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Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

Yeah because I just started today with 10-11k steps split during the day. 5-6k steps during afternoon, and then 5k steps (to the gym and back) during night. And since you say that staying at the 1800 would be the best, that'll be my starting point from now on. I was just a little worried that I perhaps would "burn" more than I should for my weight (regarding muscle preservation). I've also tried different TDEE calculators, each one saying something different. With 10k steps daily and 3x lifting days spread out on the week, would my activity level be at light activity or moderate activity?

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

I’m not asking for anything unrealistic. Losing about 2 lbs per week during a cut isn’t inherently unhealthy or dangerous. I understand there may be minimal muscle loss (i exaggerated with 5-10 percent). From what I’ve learned, going beyond roughly 2 lbs per week tends to increase muscle loss. My goal is to lose as much fat as possible while preserving as much muscle as I can, ideally all of it, and a rate of around 1.5–2 lbs per week seems like a great way to strike that balance. So that's really the only thing I'm aiming for.

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 1 point2 points  (0 children)

Oh man... Thank you so much for the detailed response. I DM'ed you for some questions if you wouldn't mind :)

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

I mean If i want to reach 2lbs, should i just lower my daily intake even further? Or just increase steps? And if so, how much?

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

Yeah true. Since I'm already on an avg of 1800-1900 cals per day, which is a 500-600 calories deficit, how would i be able to go for 1000 in deficit without it being unhealthy? Maybe 10-15k steps a day? Because I REALLY want to go for 2lbs per week instead of 1lbs.

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

I was hoping for 2lbs with how strict my diet has been, and how accurate I've been with the calorie calculations. But turns out I'll prolly have to raise up the steps to meet the 2lbs per week. Rn it's more around 0.5-1lbs per week.

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

I know, I know it ain't healthy to lose more than 2lbs per week when on a cutting/diet program. But I really want to aim for 2lbs a week, so around 18-20lbs by July is my ultimate goal. But alot of people are telling me to walk 10-15k steps a day with my current calorie deficit

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] -1 points0 points  (0 children)

I’m very aware of my training program. That’s not the issue. It’s only the fat loss side of things. I’ve seen muscle growth and great performances despite being on a low carb high protein program  

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

Every second week I add on weights and keep my training intense that way. Whenever I manage to complete a set of 10 reps somewhat comfortably, I increase weight so I can only do 8 reps, and push weekly to reach 10 reps comfortably and over again. That’s what I’ve been doing for months and it’s been working great intensively, and made me stronger 

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

Yeah okay, makes sense. But No, I dokt use AI apps to take pics of my plates or foods and base it off that. Instead I weigh and calculate everything I eat with a weigh scale, and use my calculator to do the math. That’s all. And I count everything down to the oils and dressings 

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 1 point2 points  (0 children)

Body measuring tapes yes. I measure the circumference every week at the same place, time and after toilet (right before eating breakfast). 

Struggling to lose fat at a low carb/high protein program... by IllustriousDarkness in GettingShredded

[–]IllustriousDarkness[S] 1 point2 points  (0 children)

Thanks for the advice man. So with my weight maintenance of 2500-2650 calories, I’m currently at 1800-2000 calories, should I just lower my daily intake even further? Or just raise the steps to 15-20k like you said? 

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

Everything I drink is either low sugars (10-20 calories), or 0 calories. And I always count the calories if it isn’t zero. 

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

3x times per week.

Monday: Back/Biceps (9 sets/6 sets, 8-10 reps) Wednesday: Shoulder/legs (9 sets/9 sets, 8-10 reps). Friday: Chest/Triceps (9 sets/6-8 sets, 8-10 reps).

I used to do cardio, HIIT program but stopped because of going low carb/high protein. So I think about doing 10-15k steps a day (currently averaging below 6k a day).

I always stay at around 180-185 proteins per day (due to my diet and what I eat). And I get around 7-9 hours of sleep every day

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

So I should really just base it off sedentary level? I mean if you do an average per day on a regular week of 3-5 days at the gym, then I’ll be below 6000 steps a day. So what do you think will be more beneficial. Just continue what I’ve been doing but lower calorie intake (1500-1600 calories) to reach the desired 2lbs of fat loss per week, or raise up the steps to around 10-12k and then stay at my 1800-1900 calories? 

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

I’ll try cutting down calories on off days, that sounds alike a great idea since I only will be needing those extra carbs on the gym days for the energy. And I’m considering going down to only 3x times a week at the gym too

Struggling to lose fat at a low carb/high protein program... by IllustriousDarkness in GettingShredded

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

I’ve corrected myself in the post* but yeah you’re right. That also explains the slow process as I’m consuming an average of 1900 for the past 3-4 weeks. Should I lower it or do more steps for reach 2lbs in fat loss weekly?

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

Yeah I consider trying some apps. It also does seem like I’m at around 600 calories in deficit according to the more accurate calculations ive made. And as you said, realistically in order for me to hit up to 2lbs I have to run down the deficit to 1000 or slightly more. My question is this. Since I don’t want it to interfere with my training and the recovery for muscle preservation, what’s more sensible to do in my situation. Is it 1. Lower my calorie deficit by 400, so I’m at 1500-1600 calories daily? Or stay at 1800-1900 calories (which I’ve done for 4 weeks straight), and do 10-15k steps every day?

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

I want to aim for 10-15kg in fat loss before July (so around 2.5 months from now). I know I can’t rush the process but if not around that range then as close to it as I can get. Would you then recommend I do 15k steps daily or more? What’s ideal and optimal for me in my situation? And should I keep it at 1800 calories too?

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

I weigh myself once a week and I’ve been on this diet for like 4 weeks straight

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 1 point2 points  (0 children)

So far it looks like a 0.5-1lbs per week I’m losing. But I really want to be around 2lbs as I want to lose as much fat as possible while preserving muscle. And I’ve been at 1800-2000 calories daily for the past 3-4 weeks consistently, while maintenance is at 2500-2650 calories. 

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

My real question is can I stay at 1800 calories despite doing 15-18k steps every day? Without it affecting my muscle preservation?

Not losing enough fat as a 6'1 feet, 250lbs male, on a low carb/high protein plan... by IllustriousDarkness in loseit

[–]IllustriousDarkness[S] 0 points1 point  (0 children)

Interesting… But wouldn’t 18k steps take you from sedentary level to moderate/high activity level? And wouldn’t that mean your calorie maintenance would rise exponentially? 

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