Need a bit of guidance on calorie consumption

[wild_hippo]

Hi,

I am M/36 6'5" (195cms) and 99.1kgs. I am in training for Spartan races, and whilst relitively fit, I am carrying a little too much fat. I have a plan to get to 95kgs, see how I feel and adjust accordingly.

However, I seem to be completely unable to loose weight. I weigh/measure everything I eat using digital scales and input on MFP. On average I eat about 2200 to 2400 calories a day, ensuring that I get between 200-250grams of protein.

I train about 4-5 times a week - running, weights & circuit training.

I have a Surge which records a burn of aruond 3200 to 3600 a day (I have a sedentary job), I also notice that weight lifting and circuit sessions the surge regularly gets confused - so my burn will be higher.

Anyway - with all of that, I still cannot drop weight. Am I undereating?

I don't feel that I am only occasionally am I hungry at bed time.

It could be muscle gain - but I doubt it.

I know this is a regular discussion point - so sorry for going over old points,I am normally pretty switched on with this stuff but have hit a brick wall.

Anyway - I would be happy to hear your opinions... Cheers

[FBScottyT]

wild hip,

Looks like you're plenty active.  I've seen other comments about various fitbits over-counting some activity though I haven't tested this myself.  

I'm no trainer but have been working with one for a year and a half.  My size and general condition seem very similar to yours when I started a new program last year so my response is based solely on that experience, though I can assure you it worked for me. I am M/44 and was 208 lb when I started early last year, currently 185 lb.

My trainer said up front that losing fat is done 70% in the kitchen.  The important part I had failed to do previously was the calorie staging.  Probably nothing you haven't heard before, but it entailed switching to 5-6 smaller meals through the day.  Make sure to eat plenty of carbs before exercise (and after to replenish), with proteins after exercise as well.  Also, reduce starchy carbs in general (pasta, rice, potato, bread) but especially at night.  And, sorry to say, but losing fat is much harder with alcohol intake.  You should be able to find plenty of non-fad diet plans in online mags - Mens Health, etc.  Oh, and how could I forget the water.  Drinks lots of water through the day. 

When I mentioned to my trainer that I was eating about 200g of protein (which I found hard to maintain) he shook his head, and kept telling me to eat smarter carbs.  I do still try to eat about 150g but not as consistently now. 

Switching up my program every few months (back and forth between strength and conditioning mainly) has also helped.  

Only other thing I could speculate is that you are simply a mesomorph (I am more of an ectomorph) and are already fairly close to your optimal/natural weight.

Best of luck. 

[Magnusson]

With the amount of excersize you are doing it could simply be a case of that you are gaining more muscle and therefore weightloss is not noticeable yet.

Looking at the calorie intake compared to the amount you are actually burning I think its safe for you to eat a bit more. Fitbit "moderate" setting for weight loss is a daily deficit of 500 calories. It should warrant about 2-2.5 kilo weightloss per month.