Advice for Fat Loss - Am I impatient?

[Steve2402]

Hi All,

I’m after some advice on cutting body fat.

Currently I sit at an estimate of 14/15% (Outline of abs visible first thing in the morning, but still have layer of fat covering them and also around the lower back/hips area.
I’m 26, around about 11.5 stone (I think that’s 160lbs ish).

I appreciate I’m going to get loads of “you need to gain mass!” but hopefully you can respect the fact my goal is to be around 12 stone lean year round. (I haven’t updated my stats on here for a while)

I’m in between gyms at the moment (cancelled my previous membership as I’m changing jobs soon) and haven’t yet joined the new one – in the meantime I’m using my own small home gym (Pull Up bar, Dip bars, a 10kg/22lbs weight plate), dipping belt, jump rope, decline ab bench, punch bag.

Current routine consists of: Weighted Push Ups, Weighted Chin Ups, Pistol Squats, Weighted Dips, Weighted decline ab crunches 3 sets to failure every other day (e.g. Mon, Wed, Fri, Sun, Tue, Thu, Sat repeat).
Am also going to start cardio on rest days (sprint intervals – 40m x 10)

Diet Wise, I’ve started Leangains Intermittent Fasting about 3 weeks ago (16 hours fast state, 8 hours feeding) with a target of getting 2000kcal per day to cut with (after using the macro calculations in the Nutrition sticky post).

Fast Stage: 15g BCAA’s, Black Coffee, Water
12pm: Salad Pot (Usual Salad itemts, and then tuna, eggs, chicken), 200g fat free greek yoghurt and an extra 2 boiled eggs. (Also 1 x Fish Oil Capsule)
3:30pm: Tuna in Water, 2tsp Light Mayonnaise, 2 slices Wholemeal bread, 1 serving PHD Diet Whey, Banana
6:30pm: Training
7:15pm: Chicken breast x 2, green beans, brown rice/sweet potato, 3 fried eggs, 1 serving PHD Diet Whey
8:00pm: Fasting Begins

Total Calories: 1918
Carbs: 145
Fats: 62
Protein: 183
(Also take in about 3L of water per day)

The diet obviously varies, although I keep the macro’s the same (e.g. may not have 2 x chicken breast but will have equivalent in tuna or steak for example).
However, this has been going on for 3 weeks (since I started the cut), but cant see any visible changes,…am I being too impatient and just keep at it and I’ll see results over another 3 weeks or should I have seen differences by now? If so, what am I doing wrong?

Thanks in advance to all who take the time to read and provide feedback.

[AncientYouth]

Fasting or IF has no benefits other than being a meal plan that some...Inc me use to determine when they eat

If no change after a few weeks lower calories or move more or both

[Steve2402]

Fasting or IF has no benefits other than being a meal plan that some...Inc me use to determine when they eat

If no change after a few weeks lower calories or move more or both

Ah I completely understand IF is just a way of eating and not a 'diet'. I tried the 5/6 small meals a day and just found myself hungry, IF suits me well as I am not normally hungry in the morning.

I guess I'll begin sprint training, and then in another few weeks if no difference, lower the calories.

Thanks