Need help losing FAT! Please!

Hey Ladies and gents!

Hope you all are doing great!

First some background.
In the past, I was a gym fanatic and life was easy (still in high school). I lost a lot of fat and started looking great (see image below @ age 18) and was actually starting to prep for comp and had to choose between my comp and my matric exams. Hopefully, I chose well and went with my academics. Soon after my matric exams I took on a full-time job and wasn't able to get back into the gym habit as I worked late hours. I then was able to take on studies and in the last two months of my gap year, I was able to lose 10kg in 5 weeks on Bodybuilding.(somethings)'s keto diet.


Now for the present.
Almost 6 years later I am 105kg @ 27-29% body fat. No matter what I do, I can't get to lose the fat. I tried ECA stacks again, clen, ECY stacks, CYT3, nothing worked. I also went on a strict diet with only 1 cheat day a week. I only ate chicken, rice(brown wild rice), and mayo. I consumed about 140g protein with 140g of carbs a day and only 3 tablespoons of Nola Double creamy mayo. Nothing, I only dropped 1-2kg and plateaued, no fat reduction around my middle, nothing. I did this for almost 4 months and given no results I couldn't do it anymore. I wasn't able to exercise and thus my daily calories were limited to roughly 1300-1500 a day.

I am losing all hope and can't take this anymore. I need help, guidance to get back to what I looked like. I don't want size so much as I am currently a relatively decent-sized guy, my ego lifting and egocentric reasoning for working out is no more. I just want to be at 12-15% body fat again. I know it takes time, but I did put in the time and I have nothing to show for it. Please what should I do!?

My current stats:
Wieght: 105kg
Bodyfat: 27-29% (measured, just varies)
Length: 173cm
Workout: 3 times a week for 45 minutes (bodyweight)

List the exact meals you are eating daily, how many grams of each food source. How many steps are you doing daily? Cheat day at this stage is never going to allow for a fat loss when you are only doing minimal body weight training. So that would need to be a meal once a week at this stage. You have a LBM of 78kgs so caloire intake is going to be low, question is what was the main cause of the fat gain? Inactivity? Too much food?

This was my daily meal total split into portions:
450g chicken breast (boiled or fried with 1 tbsp of butter) - 733.5 calories
3/4 cup of brown wild rice - 402 calories
45g of Nola Ultra Creamy may - 223 calories

This would then total 1358 calories a day. I would also split these into 3-5 meals a day depending on how busy I am. And then 3 cups of coffee averaging at 53 calories per cup.

Thus my total intake was roughly 1350-1500 a day.

I believe the main reason for weight gain was keeping my high-calorie intake while becoming more inactive and not staying as active as I used to. I even started dropping my daily intake even more and still no results unless it was still too much.

What is your current daily food intake, not was. Also if it is that low, you have clearly have tanked your metabolism and allowed for metabolic adoptions to happen. I have 55kg bikini athletes training 4 days a week and eating more than this too loose weight.

Currently, I don't follow a strict diet. I am just eating what I can get (most of the foods in my house are nutritious in some sense) and also I am only eating as I get hungry.

The previously mentioned intake was 2 months ago. Given I had no results from a 4-month commitment, I dropped the urge to lose weight, my motivation tanked to lose weight. Currently, I am not gaining or losing weight.

During the 4 months I didn't work out, (there really wasn't the time as I had to study and work a full-time job) so I calculated my BMR according to the Katch-McArdle formula. I then multiplied it with an activity factor of 1 as I wasn't working out at the time. I then did a calorie deficit of roughly 200-300 calories.

Now I have the time again to work out, but I don't want to commit to a strict diet if again I won't have anything to show for it. Thus my purpose in reaching out to this forum is to ask what may have gone wrong that I wasn't even able to lose a single kilogram in 1 month.

From what I can see, and what you mentioned thus far, my issue then might have been not eating enough even though I didn't work out at that moment?

And the fact that you probably don't get enough movement done daily. If you aren't tracking calories now you are most likely over eating , and i would suggest hitting 10-12k steps daily excluding cardio and training etc.

Thank you for the feedback Empire, given if I get my steps to this level and I workout 3 times a week, which activity multiplier should I use with my BMR, and what is a good calorie deficit that isn't too much?

Just eat as you have been eating, track what you are doing, add all the calories together for the week and divide by 7. Track your weight daily, and do the same thing. Will be the most accurate calorie calculator. But I would probably go 1.2 for current activity level.

Blank out your face on the photo RAD.