Help me loose this last bit of weight guyz and ill contribute to ur greenz!!

[TheProgressiveOne]

Just read stubburn bf sticky...but i need further help..Any tips welcome as i respect all opinions...

I am trying to get down lower body fat...

Current weight: 178lbs/80kg
BF %: My guess would be 11-12%

Pics available on request.

My diet is 95% clean...and even when i cheat, i always come in under my calorie needs.

It is a carb cycling system..where I am switching it up every day...so some days ill be hitting 110g's others 50g's and then on refeed i can get up to 400. These carbs are always from the following food groups: fruits(banana, apple, grapes), veges (brocoli, peas, carrots, sweet potato) oats, low fat yogurt

I have cut out the following regitably: Skim milk, skinny latte's, bread..(miss these hardcore)

I am looking to loose maybe 2 more kilograms before summer..So i was thinking another month..but my weight seems to be stuck. Hovering around 80kg's..

I do longer cardio 5 times a week (ride 30 minutes to work, 30 minutes home)
I do HIIT 3 times a week (intervals of 30seconds hard, 1 minute easy)
I lift 4 times a week with 60 second rest breaks..lasts about 75 minutes.

Cutting calories: 2000
Maintenance calories: 2500

I factor in my cardio and weights into these numbers and consequently up them by 500 for ride days, and a further 500 for lifting days.

What is the next step to help me loose weight guyz? Just keep at it? Or try a fat burner?

[Webber91]

Instead of carb cycling, try calorie cycling (if you aren't already doing it). Here's an example, you can adapt it to how it would work for you:

Day 1: Refeed @ 2500 cals
Day 2: Moderate carbs @ 2000 cals
Day 3: Low carbs @ 1500 cals
Day 4: Moderate carbs @ 2000 cals
Day 5: Refeed @ 2500 cals
Day 6: Moderate carbs @ 2000 cals
Day 7: Low carbs @ 1500 cals

This gives you a deficit of 3500 calories a week, so if you're maintenance is calculated correctly you should lose 1lb weekly. I'd highly suggest tracking your weight fortnightly and adjusting your calorie intake linearly as your weight drops (~50-100 less calories for every 1-2lbs you lose).

I'd also suggest changing your lifting duration. Lift as heavy as you can and allow yourself longer time to recover between sets so you can lift harder. Don't turn your weights days into cardio.

Also on your refeed days, try to limit your fruit intake. Fructose has no impact on leptin levels, so it would be a bit of a waste. Same with fibrous veggies like broccolli, you can limit them on refeed days. Get the bulk of your carbs on these days from grains and starches (I personally go through a pack of bagels). Bread would actually be perfect (assuming the fat content is low) so these are days where you can enjoy yourself by eating it again.

Edit: Personally, I don't factor in my workouts during the day when working out how much to eat. You may be burning 500 from cardio, but there is absolutely no way you would be doing that much on your weights days, so that could be why you are stuck. Think about it, you're eating an extra 2000 calories on your weights days for the week...of this, you are probably only burning about 800 for the 4 days, meaning you are eating an extra 1200 calories that your body isn't burning.

[TheProgressiveOne]

thanks mate, def an approach i can try,
anyone else?

[Haveboards]

Lower Cals to 1800

Maintain protein.

[AHB900]

I definitely would drop my calories by about 200, and possibly intensify your lifting a bit more (maybe add a day or something). I have never really had much experience in hitting a plateau I have been losing constantly non stop.

Good Luck

[big_russ]

Drop the calories a little more, 1700-1800

In all honesty I do not go for the carb cycling thing, if it works for some people that's cool but I'm a firm believer in calories in vs calories out. When I see my fat loss slowing I either do more cardio, eat less calories, or a little of both.

[AustrianOakJr]

I'd also suggest changing your lifting duration. Lift as heavy as you can and allow yourself longer time to recover between sets so you can lift harder. Don't turn your weights days into cardio.


Get the bulk of your carbs on these days from grains and starches (I personally go through a pack of bagels). Bread would actually be perfect (assuming the fat content is low) so these are days where you can enjoy yourself by eating it again.

Two great pieces of advice, right here. OP, if you have been stuck for a while, I would suggest lowering your overall calories a bit. Dont get hung up on food choices.....hit your numbers. End of story. Its good that you are getting your veggies/fiber in, but bread is not a bad thing to keep in your diet. Bagels, white potatoes, cereal, etc, etc......all great carb sources to refeed on. In fact, the higher the GI, the better on refeed days.

[TheProgressiveOne]

Two great pieces of advice, right here. OP, if you have been stuck for a while, I would suggest lowering your overall calories a bit. Dont get hung up on food choices.....hit your numbers. End of story. Its good that you are getting your veggies/fiber in, but bread is not a bad thing to keep in your diet. Bagels, white potatoes, cereal, etc, etc......all great carb sources to refeed on. In fact, the higher the GI, the better on refeed days.

oky doke. Is there a danger of loosing large amounts of muscle mass when calories are set too low?

i weigh myself once a week in the morning after a piss so that helps with consistancy.

I have only been cutting 4 weeks but am not seeing the results i would want to exactly..

Also, that is strange about food choices not mattering as long as im hitting my targets..i thought once you got lower in BF food choices meant EVERYTHING?

[abbot92]

Drop calories to 1800-1900 , add EC stack. Track weight after about 2 weeks and re evaluate progress.

[AlphaMix]

Check this out broski


http://www.bodybuildingpro.com/crumcake.html

[AJamesE]

Perhaps drop another 100-200 calories, no more. Throw in an EC stack could help a little..

I'd also suggest looking into Intermittent Fasting, especially for that last bit of fat.

Cliffs for IF; Lowers insulin, can boost HGH by x5, more fat burning hormones released etc.

Not to say this is for you, but i'd definately think about it man.

Good luck!

[TheProgressiveOne]

Drop calories to 1800-1900 , add EC stack. Track weight after about 2 weeks and re evaluate progress.

When saying drop calories to that amount..does that account for workouts and or cardio?

Check this out broski


http://www.bodybuildingpro.com/crumcake.html

thanks for the link cuzz

[shawkner]

oky doke. Is there a danger of loosing large amounts of muscle mass when calories are set too low?

i weigh myself once a week in the morning after a piss so that helps with consistancy.

I have only been cutting 4 weeks but am not seeing the results i would want to exactly..

Also, that is strange about food choices not mattering as long as im hitting my targets..i thought once you got lower in BF food choices meant EVERYTHING?

As long as you're getting adequate protein (1.5g/pound of lbm) there is no danger in losing large amounts of muscle if you cut calories by 200-300.

Take a picture of yourself once a week with the same lighting, pose, etc. You will notice a change, albeit a gradual one. You can't transform your body over-night (that is, if you want to keep your muscle).

Food choices effect your energy level, your overall health, but not your fat loss. Macros are much more important than the quality of your food.

Best of luck from someone who is going through the same thing as you

Giving this a read might help as well
http://foxhoundstudio.com/blog/fitne...-your-ribcage/