Not Losing Weight

I've been trying to lose weight for about 8 or 9 weeks now and I have only lost about 4.5 lbs.  I started out at 190 and 13%bf and now I'm at 185.5 and 12%.  I'm eating around 2100 calories/day which is about 6-700 less than I should be eating according to the calorie calculator on the site.  Should I just keep dropping the calories or change something else in my diet?  I'm eating about 50/30/20 p/f/c with about 260g of protein/day.  I didn't have a problem putting on weight earlier this year, but it's a lot tougher taking it off.

are you doing any type of cardio-vascular activity?  it might help speed up the process.  really depends on your body type.. but you said you put on weight with no problems, so either lower your calories a bit more.. or you can start jogging a few miles every other day and see if that speeds things up

and remember.. there's always HIIT, and wind-sprints if you REALLLY wanna speed things up. 

My name is FOX.... and I approve this message.

I was afraid that someone would suggest cardio.  No, I don't currently do any but I am working out 6 days a week.  I guess I'll look into HIIT.  Should I try switching my ratios too?  I'd like to decide on that before I go grocery shopping this weekend so I know what different food I need to pick up.  Right now I'm thinking more carbs and less fat, but I don't really know.

YOU need to find out what works for YOU.
Some people can lose fat with a high % of carbs and low fat + med. protein.
Some people can lose fat with a high % of fat and low carbs + med. protein.

And up your calories. Don't go lower, your body will just think you're starving after a while at a low caloric intake, instead.

Try taking this week off, try to figure out what your body works best with p/f/c wise and it'll count as your one week off.

What's your training like?

5lbs in 9 weeks isnt bad considering your not doing cardio

id say keep doing what your doing, if your in a rush just add cardio.

keep the protein intake high aswell

but you have to consider, you only want to lose about 1lb a week, and if your doing about 1/2 of that without cardio i would just keep that up

For my training, I do lower body and back on Sun, Tues, and Thurs with upper body on Mon, Wed, and Fri.  Mosly compounds with 3 sets of tri's and bi's on upper body day. 

I think I have to keep my protein intake about where it is right now to stay within 1-1.5g/lb so I'll try adjusting my fats and carbs. 

I know that 1/2 a pound is not too bad, but it just seems that I should have lost more than 1% of bf.  This is my first cutting cycle though, I may be expecting too much too soon.

And how much do you sleep at night?

I still say you take the one week off before getting back onto that.

The first cut is pretty much experimenting. I hope you're recording what is and what isn't working :).

Cardio. Maybe drop your carbs some and replace with protein.

RedJeep


Cardio. Maybe drop your carbs some and replace with protein.

I don't really know how I would cut out any of my carbs.  The only carbs that I eat are from onions at breakfast, broccoli and cauliflower at lunch, a pre-workout sandwich, and a post-workout banana.  I thought that you needed some carbs to help your body absorb protein.  Plus, that would be a lot of protein. 

I only get around 7 hours of sleep b/c I have a 45 minute commute to work both ways, work for 10 hours, then go lift.  By the time I get back I have to go almost right to bed.  I usually get at least 8 hours when I'm in school though, which will be next semester. 

I am keeping track of what I'm eating on fitday and my workouts on an excel spreadsheet. 

I'm looking into cardio, but the only times that I would be able to do it would be on saturday and sunday.  Would that be worth it?

the Danimal

RedJeep


Cardio. Maybe drop your carbs some and replace with protein.

I don't really know how I would cut out any of my carbs.  The only carbs that I eat are from onions at breakfast, broccoli and cauliflower at lunch, a pre-workout sandwich, and a post-workout banana.  I thought that you needed some carbs to help your body absorb protein.  Plus, that would be a lot of protein. 

I only get around 7 hours of sleep b/c I have a 45 minute commute to work both ways, work for 10 hours, then go lift.  By the time I get back I have to go almost right to bed.  I usually get at least 8 hours when I'm in school though, which will be next semester. 

I am keeping track of what I'm eating on fitday and my workouts on an excel spreadsheet. 

I'm looking into cardio, but the only times that I would be able to do it would be on saturday and sunday.  Would that be worth it?

Worth it even 2 days is good to start with. Add carbs IMO.. Drop the post w.o banana.. Add oatmeal in the morning and some slow burning complex carbs. Your body needs energy for workouts and to rid it self of stored fats. Also dont neglect dietary fats and saaturated fats, both are good for you no matter wat the goal is. 

It is not the years in your life, but the life in your years.

the Danimal

RedJeep


Cardio. Maybe drop your carbs some and replace with protein.

I don't really know how I would cut out any of my carbs.  The only carbs that I eat are from onions at breakfast, broccoli and cauliflower at lunch, a pre-workout sandwich, and a post-workout banana.  I thought that you needed some carbs to help your body absorb protein.  Plus, that would be a lot of protein. 

I only get around 7 hours of sleep b/c I have a 45 minute commute to work both ways, work for 10 hours, then go lift.  By the time I get back I have to go almost right to bed.  I usually get at least 8 hours when I'm in school though, which will be next semester. 

I am keeping track of what I'm eating on fitday and my workouts on an excel spreadsheet. 

I'm looking into cardio, but the only times that I would be able to do it would be on saturday and sunday.  Would that be worth it?

Yeah, you are pretty low on carbs. I would eat oatmeal in the morning, I like to have starchy carbs in the morning when cutting. What is your carb ratio compared to protein and fat?
 
Cardio will definetely be your friend. Just keep at it, you are on the right track with counting calories and what not.

Throw in 15 minutes of HIIT cardio after you lift. You will have most likely already depleted your glycogen stores and will go straight to the fat burning. Worked wonders for me when I was cutting. Don't have to run for an hour. Just add a little HIIT after your lifting and you are good to go. Oh and ya.. oatmeal in the morning is good stuff. Main thing with the carbs is you want to stick with ones that won't spike your insulin and cause you to store fat. Just look up what carbs are low on the glycemic (sp?) index and stick with those. Your ratios look pretty good though, basically what I was doing during my cut. Although a better question would be why cut with fall/winter coming on? If you cut now you are just going to want to bulk come spring/summer and then you'll lose those precious abs you worked so hard for. :)

Age: 26 Height: 5'10
Weight as of 8/31/08: 160lbs.
Current weight: 178lbs.
Semi-Clean Bulkin!
Current Maxes as of 6/4/08:
Squat: 250lbs.
Deadlift: 255lbs.
Bench: 285lbs.

everythings looking right,bite the bullet.......cardio time!

if you're not continually learning then you're listening to the wrong people!!

redjeep no offense, but adding protein is horrible advice. hes 185lbs and already consuming 260 grams.
 
too much protein is bad for you body, theres only so much that it can handle before it is turned into fat

bagelsdt


redjeep no offense, but adding protein is horrible advice. hes 185lbs and already consuming 260 grams.

too much protein is bad for you body, theres only so much that it can handle before it is turned into fat

Thats how i felt and said too add carbs if anything... Loads of protein with minimal carbs could cause the body to use protein for energy as a main source.. Protein= amino acid= same stuff muscles are made of.. You dont want that. Carbs will be good for you.. You need the energy.. Esp. in a calorie deficit.

It is not the years in your life, but the life in your years.