Food-wise, I eat around 1000-1300 calories less than my BMR needed to maintain my body weight.

And at least , I manage to spend 45mins on the eliptical daily. 500 calories.

But when I'm really motivated I will get 1000 on the eliptical (twice this week so far).

I aslo lift weights when I can, (though not to gain muscle at the moment, so not intensely)

Anyways, so with all this, happening daily, what kind of results should I expect to see?

I had been doing well with my last program, losing 10 pounds in 2 weeks, but have been stuck at 158-162 now for about a month and a half now.

Usually a 1000cal deflict will yield 2lbs lost per week. Try to up the weight training thou or you'll lose my muscle than fat.

Just to make sure did you figure in your activity level into your cal deflict?

1lb of weight=3500 calories. I think your deficit without the cardio is to high, with the cardio, I think its a bad program. YOu should try about 500-600 calories less than your maintenance level and see how that goes. Otherwise your gonna drop all muscle and be a low metabolising skinny fat dude.

1lb of weight=3500 calories. I think your deficit without the cardio is to high, with the cardio, I think its a bad program. YOu should try about 500-600 calories less than your maintenance level and see how that goes. Otherwise your gonna drop all muscle and be a low metabolising skinny fat dude.

I agree. I think you've plateued because your metabolism has slowed down. The body seeks homestasis. If you have that much of a deficit and you're doing cardio on top of it, your metabolism will probably slow down. Seems like what happened.

Thanks for the suggestions.

So basically cut my cardio to say 250 cals? and increase weight-lifting?

So basically cut my cardio to say 250 cals? and increase weight-lifting?
Up your calories!! Weight train 3x a week minimum. Move your cardio to 3x a week on your non-weights training days; if you're not seeing significant progress after a couple of weeks then you can always up the cardio to 4 days, then, if need be, 5 days, and only then, to 6.

You should only do as much cardio as you need to see positive results because if you hit another plataeu later down the line, you have an additional trick in the locker to help break it (among other reasons).

Read the "sticky's" at the top of the cutting page :tu: . Your goal should be to lose fat, it sounds as though you're losing muscle. When you lose muscle the rate at which your body burns cals slows down and therfore, fatloss slows down.

...now go read up! :gl:

Food-wise, I eat around 1000-1300 calories less than my BMR needed to maintain my body weight.

And at least , I manage to spend 45mins on the eliptical daily. 500 calories.

But when I'm really motivated I will get 1000 on the eliptical (twice this week so far).

I aslo lift weights when I can, (though not to gain muscle at the moment, so not intensely)

Anyways, so with all this, happening daily, what kind of results should I expect to see?

I had been doing well with my last program, losing 10 pounds in 2 weeks, but have been stuck at 158-162 now for about a month and a half now.

Let's see. 1300 cal.intake, 1000 spent on cardio, plus bodily functions.
ummmmm , The way I figure it, you'll be dead soon.

Let's see. 1300 cal.intake, 1000 spent on cardio, plus bodily functions.
ummmmm , The way I figure it, you'll be dead soon.

Agreed. Dude, bump up thoses calories with some clean protein and carb sources and train heavy. Focus on putting on the muscle. If people would change their thought process to "training for muscle" instead of training for "fat loss" they would be much much leaner with a higher metabolism.

And eat more. If you try to cardio yourself thin while eating nothing, then you will burn mostly muscle.

If the goal is to burn fat, you will be better served centering your workouts on lifting, and doing your cardio after you lift, but for shorter periods of time. Alternatively, put your cardio on your "off" days.

I can't stress the importance of lifiting enough when it comes to burning fat. It builds muscle which keeps your metabolism up, which helps you burn a lot more fat.

I admit that it sounded counterintuitive to me at first. But my plan of lots of cardio wasn't working - so I gave it a shot. I'm now more than 40 lbs lighter and much stronger than I was in January. If nothing else, get a plan for lifting and give it a month.

Food-wise, I eat around 1000-1300 calories less than my BMR needed to maintain my body weight.

And at least , I manage to spend 45mins on the eliptical daily. 500 calories.

But when I'm really motivated I will get 1000 on the eliptical (twice this week so far).

I aslo lift weights when I can, (though not to gain muscle at the moment, so not intensely)

Anyways, so with all this, happening daily, what kind of results should I expect to see?

