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  1. #1
    Registered User NewtonReady's Avatar
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    Still getting no where

    Last time I was on the forum, I was still trying to lose fat. I suffer from an under active thyroid but it’s being treated. I’m currently eating 1800 but still not seeing a loss. 24Y/O male, 6’1, 81.8kg

    I have a lot of body fat and a decent bit of muscle. The scale isn’t moving at all and some days/weeks, it goes up. I want to say my maintenance is 2100 but it could be less as my metabolism has adapted and I’ve lost. I crash dieted a long time ago and ended up skinny fat as I didn’t understand nutrition. Perhaps I’ve been recomping as I’ve definitely seen muscle develop over 6 months. Should I go in more of a deficit? Is 1500 safe? And then I can do cardio on top of that? Is fat loss suppose to be linear? Should I eat more, will my metabolism increase so I’m not eating so low to cut?
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    Moderator SuffolkPunch's Avatar
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    81kg is not that heavy for 6.1. You could just try keeping on with the recomping. If you continue to make progress in the gym it will happen slowly. Otherwise you have no option than to eat less than you are now - but you should check that dieting is OK while being treated for a thyroid condition. The doctor might not think so.
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  3. #3
    Registered User NewtonReady's Avatar
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    Originally Posted by SuffolkPunch View Post
    81kg is not that heavy for 6.1. You could just try keeping on with the recomping. If you continue to make progress in the gym it will happen slowly. Otherwise you have no option than to eat less than you are now - but you should check that dieting is OK while being treated for a thyroid condition. The doctor might not think so.

    I’m carrying a lot of body fat, and I want to lean out just for the sake of my own confidence and then commit to eating at maintenance / surplus for muscle building. I thought 81kg for a 6’1 guy was a lot, what would the average be?
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    Registered User NewtonReady's Avatar
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    Originally Posted by NewtonReady View Post
    I’m carrying a lot of body fat, and I want to lean out just for the sake of my own confidence and then commit to eating at maintenance / surplus for muscle building. I thought 81kg for a 6’1 guy was a lot, what would the average be?
    And just another thought, is the scale always an indication of fat loss? I can see a visual change over 6 months for sure but I would have thought the scale would go down regardless if I was really losing fat. Currently I’m trying to eat 180g of protein but, if I’m eating less it’s going to be a real struggle to try fit that all in still. Do I consume less protein or try reduce carbs/fats more?
    Last edited by NewtonReady; 07-21-2022 at 08:15 AM.
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    Originally Posted by NewtonReady View Post
    I’m carrying a lot of body fat, and I want to lean out just for the sake of my own confidence and then commit to eating at maintenance / surplus for muscle building. I thought 81kg for a 6’1 guy was a lot, what would the average be?
    Without a photo nobody can give you a valid opinion on what to do.
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by NewtonReady View Post
    And just another thought, is the scale always an indication of fat loss? I can see a visual change over 6 months for sure but I would have thought the scale would go down regardless if I was really losing fat. Currently I’m trying to eat 180g of protein but, if I’m eating less it’s going to be a real struggle to try fit that all in still. Do I consume less protein or try reduce carbs/fats more?
    Muscle gain can offset fat loss but only if fat loss is happening very slowly. If you are seriously targetting fat loss, you ought to be able to lose about 1.5kg a month which is way faster than you can gain muscle.

    In this context, yes the scale is an indicator of fat loss - if you didn't lose strength then the weigh lost was fat. You have to take enough measurements to rule out day to day fluctuations that are caused by changes in water weight though.
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    Registered User NewtonReady's Avatar
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    Originally Posted by SuffolkPunch View Post
    Muscle gain can offset fat loss but only if fat loss is happening very slowly. If you are seriously targetting fat loss, you ought to be able to lose about 1.5kg a month which is way faster than you can gain muscle.

