using drugs and at your age I’d strongly advise against doing so.

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On 20/04/2019 at 10:25 AM, Simon90 said:

Are you a man or a woman? If your a man id be looking at getting bigger if your only 154lbs. Theyll be nothing left of you if you get any smaller put some pics up would be more use to give better advice

 

Bit delayed but pics up. Thats the problem but feel too fat, not comfortable gaining more fat % than this 

On 23/04/2019 at 6:23 AM, B3NCH1 said:

Ignore what people are saying about how much you're weighing, post a picture. If you're carrying too much fat then I'd cut down as you're trying. 

Thanks mate

 

3 hours ago, Sasnak said:

Jesus wept. There is nothing wrong. Drop cals further if you want to lose more weight. You seem to be seeking what can only be achieved by using drugs and at your age I’d strongly advise against doing so.

Thanks, but I know I have so much to do, not at all happy with my physique and it’s just limbo between losing fat and looking tiny or just bulking but growing the gut along with it. I know its a long process but not looking to take drugs, i can look miles better naturally i’d hope anyway ?

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6 minutes ago, ScottyCB said:

Bit delayed but pics up. Thats the problem but feel too fat, not comfortable gaining more fat % than this 

Thanks mate

 

Thanks, but I know I have so much to do, not at all happy with my physique and it’s just limbo between losing fat and looking tiny or just bulking but growing the gut along with it. I know its a long process but not looking to take drugs, i can look miles better naturally i’d hope anyway ?

Do you drink alcohol mate? Have you ever had blood tests? To check your test levels. 

Also are you sure thats how much you weigh? Cos it doesmt look like it. Tbh dont even look as bad as you made out I was expecting a massive gut. If you really are that heavy id eat very slightly above maintenance and bulk mate because I wouldnt wanna be getting lighter 

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22 minutes ago, Simon90 said:

Do you drink alcohol mate? Have you ever had blood tests? To check your test levels. 

Also are you sure thats how much you weigh? Cos it doesmt look like it. Tbh dont even look as bad as you made out I was expecting a massive gut. If you really are that heavy id eat very slightly above maintenance and bulk mate because I wouldnt wanna be getting lighter 

Cheers Simon, appreciate yours and everyones advice.

 Rarely drink, probs 2 times a month average.

Had some bloods done in Jan, TEST was 14.1 n/mol. FREE TEST was 0.341 and OESTRODIAL was 63.3 pmol. All in normal range technically. 

Prolactin and TSH  were on the cusp of “border high”

I am 151 lb now but don’t forget I’m only 5ft8 and tiny bone structure too.

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1 hour ago, ScottyCB said:

i can look miles better naturally i’d hope anyway ?

Yes of course you can. Look at it as a minimum of a 12 month plan. If you were not doing what you are doing now you’d look awful in 12 months. Look to lose about a pound a week. I’d suggest that you are probably overtraining (weights) 4 sessions lasting 50 minutes is plenty. As you are dieting I’d personally drop it to 3 sessions a week and fill the other 2 days with heavy cardio, a 50 minute hiit class like les mills body attack or something similar will help you create a bigger calorie deficit

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56 minutes ago, ScottyCB said:

Had some bloods done in Jan, TEST was 14.1 n/mol. FREE TEST was 0.341 and OESTRODIAL was 63.3 pmol. All in normal range technically. 

Prolactin and TSH  were on the cusp of “border high”

These values are fine.

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5cc71fd61b46c_scalesexample.thumb.jpg.5f4925a5942213a97c7db7c4c5c20289.jpg

On 28/04/2019 at 2:59 PM, ScottyCB said:

Cheers people. 

Update and pics: are my scales accurate with BF? Would like your estimations. Weights dropped a bit but feel flat as F£ck!

9/4    152.9    21.3
10/4    153.1    21.3
12/4    153    21.3
13/4    152.8    21.3
16/4    153.5    21.4
17/4    152.1    21.1
18/4    153.3    21.4
19/4    154.1    21.6
20/4    153.5    21.4
22/4    152.7    21.3
23/4    152.6    21.2
24/4    151.1    20.9
26/4    150.9    20.8

BFF761B3-28A7-4618-80A7-338D852BC8EA.thumb.jpeg.14db69ea4fc0d29a5cceb338f9ec689e.jpeg52B2CF33-B721-4C13-AD68-4410F686505C.jpeg.5c41a066110960dd62587113b7f9b8c5.jpegAC100559-7015-4F0A-896A-55E44A10A4BA.thumb.jpeg.8a93d5198107b92864266482c307f0c1.jpeg

PS realise i have absolutely no calf haha

The scales you have use a method called  bioelectrical impedance (BIA) the more sensors they have the better they work.

