I've lost a total of 33lbs since jan 4th. But i've only lost 6 pounds in the past month. Its really starting to piss me off.

in the begining of feb when it started to slow down I lowered my cals quite a bit down to about 1300. Then decided that was too low and upped them to 1900. Nothing happened at 1900 for about 2 weeks. So now ive cut down to about 1000 a day for the past 2 weeks. First week of doing this i lost 5 lbs. This past week i've lost 1.5 lbs.

I know im probably lossing muscle but my lifts are incresing every week.

I really dont know what to do now.


i have been keeping my carbs around workouts. havent been mixing carbs and fat ever.

Been trying to keep my sat fat intake really low so I've only been getting bout 15% fat a day. Is this a big problem?

I just dont know what to do. I mean i guess 6.5lbs in a month isnt that bad but i'd really like it to be going allot faster then that. And its not like ive been lossing bf% without lossing lbs. I look the same.

I think it sounds like your expectations are too high. 33 pounds for the year is phenomenal and 6 pound for the month is great. That's the very top end of what's considered "healthy weight loss". Most people shoot for 1-2 pounds per week. Plateaus are going to happen and big drops are going to happen. If weight loss was linear I'd say you have a point, but it's not, so you just have to hang in there and look at your weight loss as a bigger picture. Your body may just be adjusting to going up in calories. 1900 is still on the low end, I think. Give it time and patience, those two things are just as important (if not more) than the intensity you give in the gym.

Slush_puppy is right.

Also -- I am assuming you started in January. If you started in January, then your increased weights in lifting makes sense -- those are gains that most newbies make. You can pack on the muscle quick at the very beginning even with a low calorie diet. That means you are losing weight by losing fat, but gaining weight by building muscle. So, your weight may fluctuate or maybe not -- that doesn't mean it's not working -- actually, it may be working great!

Check your body fat%. Is is going down? I'll bet it is.

Lastly -- don't worry so much about the scale. Think more about the mirror. More than the mirror, think about how you feel -- your energy level, your mental alertness, your sleeping patterns. How are you doing with those things? Better? I'll bet yes. Those are more important and a better scale than the one that measures weight. The scale is good, I weigh myself 4-6 times each week, but you have to put the scale's information in it's proper place.

Hope this helps.

There are two obvious "red flags" I see with your current approach. First off, you're taking your calories way too low. You may have to raise your calories up to maintenance level for a week or so just to get your metabolism going again. Whenever you try to starve the fat off, you end up shooting yourself in the foot, because your metabolism will eventually slow down and you'll likely lose a lot of muscle.

Second, you should be consuming more healthy fats. Fifteen percent of your total calories from fat isn't enough, particularly if your carbs are low.

The reason your weight loss has slowed down is because you cut your calories too low and now your metabolism is dead.

If you really lost 5 lb last week I'm certain at least half was muscle. I don't doubt that you've lost considerable muscle with the 33 lb and that is killing your metabolism as well. This is why you still look the same.

Good day

If you really lost 5 lb last week I'm certain at least half was muscle. I don't doubt that you've lost considerable muscle with the 33 lb and that is killing your metabolism as well.



do you really think i could be gaining in how much i can lift and still be lossing muscle?

I think so, yes. You may be gaining in some areas (where you are lifting) and losing in other places. I don't know for sure, but that would be my guess. I would think it is related to newbie gains.

Raising calories I think would help.

I've lost a total of 33lbs since jan 4th. But i've only lost 6 pounds in the past month. Its really starting to piss me off.

in the begining of feb when it started to slow down I lowered my cals quite a bit down to about 1300. Then decided that was too low and upped them to 1900. Nothing happened at 1900 for about 2 weeks. So now ive cut down to about 1000 a day for the past 2 weeks. First week of doing this i lost 5 lbs. This past week i've lost 1.5 lbs.

I know im probably lossing muscle but my lifts are incresing every week.

I really dont know what to do now.


i have been keeping my carbs around workouts. havent been mixing carbs and fat ever.

Been trying to keep my sat fat intake really low so I've only been getting bout 15% fat a day. Is this a big problem?

I just dont know what to do. I mean i guess 6.5lbs in a month isnt that bad but i'd really like it to be going allot faster then that. And its not like ive been lossing bf% without lossing lbs. I look the same.
You’re setting yourself up for major hormonal problems. Trust me. Your body is holding on to your remaining fat as hard as it can because your calories are so low. You’ve probably only just started to lose muscle, but with this plan the loss will accelerate. It’s possible to increase your lifts while losing muscle. I did it for over a month last summer. There are many factors that determine how much weight you can push up. Muscle mass is only one of them.

Take two weeks off from your current diet plan right now. Eat your maintenance level calories, with 30% of your calories coming from healthy fats. You will not die, you will not explode, you will not gain back the fat you've lost this year. Getting greedy and shooting for more than 1-2 lbs/week is dangerous.

I think your calories are a bit low
find out what your Basal Caloric Rate is from this site:

http://www.room42.com/nutrition/basal.shtml

Cut your cals to about 500 less than what that says and you should continue losing.
Dont try to lose too much too fast, its normal to lose fast when you start the same as gaining muscle when you start is faster.
You should aim to lose around 1 pound per week that way your not likely to lose muscle.
If your getting stronger each week either by increasing in weight reps or both, your not losing muscle.