    In this context, yes the scale is an indicator of fat loss - if you didn't lose strength then the weigh lost was fat. You have to take enough measurements to rule out day to day fluctuations that are caused by changes in water weight though.
    Thanks, makes sense, and just following up with a previous question, if I’m eating less, even though it’s a struggle, should I still strive for 180g of protein if it’s not sustainable or should I lower it but keep my training and everything else the same?
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    180g of protein is more than necessary. I think as long as you stay above 130g or so then you should have plenty.
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    Originally Posted by NewtonReady View Post
    Thanks, makes sense, and just following up with a previous question, if I’m eating less, even though it’s a struggle, should I still strive for 180g of protein if it’s not sustainable or should I lower it but keep my training and everything else the same?

    You said zero about your training so no one will be able to tell you if you should keep that the same. Often when you’re getting nowhere, your training is just as much of an issue as your nutrition.


    Also if all of your other macros/cals are going to stay the same, there’s no point in just lowering the protein.
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    I take some nicotine lozenges from time to time. I'm not suggesting you do that. But it is something that raises my metabolism. But I probably do a lot of things most people shouldn't do.
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  11. #11
    Registered User NewtonReady's Avatar
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    Originally Posted by air2fakie View Post
    You said zero about your training so no one will be able to tell you if you should keep that the same. Often when you’re getting nowhere, your training is just as much of an issue as your nutrition.


    Also if all of your other macros/cals are going to stay the same, there’s no point in just lowering the protein.

    Apologies, I’ve not mentioned much on it. I train 5/6 times a week, intense, sessions last for 1 hour but longer if I incorporate cardio session for 30 mins.

    What I mean with the other macros is, I work a 9-5 so fitting just protein in alone is more difficult than having to cut out carbs or fats without completely isolating myself. As well, if I don’t necessarily need that much protein, I can cut back to 150g and see what that’s like. If not, I’ll get rid of more carbs & fats.
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  12. #12
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    Originally Posted by NewtonReady View Post
    Apologies, I’ve not mentioned much on it. I train 5/6 times a week, intense, sessions last for 1 hour but longer if I incorporate cardio session for 30 mins.
    This is virtually meaningless. What are you actually doing?
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  13. #13
    Registered User NewtonReady's Avatar
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    Originally Posted by TolerantLactose View Post
    This is virtually meaningless. What are you actually doing?
    Weight sessions sorry, covering the main muscle groups
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    Youre not eating just 1800cal a day and not losing weight. Thyroid problem or not. You're eating too much plain and simple. No you're not building muscle to offset any fat loss, your still just eating too much.
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    As someone with an underactive thyroid myself, if you're not losing weight it's because you're eating too much. Thyroid problem or not you cannot break the laws of thermodynamics. We really need a picture so we can give you our opinion on your body fat percentage, and what's the best route you can take . In terms of your 1800 calorie diet, are you counting and weighting absolutely everything? Sauces, cream on your coffee, beverages, etc... You gotta count everything. Assuming your daily calorie intake is accurate, if you're not losing weight then that means you're not in a calorie deficit, thus you're gonna have to lower your calorie intake even more. You might be better off just bulking and focusing on building muscle, to be honest, as it sounds to me you don't have much muscle to begin with at all.
    Last edited by BBryan098; 07-21-2022 at 01:02 PM.
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    Originally Posted by NewtonReady View Post
    Apologies, I’ve not mentioned much on it. I train 5/6 times a week, intense, sessions last for 1 hour but longer if I incorporate cardio session for 30 mins.
    Originally Posted by NewtonReady View Post
    Weight sessions sorry, covering the main muscle groups
    You probably want to re-examine your workouts as a potential reason why you're going nowhere, in addition to nutrition. When people detail their workout in terms of days/week & duration, or "weights covering the main muscle groups", it's usually a sign that they're just "doing stuff" instead of a real program of some sort.
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by NewtonReady View Post
    Weight sessions sorry, covering the main muscle groups
    Since you're unable to answer my question, I have to assume your training is another problem.
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    You're asking if 1500 calories is "safe", but you're not losing weight at 1800 so why would you think lowering your calories would be dangerous? If you were losing say 5+ pounds a week or you were nothing but skin and bones, we would say "yeah its not safe to lower your calories any further and you need to eat more". However, the fact that you're able to sustain "intense" workouts 5/6 days a week and not losing weight says that you're getting plenty of calories in. Actual low calorie intake would be accompanied by lethargy, long periods of sleep/unable to get out of bed, unable to workout, etc.

