I’m 173 cm was 80 kg before 60 days.
I’ve been dieting every since, took only 2-3 cheat meals and 1-2 cheat days.
I’m not very active currently and no I don’t go to the gym currently and won’t for a couple of months, I tried to stick my calories to 1650Kcal/day, nearly every day was less than 1650 and there is a days less than 1000 was super busy with studying etc….
Now I’m between 71-72 kgm and I think I hit plateau . I lost muscles I used to go to the gym but done a surgery and fats as well and I really don’t care much about muscles right now anyway. I have increased my calories intake these days to 2000-2500 Kcal for 2 weeks or 1. I don’t know if I stick to a diet pattern for too long will it become non-effective or not …
It’s first time dieting so I don’t know if I’m doing right or wrong … and I really need advices right now.
The good news is that you probably haven’t lost much actual muscle tissue, though the muscle will get a little smaller during periods of detraining from decreased water, glycogen, and other “muscle stuff” content.
if you’re losing weight and would like to maintain- I’d add some more energy (Calories).
If you’re maintaining your current weight and would like to gain weight, I’d also add some more energy.
If you’d like to lose weight and you’re currently losing weight, I’d maintain your current intake.
If you’d like to lose weight and you’re currently maintaining weight, I’d reduce energy intake. Diets don’t become less effective over time without changes in body weight, which changes total daily energy expenditure.
@Jordan_Feigenbaum Since I’m pretty busy with college and stuff, all the exercises I’m doing right now are rehab for my neck and shoulders, and it pretty much wastes a lot of time.
So since I lost 8 kilos in the past 60 days, if I want to keep losing I should continue with the same calories intake if it is still effective ? What about the diet break for a week or 2, my calories intake is 2000-2500 Kcal as I mentioned, and my diet intake was 1650 Kcal, so is it good idea for the break ?
I can understand that it can seem like you don’t have enough time to exercise, but I don’t know that we would have you “rehab” your neck and shoulders doing stuff that didn’t look like real exercise. See here:
Additionally, we’d really want you to train the rest of your body and I’m betting there’s someway we could find an extra 20 minutes to squat, deadlift, leg press, or similar a few times per week.