Can't lose consistent weight after being in deficit

[lurking00214]

I CANT LOSE FAT OR IN A DEFICIT

I've been around 74kg (5'10) for around 2 entire months now in my deficit. My parents are already concerned about the deficit im eating either because they dont understand that i still have unwanted BF to lose, but i cant lose it. I'm in a 300 calorie deficit and i understand when im trying recomp the scale wont always make a visible difference all the time but for the longest time..

but i cant lose fat, i'm not anything. and i genuinely dont understand why, is it the quality of the food it eat?? I'm counting correctly and lifting 5x a week. I can't figure it out

 

[tunisianropemaxxer]

Are u still gaining strength in the gym?
Do you look more muscular in the mirror
If yes then you are prob gaining muscle and losing fat at the same time which is hard but possible.

 

[ascendtocl122]

do some sort of refeed. too long in a deficit can signal to your body you're starving and it can limit fat oxidation

 

[Thad Castle]

What food r u eating

 

[lurking00214]

Are u still gaining strength in the gym?
Do you look more muscular in the mirror
If yes then you are prob gaining muscle and losing fat at the same time which is hard but possible.

im fs getting gains, im growing on a consistent level, just extra fat that wont leave my hips, stomach, back and legs. i don't get it

 

[tunisianropemaxxer]

im fs getting gains, im growing on a consistent level, just extra fat that wont leave my hips, stomach, back and legs. i don't get it

go in a higher caloric deficit and do less volume in gym to not lose muscle

 

[lurking00214]

What food r u eating

not entirely whole foods but not straight shit, mostly chicken breast, precooked chicken tikka, protein pancakes, idk man just nothing awful

 

[lurking00214]

do some sort of refeed. too long in a deficit can signal to your body you're starving and it can limit fat oxidation

so maingain for a while? I don't understand

 

[Thad Castle]

not entirely whole foods but not straight shit, mostly chicken breast, precooked chicken tikka, protein pancakes, idk man just nothing awful

Not saying I eat perfect either but I would swap chicken for red meat and protein pancakes for like a sourdough bread if u need carbs for gym, just seems like ur missing animal fat

Plus protein marketed foods are never good for you

 

[lurking00214]

Not saying I eat perfect either but I would swap chicken for red meat and protein pancakes for like a sourdough bread if u need carbs for gym, just seems like ur missing animal fat

Plus protein marketed foods are never good for you

I see. Just hard to fully go to whole foods, I've been going to the gym for nearly a year, lost 15kg from around 90, just annoying fat wont seem to vanish.

 

[Thad Castle]

I see. Just hard to fully go to whole foods, I've been going to the gym for nearly a year, lost 15kg from around 90, just annoying fat wont seem to vanish.

I get it have u tried Reta yet

 

[duncanMAXER]

I CANT LOSE FAT OR IN A DEFICIT

I've been around 74kg (5'10) for around 2 entire months now in my deficit. My parents are already concerned about the deficit im eating either because they dont understand that i still have unwanted BF to lose, but i cant lose it. I'm in a 300 calorie deficit and i understand when im trying recomp the scale wont always make a visible difference all the time but for the longest time..

but i cant lose fat, i'm not anything. and i genuinely dont understand why, is it the quality of the food it eat?? I'm counting correctly and lifting 5x a week. I can't figure it out

Stop being a fat fuck

 

[lurking00214]

Stop being a fat fuck

:'(

 

[lurking00214]

I get it have u tried Reta yet

no i've never took anything

 

[avgsub5human]

like others have said, up your deficit if ur obv not losing weight, finish ur gym sesh w some incline treadmill 10-20 mins. If you do track ur calories daily and 300 calories strict aint enough try like 500, if too extreme try 400, try ur way

 

[ryangarciamaxxing]

I CANT LOSE FAT OR IN A DEFICIT

I've been around 74kg (5'10) for around 2 entire months now in my deficit. My parents are already concerned about the deficit im eating either because they dont understand that i still have unwanted BF to lose, but i cant lose it. I'm in a 300 calorie deficit and i understand when im trying recomp the scale wont always make a visible difference all the time but for the longest time..

but i cant lose fat, i'm not anything. and i genuinely dont understand why, is it the quality of the food it eat?? I'm counting correctly and lifting 5x a week. I can't figure it out

Do a calorie calculator and do around the same number of calories it lists for losing weight