Stuck at 15%

[Lobo94]

Hey guys i started about 4 months ago at 260 23% BF changed my diet and exercise routine, but now Im stuck. i can see my top 4 abdominal muscle when im flexed but it only takes up the top half of my stomache and the lower is a slight gut. I did weighted crunches to help my upper abs but im at a loss for the lower. Any advice?

Workout routin

Cardio 4 days a week 3 hours
weight lifting 3 day 1 1/2 hours

Currently taking

Blox - Amino Acids
Arsenal X - Thermogenic
Krealklyn
Omega3 fish oil

[msm00b]

If you're stuck and not losing, drop the calories.

[Lobo94]

right now my calorie intake is in the 2400 - 2500 range. How does droppin to 1900 sound and im loosin wieght just not at the waist line or lower stomach anymore. and anyone have good lower ab workout??

[msm00b]

Yeah 2400-2500 is pretty high for a guy to cut at. For guys who are very overweight, weight loss can be achieved at those levels, but as you get leaner, you have to drop the calories. My maintenance right now (for example) is probably in the 2200 range with moderate activity. Dropping to 1900-2000 a day will be just fine, you won't (or shouldn't) experience any negative side effects.

[cuckfonformity]

Yeah 2400-2500 is pretty high for a guy to cut at. For guys who are very overweight, weight loss can be achieved at those levels, but as you get leaner, you have to drop the calories. My maintenance right now (for example) is probably in the 2200 range with moderate activity. Dropping to 1900-2000 a day will be just fine, you won't (or shouldn't) experience any negative side effects.

He's 6'2. Not saying 2500 isn't a little high, but 1900 is probably a little low unless he has a desk job.

EDIT: 94 is your birth year? So you're 18, 6'2, and not losing at 225 and 2400-2500 calories? You're most likely miscounting and eating more than you think.

[msm00b]

Most adult men regardless of height or weight can safely cut in the ballpark of 2000 calories per day barring extreme physical activity.

[Skoorbmax]

I second msm00b!

[cuckfonformity]

Not saying 1900 is unsafe or not sustainable, just probably more than necessary.

[msm00b]

Not saying 1900 is unsafe or not sustainable, just probably more than necessary.

If it's not unsafe, not unsustainable and not likely to put him at any risk, what's the problem then? Even for really tall really overweight guys, ballpark of 2000 is just fine and, if anything, will let them experience faster weight loss. The sooner he's done cutting, the sooner he can start focusing on putting on more muscle.

[cuckfonformity]

If it's not unsafe, not unsustainable and not likely to put him at any risk, what's the problem then? Even for really tall really overweight guys, ballpark of 2000 is just fine and, if anything, will let them experience faster weight loss. The sooner he's done cutting, the sooner he can start focusing on putting on more muscle.

Suppose I never really thought of it that way. I lose about 1.5 lbs a week at 2200, 1900 would have me at 2, but I'd be more likely to "cheat" from having less calories to play with or just find the process to be more....annoying than I'd like it to be, but I suppose that's a matter of preference. I never really looked at it as "the faster I drop weight, the sooner I can bulk"

[msm00b]

I just like to eat man - an extra 200-300 calories a day doesn't really do much for me . The way I figure, I can either get to the finish line faster and get back to eating at a surplus or afford myself 1-2 guilt-free cheats a week and see the same overall results. 300 calories less a day = 2100 less a week = either faster weight loss or 2100 guilt-free calories worth of splurge on the weekend.

When I cut I put my target calorie goal at 1500 a day. I do this knowing that most days I won't hit my target (1500 a day is hard) - but in striving for this soft goal, I guarantee I'll at least hit my hard unspoken goal of 1800 a day. It may seem low, but I'm not a big dude - that, and as previously mentioned, it gets me back to bulking as soon as possible.

[cuckfonformity]

Haha, I hear you on liking to eat. I switched to IF for that reason, and even with that, while some split up their cals into 3 meals in the 8 hour window, I pretty much shoot for 1800-1900 in one sitting.

I'll have to try eating sub 2000 on rest days next time I cut though.

[Lobo94]

so what foods do you tend to try to stick with i know grilled chicken and fish but any other diet ideas and still lookin for a lower ab workout but thanks for all the imput guys

[Lobo94]

bump

[StrongMeat]

got any pics to compare?

as msmoob said, if you are stalling for longer than 2 weeks odds are you are eating too much and not producing a deficit

whatever you do don't make assumptions on your activity level when calculating a maintenance, always go light/sedentary and youll have a better cut.

-StrongMeat-

[Lobo94]

ok here is current definition just stuck right at this BF % and please no get a tan jokes

[StrongMeat]

ok here is current definition just stuck right at this BF % and please no get a tan jokes

youve got a decent base, Id just keep cutting until you like what you see

once again, reanalyze your cutting numbers and reduce them until youre losing again

-StrongMeat-

[rocco555]

start with 2200 for 2 weeks

then after losing weight (even small loss) 2100 then 2000 and so on

[Ryanast]

I'm 6'4'' 210lbs, sit on my ass all every day (due to work, school, and homework) with the exception of training with weights 3 times a week and sporadic cardio when I have time.

I'm cutting at 1600-2000 kcal per day.