I’m 5’9″, 40, @210lbs.

I had my Resting Metabolic Rate tested in May. At that time, I was at 245lbs. My RMR was 1940, which gave me a BMR of 2522. So, 2000 kcals/day would put me at a deficit of 500 calories a day, or 3500 a week, for 1lb/week of weight loss.

But, at 2000, I did not lose weight, so I tried lowering it — I suppose I could try climbing all the way up to 2500 kcals a day.

Now, to the exercise thing. I’m not as crazy as Rafe (is anyone?). My typical non-cardio workout is:

5 mins of cardio 60 secs of cardio between every set. 5 mins of cardio

I usually get about 30 mins of cardio (6.0 Mph on a treadmill, jogging) along with my strength training. I average 500-600kcals burned for my hour of workout. If I just run for an hour, I burn 500-600kcals.

Right now I’m torn between full body workouts, (which take forever and don’t get me sore) 3 days a week, and pure cardio two days a week — and — split body workouts 4 days a week, which do get me sore, and try to get in two cardio days (but likely only get in one)

Are you getting enough water?

Are you writing down everything you eat? This is a big one. I know a lot of people think they can accurately measure the amount of food they are taking in but that the reality is often higher. I’d also make sure you’re weighing everything to make sure you are exact.

I have said it before and I’ll say it again – I know you and Rafe are in the “intense weight lifting is good cardio” club, but I disagree. Unless you are in amazing shape there is no way you’re going to convince me that you can burn more calories in an hour of weight lifting then you can walking or jogging. The whole point of building muscle is to push yourself with heavier weights, and you can’t do that continually for long. I’ve seen Rafe do his “super intense not stopping strength tests” and after 20 minutes or so he’s laid out on the floor. If you want to lose weight I truly believe you need to have some kind of cardio in your routine every workout day.

Also – I still don’t think you’re eating enough. I don’t know your height or age, but assuming 6′ and 35 your base BMR is 2050.94. Assuming moderate exercise 3-5 days a week) you should be taking in 3178 calories a day to maintain, and the very least you should be eating for weight loss is 2178. If you’re working out harder than that you should be eating even more.