    Stop looking at numbers on a calculator and trying to use that as some kind of justification of whether or not you can eat less. Use the scale and the mirror.

    Better yet, post a photo for the best advice.
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  19. #19
    Registered User NewtonReady's Avatar
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    Picture available in my gallery photos, let me know!
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    My pronouns are bro/brah Tommy W.'s Avatar
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    Originally Posted by NewtonReady View Post
    Picture available in my gallery photos, let me know!
    you need to lower calories to lose some fat while training on a proven program to maintain muscle. Once youve leaned out some then you can go into a full on muscle building program.
    If you don't get what you want you didn't want it bad enough
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    Registered User NewtonReady's Avatar
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    Originally Posted by Tommy W. View Post
    you need to lower calories to lose some fat while training on a proven program to maintain muscle.
    What BF% would you say I am? And how much would you say I need to drop?
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    My pronouns are bro/brah Tommy W.'s Avatar
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    Bodyfat % is meaningless as everyone carries it differently. As far as how much to lose, it’s hard to say. Shoot for 10lbs and RE access at that point
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    Registered User NewtonReady's Avatar
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    So these are my weigh ins:

    24/7/22 - 80.1
    31/7/22 - 80.0

    Currently eating 1500 calories and then doing steps on top of that, couple cardio sessions a week.

    Shall I wait another week, continue to eat what I’m eating, see what I’m at before adjusting my calories further down?

    And is there any chance that because I’m lifting weights, it could be offset a little and isn’t dropping ‘as fast’ on the scale?
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    Originally Posted by NewtonReady View Post
    So these are my weigh ins:

    24/7/22 - 80.1
    31/7/22 - 80.0

    Currently eating 1500 calories and then doing steps on top of that, couple cardio sessions a week.

    Shall I wait another week, continue to eat what I’m eating, see what I’m at before adjusting my calories further down?

    And is there any chance that because I’m lifting weights, it could be offset a little and isn’t dropping ‘as fast’ on the scale?
    I'd definitely give it another week. How confident are you in the accuracy of your tracking?

    Weight lifting shpuld help you retain muscle - it's unlikely you'll be building any on such low calories.
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    Originally Posted by NewtonReady View Post
    So these are my weigh ins:

    24/7/22 - 80.1
    31/7/22 - 80.0

    Currently eating 1500 calories and then doing steps on top of that, couple cardio sessions a week.

    Shall I wait another week, continue to eat what I’m eating, see what I’m at before adjusting my calories further down?

    And is there any chance that because I’m lifting weights, it could be offset a little and isn’t dropping ‘as fast’ on the scale?
    it can offset it a bit, but not much. wait another week and then reassess
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    Originally Posted by NewtonReady View Post
    Currently eating 1500 calories and then doing steps on top of that, couple cardio sessions a week.
    OP, the way that you state this makes me think that you may be eating more when you exercise (eating back calories burned)? Are you?
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    The way OP vaguely describes his diet and training makes me think he has very little dialed in.
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    Registered User NewtonReady's Avatar
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    Originally Posted by CommitmentRulz View Post
    OP, the way that you state this makes me think that you may be eating more when you exercise (eating back calories burned)? Are you?
    From what I’m tracking, I eat 1500 calories. I’m getting at least 150g of protein a day.
    I don’t eat back the calories that I’m burning off doing cardio. I was tracking milk but I’ve now switched that out for black coffee.

    With the job I work, sometimes I have to buy meals like a sandwich, but I track that sandwich unless you think I should switch that out for a home prepared meal.
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