I have an Omron BF511, which has 8 sensors so the readings are taken from both the hands and the feet making it one of the most accurate you can get, and as you will see from my data I have pasted in to the post the readings are all over the place as there are so many variables that effect body composition scales, stomach content, hydration levels etc all effect the readings.

Best advise I can offer is to record your readings daily but go off a weekly average 

As to how to loose weight, as you have been advised you need a higher calorie deficit.

As you want to loose fat not LBM you need to keep your protein high, and fat at around the 50 grams mark and cut your calories from carbs whilst lifting  heavy compounds 3 or 4 times a week.

5cc71fd61b46c_scalesexample.thumb.jpg.5f4925a5942213a97c7db7c4c5c20289.jpg

weight example.jpg

Edited by BestBefore1989
originally posted spread sheet without headings so numbers where meaningless

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14 hours ago, BestBefore1989 said:

5cc71fd61b46c_scalesexample.thumb.jpg.5f4925a5942213a97c7db7c4c5c20289.jpg

The scales you have use a method called  bioelectrical impedance (BIA) the more sensors they have the better they work.

I have an Omron BF511, which has 8 sensors so the readings are taken from both the hands and the feet making it one of the most accurate you can get, and as you will see from my data I have pasted in to the post the readings are all over the place as there are so many variables that effect body composition scales, stomach content, hydration levels etc all effect the readings.

Best advise I can offer is to record your readings daily but go off a weekly average 

As to how to loose weight, as you have been advised you need a higher calorie deficit.

As you want to loose fat not LBM you need to keep your protein high, and fat at around the 50 grams mark and cut your calories from carbs whilst lifting  heavy compounds 3 or 4 times a week.

5cc71fd61b46c_scalesexample.thumb.jpg.5f4925a5942213a97c7db7c4c5c20289.jpg

weight example.jpg

what's the app you're using for average weight tracking?

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On 28/04/2019 at 8:08 PM, Sasnak said:

Yes of course you can. Look at it as a minimum of a 12 month plan. If you were not doing what you are doing now you’d look awful in 12 months. Look to lose about a pound a week. I’d suggest that you are probably overtraining (weights) 4 sessions lasting 50 minutes is plenty. As you are dieting I’d personally drop it to 3 sessions a week and fill the other 2 days with heavy cardio, a 50 minute hiit class like les mills body attack or something similar will help you create a bigger calorie deficit

Thanks Sasnak - gonna keep ploughing on and add more cardio in to up the deficit!

Do you mean I’d look awful because my BF would be too high? 

On 28/04/2019 at 8:11 PM, Sasnak said:

These values are fine.

Good to know ?

On 29/04/2019 at 4:55 PM, BestBefore1989 said:

5cc71fd61b46c_scalesexample.thumb.jpg.5f4925a5942213a97c7db7c4c5c20289.jpg

The scales you have use a method called  bioelectrical impedance (BIA) the more sensors they have the better they work.

I have an Omron BF511, which has 8 sensors so the readings are taken from both the hands and the feet making it one of the most accurate you can get, and as you will see from my data I have pasted in to the post the readings are all over the place as there are so many variables that effect body composition scales, stomach content, hydration levels etc all effect the readings.

Best advise I can offer is to record your readings daily but go off a weekly average 

As to how to loose weight, as you have been advised you need a higher calorie deficit.

As you want to loose fat not LBM you need to keep your protein high, and fat at around the 50 grams mark and cut your calories from carbs whilst lifting  heavy compounds 3 or 4 times a week.

5cc71fd61b46c_scalesexample.thumb.jpg.5f4925a5942213a97c7db7c4c5c20289.jpg

weight example.jpg

Thank explains a lot and will start looking at weekly averages more as a more accurate measure.

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26 minutes ago, ScottyCB said:

Do you mean I’d look awful because my BF would be too high? 

Yes. It’s a long term plan. If you hadn’t started the journey and instead sat stuffing yourself with chips and chocolate then it’s easy to gain a pound a week and three and a half stone over a year 

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19 hours ago, Sasnak said:

Yes. It’s a long term plan. If you hadn’t started the journey and instead sat stuffing yourself with chips and chocolate then it’s easy to gain a pound a week and three and a half stone over a year 

Gotcha. Will follow up at some point with my results. Cheers mate

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On 30/04/2019 at 4:25 PM, BestBefore1989 said:

Its not an app mate, I just set up a spreadsheet in excel.

Need to learn excel skills clearly. Where did you learn to excel good?

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