Can't seem to lower the bf% - Frustrating

[mpwallace94]

I'm on a three day a week weight training routine Chest/Back... Shoulders/Arms... Legs... moderate weights, 12 to 16 sets per body part no long rests between sets (about 60 seconds), and I change the routine about every 6 - 8 weeks ... (can't afford to be in the gym more often) I can't do high impact cardio due to an SI joint/sciatic nerve issue, I DO use the treadmill nearly every workout for at least 20 mins or about 200 calories worth. I don't eat "white", or ANY fast foods. No potatos, rice, VERY little pasta. I use CLA once or twice a day with meals. Eat breakfast, lunch, dinner, no big portions, and I try to avoid snacking in the evening. I get good rest, plenty of water (about 80 - 90 oz a day), protein shakes in place of crap food, No, I'm not perfect with the snacking but I when I DO snack, it's usually healthy foods like nuts, trail mix, and even then, not daily. I don't drink alcohol with the exception of a glass of wine MAYBE once a week, so, what gives?

I'm at 25.4% at 172lbs, and want to get down to 18% at the same bodyweight. It's starting to P*SS me off with all the work I'm putting in!

[csb5731]

So...

Start counting calories. Then, if you aren't losing, lower them.

Also: Yes, nuts are "healthy", but that doesn't mean that they aren't one of the most caloric things you can shove into your gullet.

[WheelzDatKeelz]

You need to know exactly how many calories are going and and exactly how many calories are going out if you want to really be successful at weight loss. Figure out your maintenence calories and take out 3-500. and be consistent. 1 cheat day can blow days worth of a caloric defecit.

[azurejer]

Alot of unknowns and estimation here - what gives is you have no real idea of your calorie intake. Start counting everything you eat.

[maladili]

Good info

[MikeBuyco]

Yes you need to count your calories. I know it's a pain but you really need to do it. Take your Daily Calorie maintenance level and reduce it to 20%. That should help.