![]() ![]() I would make certain your tracking is on point before I'd reduce calories though. You either are eating more than you think (very likely, happens to almost everyone) or your calorie goal is too high. If this stall has been for more than a month then you are most likely not in a calorie deficit. It might be that you are just temporarily stalling but are actually still losing fat and it's being masked by water retention. Macro Calculator - Calculate Macros for Weight Loss Use our advanced macro calculator to calculate your daily calorie needs and macronutrients ratios, the calculation based on your age, height, weight, gender, and activity level. How long has it been since your weight stopped going down? Weight loss is nonlinear and becomes increasingly so the longer you are in a calorie deficit. I am currently eating 1600 calories a day, 180 c, 140 p, 36f. I lift heavy 4 days a week, with a lot of supersets, drop sets, and pushing to my limits on weight. I currently weigh 138 and would like to cut down to 128-130. I was seeing a lot of fat loss and increase in definition for the first 3 months but then it’s like i hit a plateau. What do you mean by this? What is your goal and what are your current results (speed of weight loss/gain, rate of strength gain, etc)? If you could expand on that and also list your height, weight, current workout plan, plus current calories and macros, the people here could help guide you on what changes to macros/calories are indicated. You say that you are not getting the results you want. You have to alter your calories and macros based on your actual results. Step 1: Calculate Your TDEE (daily calories required) Gender: Male Female. Under Protein: Choose Custom grams per lb. Under Step 3: Select Your Nutrition Plan. All the calculators use very similar equations to come up with the numbers they spit out. It also allows for future adjustments if your progress stalls.
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