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You might have some metabolic damage as youve been dieting for 3 years... Also keto diets slow your metabolism significantly.

looks like the 28% area. You have very little LBM btw

Your upper abs are showing and your serratus. You were just born with more fat in your mid/lower section so thats going to be the last place to lean out.

You have a long way to go my friend.... maybe add a cardio day on saturday and have that rest day sunday.

Considering youre 275 pounds it looks like that meal plan is a calorie deficit so youre...

looks like 11-12

The only supplement that would help you with your weight loss is a "fat burner".

Im currently on a cut and am not taking any fat burners.

The only thing that matters when losing weight is to...

No you dont need any supplements to lose weight.

What have your macros been?

Keep protein @ minimum of 1:1
I personally do 1.25:1 of protein
Keep fat @ a min of 60-65
Fill the rest of macros with carbs and adjust to lose weight.

Easy as that!

Youre wayy too skinny. Lift heavy 4-5 days a week and eat over maintenance with lots of protein.

Looks like you've plateaued. If you've been doing the same thing for the past 5 months its way past time for a change.. Lower calroic intake id say by dropping the nuts completely and add another day...

Bulk hands down, youre so skinny...

How long have you been on this routine for?

Your metabolism could have slowed and adapted to the current calories you are taking in.

BMR varies everyday since you dont burn the exact same amount of calories every day.

that being said 1500 seems pretty low id upp it to atleast 2000 and get an average weigh in every week until...

i test drove the genesis and its horrid. no power at all and its suppose to be a sports car. go for the VW

10% is when your abs are visible. I have also gotten an electronic BF check and the gym trainer had no idea what he was talking about. The first reading said i was 6% bodyfat and im clearly not he...

you should try carb cycling. im currently on it and have a log on these forums and its working great. i do minimal workouts with weights and a bit of cardio on the elliptical and im losing weight and...

girl from taiwan

http://i54.tinypic.com/2j12xyw.jpg

Im still here just really lazy to update this log

everything is exactly the same. diet, workout routine

weight 158.7 pounds

which is a loss of 9 pounds so far

Low carb Day

Meal 1: chicken and yam
Meal 2: protein and oatmeal