I have exhausted all of my knowledge trying to lose this last bit of weight.
My goal has to been to get to 10-12% BF when I started my cut back at the beginning of january (I started off at just over 200 lbs). I roughly estimated my lean body mass using one of the scales that uses BIA to give you a BF % reading (I know the number can be inaccurate, but works well to measure progress if you are measuring the relative difference of readings) and figured my goal weight would be around 180 lbs.
I went on an OMAD diet at the beginning of the year and it worked well. I got a lot of exercise as well. I play ice hockey at the collegiate level, lift 3-4 times a week, and occasionally ran 3-4 miles a few times a week. The season has been over (playoffs got snubbed bc of Covid :/) and gyms have been closed so i’m just running every day now.
I have NOT been able to lose these last couple pounds. I have hit a plateau. I ran into a similar problem when I was 17 and I was 193 lbs at beginning of March 2017 and weighed in at 165 lbs at the beginning of June 2017. I wanted to get to 160 ish then, but could not, no matter what I did, lose that last bit (I’ve put on some muscle since then, hence the difference in goal weight).
My fear is that I am not eating enough now to sustain muscle and my basic body needs. (I will occasionally feel lightheaded, but if I eat it will go away). I don’t know if my deficit margins too large still and that’s why. Or if maybe I am not getting certain vitamins or minerals in my diet that i’m supposed to since i’m cutting a lot of my calories.
My BMR rn is ~1892cal and my recommended cal intake to maintain w/ my level of exercise is probably north of 3000cal. I don’t track my macros too closely, but i’d say I eat ballpark 1500-2000 calories, some days more some days less, and probably ~150g C / ~150g P / ~50g F (those numbers could be WAY off. I just try to eat as less carbs and as much protein as I can). It’s relatively clean eating; chicken, lots of water, protein bars, not too much candy or empty calories).
I don’t know what I can do to push thru to my goal. I can’t realistically exercise anymore, and i don’t think it is safe to cut any more calories. I was wondering if anyone had some advice or insight. Thank you!
TL;DR - I am at 14% BF and 187 lbs and I want to get to 10-12% range but I can’t. I run 4 miles daily and lift regularly (when gyms are actually open). I eat a lot of protein and less carbs, and my cal intake is low as is. I can’t exercise any more and don’t think it’s safe to cut any more calorie intake. Any advice?
[link] [comments]
source https://www.reddit.com/r/loseit/comments/g5s8gv/help_trying_to_get_the_last_5ish_lbs_off_m_6_20/
No comments:
Post a Comment