Stuck!! Need Diet Help

Discussion in 'Diet & Nutrition' started by mercileno, Feb 11, 2020.

  1. mercileno

    mercileno

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    how do i deal with metabolic adaptation (slowing down of metabolism) when i cant reduce calories any further or do anymore cardio i have been considering a 1-2 week diet would that allow me to return to my calorie deficit and continue making progress if not what would you do ? p.s lowering any further than 1800 leads to me binging any advice appreciated
    height: 179 cm
    weight : 80kg
    estimated bf: 17-18 percent
    calories :1800
    macros : protein 180g/ fats 25g /carbs anything left over
     


  2. noel

    noel Top Contributor

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    stop binging is one LOL

    also that set up of fuck all fatr and fuck all carbs isnt sustainable unless your on a ton of gear to be honest

    you need a sustainable diet and enough activity to lose weight slow and steady, fast, crash diets generally just fuck you up and then you rebound shortly after

    whats your activity level ...NEAT (how many steps a day),is your job manual/physical.... how much cardio you doing, how many weights workouts are you doing (and for how long)

    need a lot more info

    pics would be useful also...as currently your asking us to calculate the amount of petrol your car needs but not telling us where you need to drive to....
     
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  3. mercileno

    mercileno

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    i generally only binge when kcals go below 1800 and yh i get what your saying but i was impatient and jumped straight down to 1800 i work an office job but get around 10,000 steps a day i walk to work i do weight training 6 days a week for a little over an hour and cardio everyday for an hour unfortunatly cant supply pics until my new phone gets here as my cameras broken but i think ive hit a plateau if you were in my position could you give a step by step of what you would do thanks mate
     
  4. huntingground

    huntingground Fookin Pencil Neck Competitor

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    Increase food to a sensible and sustainable level.

    Diet for longer than 1-2 weeks.

    Increase intensity in gym and cardio.
     
    mercileno likes this.
  5. noel

    noel Top Contributor

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    10k steps a day plus 1hr of gym work

    your calories are way too low

    i bet your training is poor too as no energy.....

    so increase food, maybe cycle carbs ? on training days and cardio only days
     
    mercileno likes this.