Help---! Stalled on my cut! Help! (epic post!!)

[kbremes]

Please be gentle this is my first post, but I'm going to try and give you guys as much info about me so you can help!

Small background about me. I’m a 26 y/o female, at my highest I weighed about 210 about 6 years ago. I lost 30 and maintained 175 for about 3 years and then I lost another 30 (doing Body for Life and Couch to 5k) and have been maintaining 143-147, usually 145 for about the last 3 years (I’m a pretty regular exerciser), I’m 5’8 and have a pretty small frame. Right now I’m trying to lose my “vanity pounds” and get down to about 13-15% body fat – cut, cut, cut!! Unfortunately I do have a bit of loose skin around my belly and thighs so I’m trying to lower my body fat as much as I can to see if I can get my skin to tighten.

So, the reason I have turned to you body geniuses is I’m not seeing results as fast I should/feel I should.... So I’d like a critique of what you might suggest in terms of adjusting my diet and workouts....

Right now I’m killing it at the gym and with my diet. I’m not super exhausted or cranky surprisingly. Starting taking OxyElite Pro about 3 weeks ago... it's really helping me in the morning.... I’ve had some big weeks, but I seem to be stalling a lot these days. Here’s my stats for the last few weeks ( for measuring my bodyfat I do a 4 site measurement with calipers):

Date - Weight - Body Fat
Week 1 - 145.5 - 23.61
Week 2 - 145 - 21.78
Week 3 - 145 - 21.31
Week 4 - 147 - 19.65
Week 5- 145 - 18.92
Week 6 - 145 - 18.92
Week 7 - 143 - 17.44
Week 8 - 143 - 17.19 (started taking OEP halfway through this week)
Week 9 - 143 - 16.94
Week 10 - 144 - n/a
Week 11 - 141 - 16.44%

My measurements from last week:
Bust 34
Chest 29
Waist - 25.75
Roll - 28
Belly Button - 28
Muffin Top 34.5
Hips 37
Right Thigh - 21.5
Left Thigh - 21.5
Right Calf - 14.5
Left Calf - 14.5
Right Arm - 10.5
Left Arm - 10
Neck 11.25

Tricep 12
Suprailiac 11
Umbilicus 11
Thigh 18
Body Fat % 16.44
Lean Body Mass 117.82
Fat Mass 23.18

It sounds all good, but check my profile so you can see what my body looks like now.... You’ll see I’m still pretty soft.

Workouts
Monday/Friday – Rest Days

Tuesday/Wednesday/Thursday - AM - fasted cardio before breakfast - 45 minutes low intensity cardio (treadmill at 15% incline, usually burn around 515-530 calories) +5 minute warmup and cooldown. Upped the intensity this week, to see if that'll help!

This week I've started following my cardio with resistance training, I do a 4-day split (Day 1 = Shoulders, Triceps, Abs Day 2 = Glutes, Hams, Quads, Thighs Day 3 = Biceps, Chest, Abs Day 4= Back and Calves. 2 body parts each day with 2 exercises per body part, 4 sets of 15 reps each. (In the previous six weeks I was splitting my cardio to the am and weights to the pm after work.) Now instead of pm weights, I've added more cardio - I've started walking home after work - weather permitting - it's a 2.25 mile walk that takes me about 40 minutes.
Saturday - 60 minutes of low intensity cardio (treadmill at 15% incline, usually burn around 650 calories) + resistance training
Sunday - 6-7 mile run (usually about 60 minutes, burns about 870 calories) + abs afterwards.

Water
In terms of water I drink 3-4 liters a day. 1 liter with each workout, 1 liter during the day at work and using 1 at night. I also drink herbal teas during the day like peppermint or rooibos.

Diet/Workout Timing
Tuesday/Wednesday/Thursday
5:00 am – OEP
5:00-6:30 am – cardio/weights
7:20 am – Breakfast - Omelette – 2 whole eggs, 1/2 cup of egg whites, 1/4 cup of red onion and green peppers each, a dash of Frank’s Red Hot and some pepper, 2 cups of decaf coffee with unsweetened lowfat almond milk and cinnamon, Vitamins – multivitamin + Omega 3-6-9 . Carbs 6 Fat 12 Protein 30.
10:30 am - Protein Shake (Allmax Isoflex Citrus Punch made with water), Baby Carrots – 10-12. Carbs 13 Fat 0 Protein 28.
12:30 pm – OEP
1:00 PM - Salad - 1/4 of a cucumber, 1 can of tuna, 1/4 cup of diced celery, 8 asparagus spears, 2-3 cups of spinach, 1/3 cup chopped green pepper with 1 tsp of extra virgin olive oil and 1/2 tbsp of balsamic vinegar. Hard Boiled Egg, Jello - fat free, sugar free Strawberry. Carbs 18 Fat 11 Protein 42.
4:00 PM – 1/2 cup 1% cottage cheese, with 2 tablespoons slivered almonds Carbs 11 Fat 10 Protein 18.
7:00 pm- Dinner – lean protein, 1-2 cups of vegetables (usually broccoli, green beans, cauliflower....). Dessert (usually about an 30-60 minutes later)– Jello Sugar Free Fat Free Pudding made with unsweetened lowfat almond milk and water and mixed with 1 scoop of myofusion Chocolate Protein. Carbs 15 Fat 14 Protein 61.
8:30 – cutoff for eating.
10:30 - Bedtime (usually get 7-8 hours a sleep per night)

Usually try and hit around 1500-1600 calories, this day for example I had 75 grams of carbs, 54 grams of fat, and 203 grams of protein. So my ratio for this day was 19% carbs, 30% fat and 51% protein.

Monday/Friday – diet is roughly the same, no workouts – my rest days!
Saturday – Refeed day. Standard breakfast, lunch and one snack. Cheat dinner + dessert
Sunday – Diet is usually bigger breakfast lunch and dinner (same as my weekday meals), and one snack.

What on earth do I need to do to get this jiggle off? Wait a bit longer? More workouts? More food? Less food? I’d prefer to stay away from more supplements because this diet is expensive enough as it is!! I’m going on vacation on April 21st and it’s my goal to hit 15% body fat by then!!

My next step after my vaycay is to try keto....!

Help me geniuses of body building and cutting!

[MagnumPeanut82]

Strong 1st Post.


BRB, reading wall of text.

[Electricheadd]

Can you post your macro break down? From your sample day it looks pretty solid but it would be better if we knew exactly. Also, you have have two days a week that you don't know your calories? It is very possible you are sabotaging your weeks work with those two days. You are eating at 1600 calories and likely have a maintenance around 2k at your weight. meaning your deficit is only 400ish calories/day. One big cheat day and you will wreck your progress.

[RTW2]

Strong 1st Post.

agree lol

My next step after my vaycay is to try keto....!

^^^^ This

Many wont agree but from personal experience it worked when i got down low in body fat. i did it for a little while... lost a few pounds and went back to my 40/40/20 split and started losing weight again.

[jdies]

Can you post your macro break down? From your sample day it looks pretty solid but it would be better if we knew exactly. Also, you have have two days a week that you don't know your calories? It is very possible you are sabotaging your weeks work with those two days. You are eating at 1600 calories and likely have a maintenance around 2k at your weight. meaning your deficit is only 400ish calories/day. One big cheat day and you will wreck your progress.

Winner!
If ur at a 400 cal defacit that's right under a lb a week. And I do see ur highly active. But u can hold more than a lb of water retention and that's my explanation for the scale not moving. I too would like to see macros and whT is goin on on the two unknown days? U may be killing the rest of ur week

[haveyourmile]

You're a female and want to get down to 13% body fat?