MReese93- Журнал, 18 апр 22

My English is terrible but i Will try to help You. - Stay with 1500 kcals but Focus on Quality, like Chicken, eggs, fish, whey protein for protein. Rice, Sweet Potato, Potato, Veggies, fruits as carbs source. Almonds, peanut Butter, Olive oil, Chocolate (with Zero or low suggar)for fats. You have to calculate every single food , measuring every gram.... To be sure that you're eating 1,500 kcal. If You don't use a bascule to measure your food, You won't be able to improve. Keep doing weights, don't do cardio. (Not yet) If you're not losing weight in 8 days, decrease your calories intake by 50-70 calories. You can drink some coffe before your workouts. (1-2 grams) Measure your weight in the same conditions at the same hour, without cloths.  

I think you may want to stay right where you are with your exercise and number of calories. Just make sure you log everything you eat, even the smallest "taste." I have been up and down the scale several times and one thing I have learned is initially it seems like nothing is happening, then you will start to drop quickly. What I do now is I take 8 week programs. Every 8 weeks I assess where I am and what is going to be the next step. In addition to work outs, you also need to keep moving. You can't exercise for an hour a day and then sit for the remainder of the day. In time, it will come - be patient and be consistent. You say you have been losing up until the last couple of weeks - that is great, here is something that I read and makes sense - as you lose weight it takes less energy (calories) to move around, thus you have to decrease the calories again ( slightly) Also, resistance training is important. HIT is very good but the more muscle you can build the easier it is to lose more weight.  

Oh, and another thing I don't believe you are in a bad position right now. I was reading through your thread. You are just a little overweight, if you keep doing what you are doing, you will be find. This plateau is a temporary thing. Reassess in a month if you don't start losing again.  

Lifting weights 5-6 times a week, HIIT 30'-40' 4 times a week! I would say 1500kcal are critical low! Lots of activities. Your body needs both fuel,carbs, and reconstruction material,protein, orelse it will feed itself with your precious muscle! You would never want that kind of weight loss! Focus should not be at scale. It does not tell the truth for the body composition of such a highly active lifestyle. Mirror and body measurements with a measurement tape are reliable by far. 

I was stuck doing the same thing. Boosted calories and started losing. 1750 is where I was losing weight and gaining muscle. I track both 

instead of weight scale using measuring tape been there, same thing for 2 months straight, but the tape showed different and my clothes were loose !! 

I agree with Tassos. 169lbs, active, eating 1500 calories a day...that should be a deficit. 

If you are not hitting your protein and nutrients and are only at 1500k I worry about crabs. I wonder what your diet looks like. Carbs are great if you don't have insulin problems, otherwise go keto. Not the fancy one you see people eat only bacon and cheese but eat veggies, like more than 5 cups of veggies. Teo cup of broccoli is 50 calories eat that with some melted cheddar and a chicken breast and 2 tsp nut butter or handful of Walnuts and pistachios, that would be a healthy keto meal. Or a large green salad with avocado and balsamic and a nice grass fed steak. Eggs are a great source of protein and you can even splurge on a kale berry smoothie for some clean carbs.  

*meant cramps not carbs. 

In fact i would not worry about losing the rest of the weight. As long as you weigh and log accurately and work out like that, it is a matter of time to be amazed from the result which will be an awesome total body recomposition for sure. Patience is all it takes. I would worry more about maintenance. There are long times in our life that we can not work out that much and that hard. Being able to adjust our food intake to situations like these is way more valuable.