So I'm getting a little bit frustrated. I've searched the forum and I know there are other topics/discussions on these sorts of issues, but I figured I would reach out and see if the collective here at BF can help me assess my situation and provide some insight and suggestions on my personal weight loss situation.
I started a diet January 1. Well, I started earlier, but I have statistics from an online tool my company uses to track these sorts of things starting in January.
I'm roughly 5'10" and 26 years old.
January 1 I was 248 pounds, 32% body fat. If I am understanding that correctly, its about 79lbs of body fat.
The first 4 months, I basically just dieted, with a few stints on the treadmill. I knew I would hit a plateau with just this method, so i wanted to get there, then add heavy workouts.
April/May I had dropped to 225 pounds, 27% body fat. 60lbs of body fat for a loss of 23 pounds, 19 of which were fat. Good, right?
Being somewhat stuck there, I knew I had hit a plateau. So this is where cycling came in. I bought a bike, and hit the road. I'm averaging roughly 100 miles a week (when not adding in a century here or there.)
Fast forward another 4 months, and I've managed to drop ONLY 11 pounds in those 4 months, and reduced my body fat to only 24.5%. Total loss 34lbs, 27lbs of body fat.
Now I understand I'm building muscles in the legs, etc.. but shouldn't I see a steeper body fat % drop? 11 pounds despite diet+exercise in 4 months.
Is the 7lbs of muscle lost so far really affecting my caloric needs? I've tried to limit myself to 1700 calories + exercise loss. Last night I did a fast paced 22 mile ride (21.5mph). I figured around 700 calories.
Are there things I'm not considering? So I really need to add some sort of weight training? I enjoy cycling immensely, so it's easy. And while I have a gym available, it's not something I ever enjoyed and I know its going to be hard to do.
Any help would be appreciated. I hope this also helps anyone else who might be facing the same sort of issues.