Hi guys, I’m here to seek for advice regarding my fat loss problem. I’m a 25 years old male with this body composition:
height: 170cm
weight: 81kg
fat%: 32%
visceral fat rate: 12
muscle mass: 52kg
tbw%: 44%
As you can see, my fat is really high. I’ve been hitting the gym since the last year, with fat-loss as my main motivation. I hit the gym 5 days a week. I only do resistance training, usually consists of 5-7 variations of 3x10 reps until failures. I see good progression on the weight I can lift, and my muscle mass also keep increasing. But for some reason, my fat won’t budge. I start with 30% of fat and 12 visceral last year, and it still the same now (increased even). The lowest I've ever been is 28%, when I do really hardcore caloric restriction, definitely a beginner mistake and won't do it again (eat boiled chicken breast with only salt and pepper once per 2 days)
While I’m not doing a detailed calorie count, I always aim for caloric deficit and achieving at least 100g of protein. I don’t drink anything other than water (sometimes zero coke or tea on social events), and I don’t consume sugar. I don’t really like sweets to begin with.
I’m a muslim and doing a fasting this month (ramadan), so I try to track my body composition right before ramadan starts (the composition above). Then I do the whole month fasting while still hitting the gym 5 days a week with same intensity. On ramadan, I only eat once a day around 6-10PM. My food typically consists of 200-300g of chicken breast/thigh (marinated), 4 eggs, and some mushrooms. For snacks, I ate some fried tofu and tempeh (200g). I cook everything using air-fryer with little amount of oils. Sometimes I snacks on fruits like banana, watermelon, or papaya, but that’s it. Sometimes I dine-out but still in moderation.
At the end of the ramadan month, my body composition is EXACTLY the same as before, 52kg muscle & 32% fat. Logically speaking, It should decrease even just a tiny bit since I definitely eat less while doing the same activities. I can accept that my muscle stays since I still aim for the same amount of protein every day, but my fat, it won't budge
I don’t know what else can cause this and what could I do better. I’m not smoking, don’t drink any alcohol, and I don’t think I have any significant stress. Some of the causes I can think of:
- poor sleep (I sleep late, but I wake up late too, so it’s still around 7-8 hours)
- some snacks (I ocassionally cheat by eating snacks like chips or biscuits, or high-carbs food while hanging out with friends & family, but this is only like once every 1-3 weeks)
- poor genetics (?)
- poor metabolism (?)
- starving mode (I skip breakfast since highschool, and only eat 2 meal a day until now. So maybe my body adapts to it and has been in starving mode since?)
- DEXA malfunction (nope, I've tried different devices and still same, and my friends shows some progress)
Last November, I’ve tried a whole month to experiment by doing full cardio and no resistance training while having the same diet. I walk 5000-10000 steps a day. Doing HIIT 1-2x a week. After a month, my muscle mass dropped significantly while my fat is INCREASED. Even my personal trainer had no idea what else to do.
If anyone has ever dealt with similar problem or has any suggestions and advices, please let me know. Thanks in advance.
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1jmhu9m/not_losing_weight_after_one_year_of_weight_loss/
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