Tuesday, August 19, 2025

I'm not losing weight. What gives?

Weight loss anomaly. I have been stuck yo yo- ing for months.

39M, 6 ft, 214 lbs

Bench ~ 315 1 REP PR\ Deads ~ 425 1 REP PR\ Front Squat ~ 225 1 REP PR (I dont back squat...bad back)

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2 recent DEXA scans (yes a real dexa machine from a medical physician):

May 30: 228lbs, 27%bf, 160lbs lean mass

July 30: 214lbs, 27%bf 158lbs lean mass

I was on creatine the first weigh in and stopped taking it shortly after.

Bone density remained the same, I lost only 4 lbs of fat, and 8 lbs of what I can only assume is water/salt/glycogen

RMR is 1923

Scan shows muscle loss, but between both scans my strength has either remained steady or slightly increased depending on the lift.

Regardless, my clothes fit looser, muscle tone is getting more visible and vascular, but progress is incredibly slower than my last cut, when I used the exact same diet/process to shred to 9%bf.

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Recent Bloodwork shows 680 testosterone score, and normal bloodwork across the board.

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Daily fitness includes (with chest HR monitor):

A morning f45 workout (avg 640 cals)\ Evening lift (avg 500 cals)\ Evening hot yoga (avg 400 cals)

Roughly 1500 cals per day in fitness

Daily diet hovers around 2200 cals avg.\ Avg 200g protein. I do weigh portions on a scale for calorie tracking. Every 2 weeks I have an insane cheat day of like 10,000 cals, And causes a temporary water/glycogen weight fluctuations of 15lbs.

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With fitness and diet, I am running an avg deficit of plus or minus1500 cals per day based on

RMR(1923) ×1.2 = 2307\ Excercise burn Daily = 1500\ TOTAL 3807\ LESS calorie intake of approx 2200\ Equals 1600 CALORIE DEFICIT DAILY\ Which should amount to 3.2 lbs per week.

Yet im stuck between 210 and 220 on the scale 3 months later...

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In summary -

1500 Daily calorie deficite\ Weight not changing\ BF% not changing.\ Strength holding steady\ Stopped taking creatine monohydrate (Canadian made) still no change.

What. The . Fuck is going on here?

All thoughts are welcome.

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