marktina9767
New member
**EDITED FOR CLARITY
Long body fat rant here; I’m just frustrated. I’m using a burner for personal reasons.
I’ve been into fitness since my high school days (I’m in my late 40’s now), but I’ve never been able to shed body fat. I’m currently around 16% at 83.9146 kg/185 lb, and it’s not like I’m looking to get super low. At this point, I’d be happy to drop even 1%.
There’s a history of heart disease and type 2 diabetes on my paternal side. A big part of me wanted to shed the excess fat comes from wanted to avoid those issues.
I work out 4 days a week, and get 10k to 12k steps per day. I track my macros and weigh my portions as if it’s a religion. I’ve tried all the diet methods - low carb, low fat, high carb, high fat, intermittent fasting, body building style, etc.
Back in 2021, I was able to drop down to 168 from around 185. It was completely miserable, as I was eating about 1700 kcal a day - I had no energy, I felt weak in the gym and I had a quick fuse with people. I did a reverse diet for a couple of months and then returned to what I had been doing using the same percentages macro wise, but probably closer to 2000 kcal. I wasn't seeing much progress, so I turned to a nutritionist.
I’ve worked with this nutritionist for the last 14 months. It is essentially a IIFYM plan; with that said I typically eat pretty clean. Breakfast always includes fruit; some times Greek yogurt or cottage cheese; eggs; rarely a sugar-free cereal.
Lunch is typically some kind of meat on a salad; carrots; some broccoli/cauliflower; more fruit; Greek yogurt if I didn't have any for breakfast.
Dinner is typically also a protein and veggies. Post workout is where I will have a protein supplement and some good carbs, like a cup of oats.
I started out with a daily intake of 2200-2300 kcal (170-180 p, 100-150 c 100-110 f), adjusting monthly depending on how well things worked. In the first couple of months I dropped a little weight but not much in the way of BF, so adjustments were made after each follow up to see what might work. Currently I'm shooting for about 2150 kcal a day with my macros at 150 P, 275 C, and 50 F.
These are likely numbers based on TDEE. I've use this as a calculation in the past and in discussions with the nutritionist about my level of activity we've always aimed to be in a deficit. When I've talked about adding more cardio, the nutritionist would always insist on adding in some additional calories.
I’ve had lab work done, which all comes back normal. My PCP says I should be glad to fall in the normal range for BMI (which we all know is a terrible metric). Yes, of course, I’m grateful to be in good health and strong, but I’m living this lifestyle, investing my time, effort, and money. It’s a frustration that I haven’t been able to find a way to overcome this obstacle.
Long body fat rant here; I’m just frustrated. I’m using a burner for personal reasons.
I’ve been into fitness since my high school days (I’m in my late 40’s now), but I’ve never been able to shed body fat. I’m currently around 16% at 83.9146 kg/185 lb, and it’s not like I’m looking to get super low. At this point, I’d be happy to drop even 1%.
There’s a history of heart disease and type 2 diabetes on my paternal side. A big part of me wanted to shed the excess fat comes from wanted to avoid those issues.
I work out 4 days a week, and get 10k to 12k steps per day. I track my macros and weigh my portions as if it’s a religion. I’ve tried all the diet methods - low carb, low fat, high carb, high fat, intermittent fasting, body building style, etc.
Back in 2021, I was able to drop down to 168 from around 185. It was completely miserable, as I was eating about 1700 kcal a day - I had no energy, I felt weak in the gym and I had a quick fuse with people. I did a reverse diet for a couple of months and then returned to what I had been doing using the same percentages macro wise, but probably closer to 2000 kcal. I wasn't seeing much progress, so I turned to a nutritionist.
I’ve worked with this nutritionist for the last 14 months. It is essentially a IIFYM plan; with that said I typically eat pretty clean. Breakfast always includes fruit; some times Greek yogurt or cottage cheese; eggs; rarely a sugar-free cereal.
Lunch is typically some kind of meat on a salad; carrots; some broccoli/cauliflower; more fruit; Greek yogurt if I didn't have any for breakfast.
Dinner is typically also a protein and veggies. Post workout is where I will have a protein supplement and some good carbs, like a cup of oats.
I started out with a daily intake of 2200-2300 kcal (170-180 p, 100-150 c 100-110 f), adjusting monthly depending on how well things worked. In the first couple of months I dropped a little weight but not much in the way of BF, so adjustments were made after each follow up to see what might work. Currently I'm shooting for about 2150 kcal a day with my macros at 150 P, 275 C, and 50 F.
These are likely numbers based on TDEE. I've use this as a calculation in the past and in discussions with the nutritionist about my level of activity we've always aimed to be in a deficit. When I've talked about adding more cardio, the nutritionist would always insist on adding in some additional calories.
I’ve had lab work done, which all comes back normal. My PCP says I should be glad to fall in the normal range for BMI (which we all know is a terrible metric). Yes, of course, I’m grateful to be in good health and strong, but I’m living this lifestyle, investing my time, effort, and money. It’s a frustration that I haven’t been able to find a way to overcome this obstacle.