I had been doing well with my last program, losing 10 pounds in 2 weeks, but have been stuck at 158-162 now for about a month and a half now.
Low calorie intake + boat loads of cardio + not much of a weightlifting scheme.

I think you can expect to lose weight, but a lot of it will be muscle, probably the majority of it.

Let's see. 1300 cal.intake, 1000 spent on cardio, plus bodily functions.
ummmmm , The way I figure it, you'll be dead soon.

Are you dead yet?

Anyways, so with all this, happening daily, what kind of results should I expect to see?

I had been doing well with my last program, losing 10 pounds in 2 weeks, but have been stuck at 158-162 now for about a month and a half now.

You have no metabolism. You are joining the ranks of the "skinny fat". What is your height?

You have no metabolism. You are joining the ranks of the "skinny fat". What is your height?

I am 5'11".

I put on about 30 lbs when weightlifting, but I still had a noticable amount of fat, so I figured if I concentrated on losing the fat first, then I would go back to adding muscle.

I still have an above average amount of muscle for my age group. I've just never been able to shed this extra fat, no matter what I've tried.

I am 5'11".

I put on about 30 lbs when weightlifting, but I still had a noticable amount of fat, so I figured if I concentrated on losing the fat first, then I would go back to adding muscle.

You are 5'11, 158. Your weight does not need to be lower. You should be lifting weights and intensely. Weights should be one of the most important factors in fat loss. With your low-calorie diet and lack of weight training, the weight you lose will be muscle. You're not losing cause your metabolism has shut itself down to try to prevent that. Gradually start bumping calories up. 200 the first week. 100 per week after that. And lift regularly and intensely with a well-planned program. Cardio can be kept to a minimum.

You are 5'11, 158. Your weight does not need to be lower. You should be lifting weights and intensely. Weights should be one of the most important factors in fat loss. With your low-calorie diet and lack of weight training, the weight you lose will be muscle. You're not losing cause your metabolism has shut itself down to try to prevent that. Gradually start bumping calories up. 200 the first week. 100 per week after that. And lift regularly and intensely with a well-planned program. Cardio can be kept to a minimum.

Ok, so if I will be switching to a muscle-building system, what should my caloric intake be in comparison to my BMR?

Ok, so if I will be switching to a muscle-building system, what should my caloric intake be in comparison to my BMR?

You're not really going to be switching to a muscle-building system. Your metabolism is chronically depressed. Once you get it sped back up through eating more, you can most likely eat a good 500 calories more than you have been and still drop fat. With proper weight training (which is a big part of revving metabolism and also healthy body composition) it's very likely you'll be able to put on a few pounds of muscle at the same time. It just won't be near the muscle gains you would expect if gaining muscle was your primary goal and you were eating a proper bulking diet.

BMRs themselves are just a good guideline. Bump up the calories gradually. Stop with 500 calories more than you are currently eating. Start lifting hard. See how your physique responds, and then adjust your plan based on that. Good luck!

BMRs themselves are just a good guideline. Bump up the calories gradually. Stop with 500 calories more than you are currently eating. Start lifting hard. See how your physique responds, and then adjust your plan based on that. Good luck!

So basically, eat more, focus on weight-lifting more instead of cardio, so I can build the muscle required to burn the fat?

So basically, eat more, focus on weight-lifting more instead of cardio, so I can build the muscle required to burn the fat?


Hey fellas, I think this guy has discovered the secret that many. many others on this site seem to be missing.

Now go DO IT my friend :bb:

So basically, eat more, focus on weight-lifting more instead of cardio, so I can build the muscle required to burn the fat?

YES. Good luck!

I am 5'11".

I put on about 30 lbs when weightlifting, but I still had a noticable amount of fat, so I figured if I concentrated on losing the fat first, then I would go back to adding muscle.

I still have an above average amount of muscle for my age group. I've just never been able to shed this extra fat, no matter what I've tried.

5'11", 158lbs....Man...you need to be bulking, not cutting!!

Let me put it this way...I'm 5'10", and 225.5 pounds...at 23-25% bodyfat. Even figuring the high end of that, this means that I have 168.75 pounds of lean body mass. You are 10 lbs below that. There is no doubt in my mind that you need to focusing on building muscle, and not losing fat.

5'11", 158lbs....Man...you need to be bulking, not cutting!!

