Body Fat % Estimate and Help with Goals - Keto Plateau

[b123b]

Currently 64kgs 179cm.

Been doing CKD for about 2 months (use to do low carb before that, anyway). Weight seems to have stayed the same but I think I have leaned out a little. Carbing up one day a week - eating about 360g of carbs over 12 hours.

Cutting cals 1300-1400. Hitting the keto macros most days - 65/35/5 f/p/c.

Weights 4 days a week lifting heavy. Cardio (HIIT) the other 3 days. Some days I would do double sessions (HIIT) in morning then weights around lunch. Haven't for a while.

Aim is to rip a little more then clean bulk early next year.

Thoughts/comments welcome. Need a general idea of my BF% and what to do plateau wise.

Cheers.

[GluttonusMaxmus]

good start with those pecs

yourr lacking stomach though

and forearm muscle

try masturbating more

oh and your bf% is 83%

not bad brah

keep gaining that weight

drink a protein shake

[transformerchad]

i say u around 10%, listen bro those cals are way too low . u need to up them to atleast 1750 your TDEE cant be less than 2300 ... im also on keto and u get better results when u hit over 100g of fat daily and just keeping the protein at 1g per pound LBM . so id go for min 120g protein a day and 120g fat a day min if i were u . also u over training with so much HIIT.
just my views . good job

[RoWdY_RuFf_BoY]

Look good, a bit small.

I'm shocked at those macros. How can you sustain those calories? That's crazy.

[GwapoJosh]

Do what others have said.. Up your calories! Even a tiny girl should eat more than that. Good luck with your progress!

[BigFreak677]

Good shape. . how are the legs?

[b123b]

Thanks for the prompt responses, boys. Appreciate it.

i say u around 10%, listen bro those cals are way too low . u need to up them to atleast 1750 your TDEE cant be less than 2300 ... im also on keto and u get better results when u hit over 100g of fat daily and just keeping the protein at 1g per pound LBM . so id go for min 120g protein a day and 120g fat a day min if i were u . also u over training with so much HIIT.
just my views . good job

I initially started out at 1600 and slowly cut down to 1300-1400 for more results. I think my metabolism may be stalling and I need a break from keto?

I was thinking of having my carb up tomorrow and then on Monday, reincorporate carbs (wholegrains) back into my diet whilst eating between 1700-2000 calories - do this for a week or so then start keto again at your recommendation of 1750ish cals. What do you think?

It was tough to start with but I guess I'm use to it now. I'm not starving - that may be due to the keto and the fats keeping me feeling full.

BigFreak677, thanks, mate. Legs are in proportion. I'll take a pic it and post it up when I get a chance.