crankybuzzard's Journal, 30 January 2018

As you lose weight, your TDEE goes down by an approximate rate of: every 10lbs lost = 100 calories less burned per day, all other factors being equal. So you say you're eating how you have been for months but, given that you've lost over 60lbs in the last 6 months (omfg congrats btw!!!), what you were eating to lose over the past few months may now simply be what you need to eat to maintain. Now, as you're probably working out more and (as indicated by the measurements: again, congrats!!!) have a lower bf%; you're probably not ACTUALLY burning 600 less (60/10 * 100) because more activity and higher LBM% increases TDEE... but you're still probably burning significantly less than you were when you started simply due to less mass. My recommendation would be to calculate your sedentary TDEE off your current stats, then knock 300 to 500 kcal off of that. Then, depending on how you feel at that, decide whether or not to eat back your exercise calories... just don't use FS's estimates of how much youre burning working out; it WAY over-estimates. Just my two cents! Regardless, you're doing amazing! Keep it up! ^_^ 

The scale is a frigging butthead. My scale is seriously messing with me despite the fact that I need new smaller clothes again (this will be my 4th wardrobe upgrade in 2 years) but will wait until I hit that 199 mark. I too am feeling great and I am right by your side bro on this journey. 

As mentioned above by several folks, body recomposition changes (losing fat while keeping muscle) is not always easy but should be everyone's goal as then our Basal Metabolic Rate (BMR) stays as high as possible while losing fat weight. Unless we are an elite athlete in full training mode, our BMR burns more calories in a day, week, month than all our exercise efforts. Keeping active and using resistance training to maintain lean muscle weight (keeping our BMR high) is also very important to avoid rebound weight gain if/when we hit maintenance mode.  

Also a FYI, my best month losing fat was one of my slowest weight lose months in the past, I also went through three long plateaus before getting close to goal weight. Watching others here on FS power through a plateau really kept me motivated to get through mine. Finally, as far as determining BF% goes, it is all relative, use your clothes fit, take an honest picture every week or so to see changes, very easy and less hassle. Good luck CB!!  

I agree with 8Patty, you're getting into great shape with exercise, don't let the scale numbers determine what you're becoming. Keep it up and you'll get the results. We're with you brother! 

This is a very good thread for me. I too can relate. My waist is still 32" down from 38", my chest, arms and legs are larger. I did pick up about 5 pounds and a few notches on my belt during the holidays. I'm back in the gym now and the extra notches on my belt are gone but I have not loss as many pounds as I have expected. I think it's to early to claim it as muscle so I'll just keep training, trying to stay on track with my diet and see what happens. You are not by yourself... 

Maybe change your goal to inches. 

I understand the frustration. Things have slowed down for me too. Yes I have definitely been building muscle. I still want to keep losing fat though. After completely stalling I am slowly starting to slowly lose again. What I have done is vary my exercise more. Walking some days, running others, taking classes also, (mostly strength or full body). I have also cut down on dairy. No more cheese or cream. I'm eating more coconut oil to supplement the fat. My next plan is to change my intermittent fasting schedule. I'm going to eat during an earlier window. I feel my body has gotten used to the schedule it's been on and I need to implement changes here and there to rev it up. One last thing I realized from looking at years past is I always gain or maintain during colder months and lose much more efficiently during warmer weather. Maybe partly because my body wants the fat for warmth and also because I am out and about less. I am 8.4lbs from my goal which I had hoped to reach by Feb 21st, my anniversary. I will continue to aim for that goal but have accepted that the last 10lbs are the hardest fought and it may take a few months to get there. I think you are doing inspirationally well. You have truly turned your life and your health around. Your waist measurement, and your blood pressure are two of the most important indicators of health. What I would never do is stop strengthening my body to alter numbers on a scale. That is ludicrous to me. Keep working towards a lean body and a healthy heart. (You need cardio to give that heart a workout), and our muscles increase our metabolism and protect our bones and our organs as we age. My advice is......Change things up a little. Maybe implement one (small)new strategy a week, and see what happens....and don't stress about it, it raises your cortisol levels which slows down weight loss. The excess weight will come off, maybe not as fast as we'd like, but it will come off. As long as we do not support a lifestyle that keeps us fat, the weight has to eventually come off. 

Body fat is a much better measure. You can purchase a digital caliper for $35 at the Vitamin Shoppe. Take three measurements and average. Also, on the resistance training, suggest that if you want a change to lean out, move to medium weight, high repetition (5x12 or 5 x 15) with no more than 20 seconds of rest between exercises. You should perform around 400 reputations in an hour or less. This way, you get in the resistance training AND cardio at the same time. 

What keto style are you following? Many folk with such issues have been super happy with results once they went the Common Sense Keto approach (Facebook group). Good luck to you! 

what are your keto ratios. fat% protein % carb% 

There are some great comments here from knowledgeable people. I’m not so knowledgeable but I am opinionated so I have to chime in. NEVER decrease exercise (weight) in order to decrease weight on the scale. It is not the scale number that you want anyway. It is the look and feel of being healthy and fit. Often we lose sight of that because we get so focused on the little box with numbers. Someone mentioned the keto gains calculator. I joined their Facebook group at the beginning and they have great advice. They are annoyingly superior when giving it (at least some are) and I turned off the thread because of it but they are helpful. Their macro calculator seems the best to me and they are certainly not fans of the fat bomb. They say you have plenty fat in your body to use so no need to try to go crazy adding it. Basically you meet your protein goal, stay limited on the carbs and use fat as a lever. Not sure what a lever is for but I think it is so you can get enough to not be hungry but not too much if fat is what you are trying to lose. And you stay below your calorie limit. You have to recalculate macros else you will maintain when you want to lose. They would also say you are not stalled. That is only when you have 3 months of no scale decrease and no measurement decrease. Bottom line is - you are doing great! If you make a change be sure to make a small change. Don’t change your woe. It is and has been working for you. 

Muscle is much more dense than fat. And as a result it weighs more. Fat also takes up more room than muscle. What you are doing is ridding yourself of fat weight and adding muscle weight. You will decrease in size yet the scale will say you're not losing any weight or even gaining. Google fat vs muscle weight and the photo there will explain it better than I can. I also agree with your "employee" trainer, heavier weights cause larger muscles, while lower weights (more reps) causes lean bodies. Think of it this way. . . body builders use heavier and heavier weights to increase the size of their muscles. While other athletes like track & field, wide receivers, baseball players use lower weights for leaner, faster more agile bodies. Instead of lifting heavy, decrease your weight and increase your reps. For example, if your max bench press is 225 with 4 reps, decrease the weight by half and do 15 to 20 reps. I hope this helps. You are on the right path. Don't let the scale deceive you. Stay the course.  

Just stopped by to throw in the kitchen sink😂😂😂 oh, and some bacon 🥓 🥓 🥓 

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