Help. I think I stalled on fat loss. Pics. Guess my body fat?

[CannaMan420]

Hey so I am on my 7th week of cutting.
I have stayed at ~1800 calories. I try to stay below 30 net carbs. Try to get at least 100 grams of fat. The rest is protein usually around 160 grams.

My first few weeks were great and lost alot of fat. However the past 3 weeks I feel like i have not lost anything and also my strength gains stopped.

I have been eating cheese and almonds and pecans. I was reading that those might get people stalled in their weight loss how ever I couldn't find convincing evidence.

I am currently at 185lbs

I have attached a pic.

[CannaMan420]

Here are some pics when I started.

[CannaMan420]

past progress pic.

[Zmeister]

What the fcuks the hair about bro...

[CannaMan420]

What the fcuks the hair about bro...

Long hair hater??

[Syntribos]

What are your maintenance calories?

[CannaMan420]

What are your maintenance calories?

Around 2300-2500

[Syntribos]

Okay, my advice would be to wait another week and not change anything, if it's still the same, bump up your fat and reduce the protein.

[CannaMan420]

Okay, my advice would be to wait another week and not change anything, if it's still the same, bump up your fat and reduce the protein.

Thanks for the advice bro. How long have you been on keto.
Do you think i should start to lower my calories? maybe 50 a week or something?

[LeadByExample89]

Eat less or move more.

[CannaMan420]

Eat less or move more.

I am currently in the gym around 12 hours a week, am a full time student, and work weekends at a valet with a lot of sprinting.
Is my metabolism just that slow?

[JWoodCF10]

Eat more!

If you are at the gym nearly 2 hrs a day, and doing something other than chatting in the sauna your calories are way to low.

work out your TDEE, work out your goals, then eat a sensible amount.

[Syntribos]

Eat more!

If you are at the gym nearly 2 hrs a day, and doing something other than chatting in the sauna your calories are way to low.

work out your TDEE, work out your goals, then eat a sensible amount.

An elaboration on the above based on what I do:

Work out your maintenance cals, for me that's 2000 including my activity multiplier of 1.2 (i suggest you use this too.)

Then take a 500cal deficit (300 if you can't hack the 500).

Then when you exercise, use something like MyFitnessPal to workout how many calories burned during it, for instance I went swimming today and apparently burnt 262cals. So to be conservative I am going to eat an extra 250 cals today.

To work out how to eat these cals, using the Keto ratio, so 5% carbs, 35% protein and 60% fat. Then add these to your total.

HOWEVER, make sure your total carbs for the day stay under 30g, but over 20 and your protein at a MAX of 1g per lbs.

What happens if the exercise and the % split make my carbs and protein go over I hear you say? Well, it's easy, simply, take the extra protein and carbs and eat them as fat instead.

So for every 2g of carbs and every 2g of protein over your maxes that tries to take you, so say 32g carbs, you then eat 1 extra gram of fat.

Here is a worked example for you using my macros and exercise today:

Macros for Sedentary (Protein has been calculated using 0.9g/lean lb and carbs just where I'm comfy)

P122 C25 F98 Cals 1470

Then exercise give me another 250cals, using the % above that gives me: P22 C3 F17 which would make my total for the day P144 C28 F115, however I don't like my protein to be over 128 (half way between 0.9 and 1g) and like to keep carbs under 30. In this case, carbs aren't a problem, however, protein is, so I reduce protein by 16g which equals an extra 7g of fat (1g of protein is 4cals, 1g fat is 9cals).

Therefore, my post exercise macros, whilst taking into account my maximum amounts are:

P128 C28 F122

EASY! Of course, you can also then be super lazy like me and create an excel calculator so that you just dump in your exercise cals and it auto-calculates these macros.

[Atavis]

That's way more complicated than it needs to be.

[Syntribos]

That's way more complicated than it needs to be.

Meh, I like numbers and tracking.

[CannaMan420]

That's way more complicated than it needs to be.

Yeah i found this extremely complicated and hard to keep track of. Good motivation though!
Been reading alot of blog by Martin from lean gains and by rippedbody guy and I might start adding a little bit of carbs the days I hit the weights.

[CannaMan420]

That's way more complicated than it needs to be.

What do you think I should do. Change any macros or lower calories?? or anything?

[Atavis]

First, read this: http://www.bodyrecomposition.com/fat...-i-do-qa.html/
and this: http://www.bodyrecomposition.com/fat...ishy-fat.html/

Then track changes over a few weeks and make adjustments to daily calories based upon results.