Sunday, September 22, 2024

Weight Loss Plateau

Hi, hoping to gain some insight on my current weight loss plateau.

Background is since November last year I have gone from approx 180kg [396lbs] (scale maxed out at 180kg [396lbs] so not really sure) to currently at 137kg [302lbs], so approx 43kg [94lbs] lost through strict calorie control and logging as well as fairly inconsistent gym sessions.

This last month I have stepped up at the gym and have been consistently hitting 5-6 days per week of mostly weight lifting with some light cardio.

I have generally been losing around 1kg a week up until this point where I have started to gain weight over the last couple weeks to the point where I've basically achieved nothing this last month despite working harder then ever and maintaining a 400-500 calorie deficit from my BMR.

I figure my BMR to be 2338.25 based on my current weight and height of 181cm so I should be in 400-500 calorie deficit.

This is very frustrating as I feel like I am doing everything right only to achieve nothing. I really wanted to get below 120kg by the end of the year and I was tracking well for this but this goal seems no longer achievable.

Here is my recent weight gain (ignore 2023 where I gained all the weight I had lost back after a bad break up):

https://imgur.com/a/8yfJZTJ

Here is what my workout history looks like:

https://imgur.com/a/ojwaFpj

Here's my typical weights program followed by 15 minutes of cardio:

https://imgur.com/a/janyHNd

Here is my calorie intake and estimated expenditure, switched to MacroFactor recently but I was using MyFitnessPal with the same targets and consistency previously:

https://imgur.com/a/6sdWHCd

Here is my new program from this mornings check in:

https://imgur.com/a/YxcKFwG

Any advice would be great, the new goal of 1600 calories seems really low to me given my BMR and activity level, should I trust the app here?

The weight gain seems too extreme to me to be attributed to muscle gain but I can't understand how I am gaining weight given how hard I am working.

Cheers.

submitted by /u/Skxsis
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