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Thread: Stuck at 15%

  1. #1
    Registered User Lobo94's Avatar
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    Unhappy Stuck at 15%

    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?

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  2. #2
    Doc Holliday msm00b's Avatar
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    If you're stuck and not losing, drop the calories.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

    -Martin Berkhan

    "Keto is stupid."

    -Me
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  3. #3
    Registered User Lobo94's Avatar
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    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??
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  4. #4
    Doc Holliday msm00b's Avatar
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    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.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

    -Martin Berkhan

    "Keto is stupid."

    -Me
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  5. #5
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    Originally Posted by msm00b View Post
    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.
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  6. #6
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    Most adult men regardless of height or weight can safely cut in the ballpark of 2000 calories per day barring extreme physical activity.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

    -Martin Berkhan

    "Keto is stupid."

    -Me
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  7. #7
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    I second msm00b!
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  8. #8
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    Not saying 1900 is unsafe or not sustainable, just probably more than necessary.
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  9. #9
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    Originally Posted by cuckfonformity View Post
    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.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

    -Martin Berkhan

    "Keto is stupid."

    -Me
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  10. #10
    Registered User cuckfonformity's Avatar
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    Originally Posted by msm00b View Post
    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"
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  11. #11
    Doc Holliday msm00b's Avatar
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    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.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

    -Martin Berkhan

    "Keto is stupid."

    -Me
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  12. #12
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    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.
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  13. #13
    Registered User Lobo94's Avatar
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    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
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  14. #14
    Registered User Lobo94's Avatar
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    bump
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  15. #15
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    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.

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  16. #16
    Registered User Lobo94's Avatar
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    ok here is current definition just stuck right at this BF % and please no get a tan jokes
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  17. #17
    A Misc Corporation StrongMeat's Avatar
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    Originally Posted by Lobo94 View Post
    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

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    start with 2200 for 2 weeks

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