Let me put it this way...I'm 5'10", and 225.5 pounds...at 23-25% bodyfat. Even figuring the high end of that, this means that I have 168.75 pounds of lean body mass. You are 10 lbs below that. There is no doubt in my mind that you need to focusing on building muscle, and not losing fat.

I don't know about all that now.I'm 6'1, 152lbs. I've managed to hold onto some decent muscle at 8% or lower. I think it has alot to do with proportion and individual "builds".

I don't know about all that now.I'm 6'1, 152lbs. I've managed to hold onto some decent muscle at 8% or lower. I think it has alot to do with proportion and individual "builds".

I'm far from skinny, I have a fair amount of muscle considering my weight.

Eitherway, I'll try this setup, hopefully it will finally yield results.

I don't know about all that now.I'm 6'1, 152lbs. I've managed to hold onto some decent muscle at 8% or lower. I think it has alot to do with proportion and individual "builds".

I 6'0 at 225 and in the low 20's.

I 6'0 at 225 and in the low 20's.

I'm trying to get a low body fat % if that's a factor at all.

I've tried just about everything I can find, but I can't seem to lose the last few pounds.

bf% is the most important factor unless you an althete(bodyweight is just has important). Good diet (i'm working on it) weight train and a little bit of cardio.

Well, I have to be honest. I tried working out my BMR and found it was at around 2500kcal or 3000kcal. Now, I was on a bulking program at 3000kcal and was putting on weight, muscle mostly but some fat too. Put on 14kg(around 30lbs) in 6 months. So 3000kcal is definitely not my BMR. Then, my brother said he just multiplied his weight in lbs by 10-12 times. I'm at a minimum of 1600kcal now, zig zagging up to 2000kcal a day. Steady progress but definitely not fast, 1-2lbs a week. MY body just loves to keep fat. I'm not obese by any means but unfortunately or fortunately my body keeps its weight (muscle and fat). So, its difficult for me to lose muscle but also difficult to lose fat. Now I hear some people eating 2g of protein per lb, cardio 6 days a week etc. If that works for them, then fine.Personally, I eat 1g of protein per lb of bodyweight(160g), at least 36g of fat, I cardio 2-3 times a week (gonna try HIIT this week) and weight train 3 times a week and have my sunday day off. Believe me, its more than enough. Hit weights hard, alternate your reps, sets, exercises every now and again just to keep it interesting. It takes time! You can go on a quick diet like Atkins, Cabbage soup diet or whatever and you will lose weight fast but it will not preserve muscle. You just lose weight period.

Well, I have to be honest. I tried working out my BMR and found it was at around 2500kcal or 3000kcal. Now, I was on a bulking program at 3000kcal and was putting on weight, muscle mostly but some fat too. Put on 14kg(around 30lbs) in 6 months. So 3000kcal is definitely not my BMR. Then, my brother said he just multiplied his weight in lbs by 10-12 times. I'm at a minimum of 1600kcal now, zig zagging up to 2000kcal a day. Steady progress but definitely not fast, 1-2lbs a week. MY body just loves to keep fat. I'm not obese by any means but unfortunately or fortunately my body keeps its weight (muscle and fat). So, its difficult for me to lose muscle but also difficult to lose fat. Now I hear some people eating 2g of protein per lb, cardio 6 days a week etc. If that works for them, then fine.Personally, I eat 1g of protein per lb of bodyweight(160g), at least 36g of fat, I cardio 2-3 times a week (gonna try HIIT this week) and weight train 3 times a week and have my sunday day off. Believe me, its more than enough. Hit weights hard, alternate your reps, sets, exercises every now and again just to keep it interesting. It takes time! You can go on a quick diet like Atkins, Cabbage soup diet or whatever and you will lose weight fast but it will not preserve muscle. You just lose weight period.

That's how i started actually using the 10 - 12 formula and it worked fine. But i'm slowly adapting to the BMR method but i will be flexible and monitor. Its just a guideline to me. Thinking about it 1000cals minus my BMR is about 10 X my weight (well 200cal off but i wasn't that strict) :lol:

Then, my brother said he just multiplied his weight in lbs by 10-12 times.



how accurate is the 10-12 gauge? is that more accurate then the harris benedict or kathie mcardle?

because if 10-12 is a better way then for me harris ben and kathie are 500 way off.