Starvation Mode?!?!
Starvation Mode?!?! WorkoutWarrior7
Sorry for the book but I'm frustrated and trying to figure out what to do next.
I’m a 36-year-old male that is 6’5” and weigh 240 lbs. with 15% bodyfat (confirmed via fat caliper self-test and scale). My goal is to build muscle while also reducing my body fat. My problem is that I’ve been unable to reduce my bodyfat for 6 months, even though I’m tracking calories consumed, burned, and making sure I’m at a deficit.
During December of 2014 I reached my heaviest which was 255 lbs, over the next 9 months I worked out 5-6 times a week while maintaining a calorie deficit every day until I reached my lowest weight of 207 lbs at the start of September 2015. So I having a deficit works because it was very affective for me 6 years ago. Since then I’ve stayed primarily between 225-240 with varying levels of calorie tracking but staying consistent with some sort of cardio and weights.
Starting in September 2020 I got back to regular exercise, I’ve averaged 5 days a week of cycling and weight workouts. Since March 2021, I dialed it up working out at least 6 days a week with most weeks being all 7 days. Some of the days I split up weights and cardio into 2 sessions (morning weights of 30-45 mins and evening walking or cycling of 20-45 mins). Since March I’ve maintained 235-240 with an inability to lose any meaningful bodyfat but I have been getting stronger and my cardio is improving (improved resting HR and improved max vO2).
Below are my daily averages since mid-March:
- Apple watch total calories burned: 4,145
- Calories consumed 2,646
- Calorie deficit: 1,499
*I realize both the Apple Watch and my calorie tracking isn't 100% correct, but hard to imagine that I'm 1,499 calories off each day.
With these averages I’ve been able to get stronger, gained about 2 lbs but unable to reduce my body fat. I feel like I’m working hard instead of smart. Why do you think I’ve been unable to further reduce my bodyfat? Is this the example of being at too big of a deficit so my body is in “starvation mode”. If so, would you recommend I decrease my deficit by a combination of burning fewer calories and eating more?
https://ift.tt/eA8V8J September 28, 2021 at 12:57AM Bodybuilding.com Forums
I’m a 36-year-old male that is 6’5” and weigh 240 lbs. with 15% bodyfat (confirmed via fat caliper self-test and scale). My goal is to build muscle while also reducing my body fat. My problem is that I’ve been unable to reduce my bodyfat for 6 months, even though I’m tracking calories consumed, burned, and making sure I’m at a deficit.
During December of 2014 I reached my heaviest which was 255 lbs, over the next 9 months I worked out 5-6 times a week while maintaining a calorie deficit every day until I reached my lowest weight of 207 lbs at the start of September 2015. So I having a deficit works because it was very affective for me 6 years ago. Since then I’ve stayed primarily between 225-240 with varying levels of calorie tracking but staying consistent with some sort of cardio and weights.
Starting in September 2020 I got back to regular exercise, I’ve averaged 5 days a week of cycling and weight workouts. Since March 2021, I dialed it up working out at least 6 days a week with most weeks being all 7 days. Some of the days I split up weights and cardio into 2 sessions (morning weights of 30-45 mins and evening walking or cycling of 20-45 mins). Since March I’ve maintained 235-240 with an inability to lose any meaningful bodyfat but I have been getting stronger and my cardio is improving (improved resting HR and improved max vO2).
Below are my daily averages since mid-March:
- Apple watch total calories burned: 4,145
- Calories consumed 2,646
- Calorie deficit: 1,499
*I realize both the Apple Watch and my calorie tracking isn't 100% correct, but hard to imagine that I'm 1,499 calories off each day.
With these averages I’ve been able to get stronger, gained about 2 lbs but unable to reduce my body fat. I feel like I’m working hard instead of smart. Why do you think I’ve been unable to further reduce my bodyfat? Is this the example of being at too big of a deficit so my body is in “starvation mode”. If so, would you recommend I decrease my deficit by a combination of burning fewer calories and eating more?
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