Advice on how to get over a plateu!

[matt_t2004]

I am 6'1 and weigh 195lbs with 12% bf. I have been trying to get below 10 for about 6 months. Although I have lost some fat (started at 14%) I have hit a wall, and need help. I consume about 1800-2000 calories a day ( steak and egg keto right now). I wourkout around 4-5 hrs a week using full body lifts or complexes, HIIT, and swimming. I was wondering if I should be consuming more calories because my metabolism is slow or if I should just cancel out my carb ups. I only have 1 carb meal a week usually at a restaurant. Any advice would be appreciated.

[WaistofSpace]

What are your macros? You could tweek a couple things in your diet like upping your fats or lowering your carbs. Also, if you are in ketosis, LISS might be better for you than doing HIIT training.

[Ouchburns]

Maybe ramp up your calories for a week or two, to maitenance to get your matabolism moving again or start a zig zag where you eat below maitenance for 2 days and then at maitenance for a day and repeat. Ive done this a couple times to get on the move again.

[matt_t2004]

My macros are 60% fat and 40% protein. I take in zero carbs or maybe like 1 carb per egg, but very close to zero.

[rl15120x]

If you've been at a calorie deficit for six months, I'd recommend spending a couple weeks eating above maintenance. Then drop back down like you're doing now and the weight should start coming off again.

[druluv]

I feel your pain, I'm in the same rut. I have four inches to go for my abs to show, however, I haven't lost an inch since January; I also follow a strict ketogenic diet.

My new strategy is to increase fat & protein to build build more muscle. I also started training twice a day to increase fat burning and muscle building. Increasing your keto-calories will not add any fat to your frame.

The problem with low calorie dieting is that the body just adapts to it; making it hard to lose fat. You look pretty muscular, so 2000 cal may be a low calorie diet for you. Adjust your calories up to promote more muscle growth. Adjusting your calories up will tell your body ample food is around and may be more willing to tap fat reserves to help with muscle growth.

Also there is also a nasty little secret about how the body handles fat. The body moves fat around the body for more efficient burning. When our body is in a ketogenic state, the body will move fat to places where its easier to burn. So you could actually be burning fat off you stomach area, and its replace from the fat around your ankles. This movement of fat is the most frustrating, but you need this adaptation keep the body looking even.