Hi. First, here's my stats:
- Age: 27.
- Height: 1,83 m ( 6 feet ).
- Weight: 87.5 kg ( 193 lb).
- Bodyfat %: I believe is around 17%.
- Goal: Lose fat. I'd like to reach 10% bodyfat.
- Been exercising for: Roughly 8 years on and off.
- Daily calories: roughly 1500 ~ 1700.
- Daily macros(garms): roughly 130 carbs, 45 fats, 160 protein.
- Injuries or restrictions: extreme overpronated feet (flat feet), but doesn't affect me too much.
Ok, so I started the year at 92 kg ( 204 lb ), and have been doing strength training + cardio ( 300 ~ 500 kcal ) five days a week. I work from home, so the only activity aside from trips downstairs to grab coffe or have lunch is the gym. I did an online search for a few calculators to help me figure out what my BMR is, and they vary a bit, but I averaged 1900 kcal. I was planning on losing fat at about 0.5 to 1 kg (1 ~ 2 lb) a week, so I set my caloric deficit at 20% of my BMR, which is 380 kcal. So I'd have to eat about 1520 kcal a day. Plus I get to eat the 300 kcal I burn in cardio.
On weekends (saturday and sunday) I don't do any exercise, and allow myself to eat up to 1900 kcal. And this was working up till the third week.
From week 3 to 4, I lost no weight, and I'm now in the middle of week 5, and still haven't seen the scale drop.
I haven't lost any strength so far. In fact, I think a few of my lifts have gotten a bit stronger.
What am I doing wrong? By my calculations I'm still in a pretty decent caloric deficit, so how come my weight won't budge?
I'm confused, cause I see people eating way more carbs and protein, and doing less cardio than me, and their weight drops consistently week by week.
Am I overdoing the deficit? Do I need to cut even more calories? Help please!