Decided to go on a mini-cut at the start of January with the intention of losing as much fat as possible in 6 weeks. I dropped my calories to 2,000 per day and started doing more cardio (walking outside & incline treadmill). However, I am now three weeks in an have seen very little change in weight. Prior to this cut, I was on a 6 month bulk which ended at about 3,400 calories per day but still struggling to gain 0.5lbs per week. Prior to that bulk, I did a 13 week cut which ended at about 2,200 calories and losing about 1.1lbs per week (however I literally cheated on this diet constantly so calories were actually higher but I still was losing weight). Below is a link to my weight spreadsheets for these phases & more description of diet, cardio, etc.
Weight Loss Doc: https://drive.google.com/file/d/1dxtjru4JVX9x0xS7PC9ftBnV11UOsmCb/view?usp=sharing
Lifting routine has been the same for the past year (Reddit PPL). All weight measurements were taken first thing in the morning after emptying the tank.
March - June 2020 Cut: Gyms closed due to the virus so I decided to get lean for summer (still had access to bench, barbell, & plates at home). I went from about 174lbs to 158lbs in 13 weeks with the goal of losing 1.1lbs per week. Started at 2,500 calories & running 2-3 time per week, ended at 2,200 calories and walking 10,000-12,000 steps per day. Like I said I constantly ate above my goal calories, almost on a daily basis, because I was still seeing weight loss.
July - Dec 2020 Bulk: Gyms opened up so I decided to start bulking again. I went from about 158lbs to about 169lbs in 27 weeks. For the first 13 weeks, I aimed for about 3,000 calories per day but went over that all the time. At week 15 I actually starting sticking to my calories goal of 3,000 calories per day and ended at 3,400 calories per day on week 27. Even at 3,400 calories, some weeks I would go over my average weekly weight gain goal of 0.5, other weeks I would barely gain anything. At the start of the bulk I maintained the 10,000 steps per day but was only taking about 5,000-7,000 steps per day by the end.
January 2021 Cut: Decided I have gained a bit too much body fat and want to cut down. Originally wanted to try a mini-cut and lose as much fat as possible in 6 weeks (goal of -2.5lbs or -1.5% per week). However, I have seen very little progress and might just turn this into another 12-16 week cut at this rate of weight loss. I dropped my calories to 2,000 per day and haven't gone a calories over that since the cut started. I upped my daily steps to 8,000-10,00 per day by mixing in walking on incline treadmill & longer walks outside. Saw significant weight loss the first week (-3.5lbs) which I know is water weight, but only lost -1.43lbs during week 2 and -0.4lbs during week 3.
I am truly stumped here! I wasn't gaining that much weight eating 3,400 calories per day and doing very little cardio at the end of my bulk, but now that I'm eating 2,000 calories per day and doing a decent amount of cardio and seem to almost be maintaining. I'm also eating less and doing more cardio than my previous cut where I had no problem seeing the scale go down. Does anyone have an explanation for me or any ideas/advice/feedback/help? Am I maybe putting on some muscle? Am I maybe going to see a whoosh coming where the scale just drops a few lbs? Should I stick with my calorie goal, lower it, or add more cardio?
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