So I am 35yo, 6'2, 230lb male. That 230lb is not lean either, I'm still carrying close probably 30% body fat. Gut/spare tire.. Chest and upper arms still flabby.. a little ways past "dad bod" still. Just for context.
My peak weight was about 305lb at a Dr office, my starting weight for this journey was about 295lb. The first 40lb or so came off pretty easy. The next 20lb came off with time. But once I got down to about 235lb, I find it VERY hard to lose any more weight. 230lb was the lowest I got last year.
Between burnout on this, as well as issues/stress/breakups, etc last year.. I took about 6 months off from counting calories, exercise, etc.. I still ate mostly reasonable but by the end I was definitely starting to slip back into a little too much fast food, etc. I stepped on the scale one day and saw 240lb and decided I better get ahead of this.
So around Mother's Day, I re-initiated my diet. I dropped back down to 235lb pretty fast, and also noticed my face/neck slim back up and my waist shrunk back from 45" to 44" - I'm assuming my poor diet had me carrying water. But ever since then I inch my way down to about 230lb, and then jump back up 3-4lbs, then start inching back towards or hitting 230lb, then another little jump.
230lb is just my unbreakable floor, it seems. I couldn't break it before. I thought maybe my body needed time to adjust to my new weight. I took months off. I came back to this hopeful, but it's still really tough.
I turned walks into simulated hikes (on pavement, but not flat) with a weighted backpack, carrying around 15-25lb depending on the day. I walk 3.5-5 miles depending on the day, 3-5 times a week.
I stay right around 2000 calories average. Some days might be 1900, some might be 2100 but 2000 is a pretty close estimate. A very occasional 2300-2500 calorie day happens, maybe once per week.
Using backpacking/rucking calorie calculators, I should be burning 700-800 calories per ruck. Even my apple watch estimates 600 calories for a 4 mile hike and that's not factoring the 15-25lb weight on my back.
So my math is 2000/day x 7 = 14,000 calories. Add another 1000 calories to cover flucuations and mistakes. Average hike at 600 calories 4x a week would be 2400. So 15,000 - 2,400 = 12,600.. and 12,600 / 7 should have me at 1800 cal a day.. Which honestly is pretty tough for a 6'2 man. I could easily consume double or even triple that in a day. BMR calculators have me at almost 2500/day SEDENTARY. Meaning I could mess up and eat 2500 calories 2-3 days a week and still lose a little, but that's not the case.
I'm sure I make some little mistakes here and there but I feel like it should not be so hard at an average net of 1800 calories a day. I mean I lost 60-65lbs, I know how this works.. I know how to do it.. But I am just so stalled right now and it's so demotivating. I lost 6-8 lbs within a month after Mother's Day but then it's just hard stuck again at this 230-232lb floor.
This is both kind of just a vent post but also spit balling. I wanted to get down to about 195-200lb, and then start weight lifting again and try to recomp from there. I used to weight lift during earlier parts of this journey but I also got stuck there.. Feeling like I couldn't progress any more, didn't have the energy in the deficit, failing lifts.. I chalked it up to not eating enough and it would be a struggle while on a diet.
But now I'm starting to think maybe I say screw it, and go back to 2500/cal a day and just lift for 6 months to a year. Not worry about fat loss for a while, build my muscles up, and hopefully get a metabolism boost that doesn't make me feel like I'm eating the same calories as a 5'6 woman.
Thanks for coming to my vent post. I am extremely open to ideas.
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