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FightOn
03-09-2010, 11:23 AM
I am a 20 year old male, 5'5" and 162 lbs with 16% body fat. I have been eating around 1900-2100 calories for the past month, with hopes of losing enough fat ((while keeping as much muscle as possible)) to drop down to 8-10% body fat by June. For whatever reason, I have gained a few pounds. My face is suddenly fuller. I went from 24%-15% about a year ago, and I'm really worried that I am starting to gain some weight, especially with a clean diet. My BMR is 2700, btw. Could anyone give me some help and/or advice on how to make sure I lose weight, instead of gaining it?

Holto
03-09-2010, 11:28 AM
Anytime I see someone post their daily intake as X - Y it generally indicates a very rough estimate. I suspect you are way off and recommend you start tracking it using fitday.com or something similar.

As for your last question, you simply need to take in less calories than you expend. Track your cals for two weeks and post back.

FightOn
03-09-2010, 11:32 AM
I use a calorie tracker on my iPhone, so the 1900 is for non workout days, while the 2100 is for workout days. Sorry, I should have been a bit more specific.

Holto
03-09-2010, 02:04 PM
OK well then one of two things is happening.

1) You're simply eating too much.

2) You're not weighing and measuring things accurately.

One thing is for certain is your BMR is not 2700. BMR is laying in bed but not sleeping. If you're BMR is 2700 then your maintenance is over 3K. You'd be dropping 2lbs a week on the calorie intake you've indicated.

One more thing. Does the iPhone app supply values for foods? If so I suspect it's dreadfully wrong. I'd use it for data entry only and use nutrition labels and nutritiondata.com to come up with the values you enter.

Do you have a food scale?

FightOn
03-09-2010, 02:15 PM
My apologies again, my BMR is 1713. To maintain, I would need to eat 2736.

ehopkins932
03-09-2010, 02:30 PM
If you have been eating 1900-2100 a day for a month your metabolism will drop. What kind of cardio are you doing? Do you get your bodyfast tested rather than estimated?

FightOn
03-09-2010, 02:36 PM
If you have been eating 1900-2100 a day for a month your metabolism will drop. What kind of cardio are you doing? Do you get your bodyfast tested rather than estimated?

I do the stiairmaster or the elliptical every other day for 45 minutes a piece. I have it tested, I own calipers.

Holto
03-09-2010, 02:57 PM
My apologies again, my BMR is 1713. To maintain, I would need to eat 2736.

If your maintenance is 2700 it's not possible to gain weight on what you're claiming your daily intake is.

Something is clearly wrong with your numbers. Fix that and it's smooth sailing.

Unreal
03-09-2010, 03:18 PM
Did you have a high carb day or lots of sodium? It could simply be water weight.

greemah
03-09-2010, 03:58 PM
Same thing happened to me. Bump your calories up to 2300 a day for two weeks then check the scales.

I know this will be a damn hard thing for you to do since you have been trying to loose weight for so long so upping calories sounds wrong, but when I stopped loosing weight eating 1900cals a day I gave up and started bulking on 2300cals a day and actually lost a couple kgs.

Pretty sure it's due to your metabolism slowing to a crawl with the constant calorie deficit.

Also once you have done that for the two weeks, you may want to look at calorie cycling so you can end up with a weekly calorie deficit but constantly stimulate your metabolism with higher calorie days to avoid this from happening again.