Hi everyone,
I'm 33 years old, male, 184cm tall (about 6ft), and currently weigh 150kg (~330 lbs). Over the past 3 months, I’ve lost 18kg (~40 lbs) through consistent dieting and training, and things have been going really well — I was steadily losing 1–1.5kg (2–3 lbs) per week.
I’ve been eating at what I calculated to be my BMR (1950 kcal/day), and I haven’t felt particularly hungry or low-energy. My routine looks like this:
Exercise:
- Gym (2x/week):
- Day 1 (Leg/Core-focused): Leg extension, leg curl, adductor/abductor machine, crunches, back extension, leg press
- Day 2 (Upper body/shoulder rehab): Triceps pushdowns (cable), dumbbell curls, 2 shoulder rotation exercises (I have arthritis), rowing machine (seated row), chest press
- Swimming (2x/week): 1.5–2km per session (~1 hour)
Diet (daily):
- Calories: 1800–1950 kcal
- Protein: 140–180g
- Carbs: ~130g (mostly complex carbs — lentils, etc.)
- Fat: 60–80g
Everything went smoothly until about 3 weeks ago. Since then, I’ve completely plateaued — no weight loss at all.
I haven’t changed anything in my routine, which makes it frustrating.
So here’s my question:
Should I lower my calories a bit more (maybe by 200 kcal)? I don’t really feel hungry, so it wouldn't be a problem — but I’m also cautious about undereating.
Or… should I just be patient and wait it out, assuming this plateau will pass eventually?
Appreciate any input or similar experiences!
Thanks in advance!
(btw. I translated it with ChatGPT because my english isnt that great)
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1mczii6/m33_150kg_184cm_weight_loss_plateau_after_3/
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