Trouble Cutting Body Fat

[Stenton1]

Hi guys,

I need a bit of help because I'm a bit stuck. I'm 42, 178cm tall, 82kg and in the process of cutting. My calorie intake is about 1800-1900 every day. At least 200g protein - carbs under 50g and fat about 60-70g. According to my Beurer scales I started at 19.9% body fat - that was the start of February when I started cutting. I am now at 19.7% after 4 weeks and my weight hasn't shifted. I'm not too worried about my weight because I'm doing the German Volume Training 3 times a week. (I started with 5x5 heavy weights in July last year until Feb). I do 3.5-4km run at least 3 times a week (I hate running). I just don't seem to be cutting down the fat at all. I predominantly eat chicken breast, eggs and cheese. Some nuts and steamed veg (non root). I have 2 vices - 2 mugs of tea a day with sugar (I used to drink about 6 so I think I'm doing OK) and booze. I've cut out the beer totally now and will have a glass of red wine in the evening (which some argue is quite good for you anyway). No bread, no sweets. I've even peed on a ketone stick which telly me I'm in ketosis (but the minimum level).
But the fat loss isn't there. I get that I'm 42 - but I just don't seem to be making the gains and fat loss I hoped.
Am i doing something totally wrong - are my scales rubbish? I need a bit of help because my motivation is currently rock bottom. I've attached a before/after shot - this is July to the start of Feb - and the only change I can see is I've got a bit of a tan somehow...
Is 20% body fat right?

[AngelKing1992]

drop your calories further. you probably want to up your carbs, and lower your fats.

[mandm001]

I am like 180cm and 82 as well right now, gained like 15 lbs in the last 2 months:P I hate to break it to ya, but if your eating 1800 and nothing is happening then you gotta drop down to like 1500-1600 or do more cardio no way around it.

[gbk56]

Does not seem you made much progress.

Lift more and eat less.

[mtpockets]

I am like 180cm and 82 as well right now, gained like 15 lbs in the last 2 months:P I hate to break it to ya, but if your eating 1800 and nothing is happening then you gotta drop down to like 1500-1600 or do more cardio no way around it.

total garbage ^^^

[Stenton1]

But the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1800 calories per day for men. My BMR is about 1790 and then with exercise etc and the Harris equation thing it becomes 2700. I'm starting to think life's too short to flog a dead horse and just go to the pub...

[GKC45]

eat less, move more

works every time

[Flounderbout]

My calorie intake is about 1800-1900 every day.

How are you measuring this?

[GKC45]

How are you measuring this?

The usual way- dollops, dabs, sprinkles, and handfuls.

[Stenton1]

How are you measuring this?

I weigh everything and then use an app on the mobile which gives me protein, carb, fat and calorie count. I'm going to drop to 1500-1600, but I have no idea how to do that and keep the fats at about 70g. I'm doing OK cutting the carbs. I'll miss the wine for sure but I've got until the end of May to look good without a shirt for a play I'm in, so needs must. Is the low carb thing the right choice?

[GKC45]

Looking at your pics, I don't think you are carrying a lot of body fat. If you lose any more you will look emaciated. You would be better served going on a small surplus and start building some muscle. You've got to have something to work with.

[SteveR40]

From what you have stated it seems to appear that your metabolism is stalled. you need to get it moving again. Recommendation would be to work with a trainer who can assist you with a different meal plan to balance your macros. Maybe start you on a carb cycle until you reach your goals. Also, maybe try some additional cardio sessions as well as changing your lifting style to keep your heart rate up (less rest time/higher reps).

[silverlightning]

props for posting a picture. based on your training since july, you may be a non responder to weights training. or you are doing it completely wrong. i've been there as well. post what a typical training week consists of, i.e.. exercises, sets, reps, etc. you could also be malnourished as well if all you're eating is chicken, eggs and cheese, nuts which i eat as well but include red meat, breads, unbleached flour tortillas, corn tortillas, potatoes, rice, milk.

[Stenton1]

props for posting a picture. based on your training since july, you may be a non responder to weights training. or you are doing it completely wrong. i've been there as well. post what a typical training week consists of, i.e.. exercises, sets, reps, etc. you could also be malnourished as well if all you're eating is chicken, eggs and cheese, nuts which i eat as well but include red meat, breads, unbleached flour tortillas, corn tortillas, potatoes, rice, milk.

Ok, so for Aug, Sept & October I ate a lot and bulked up to 87kg doing 5x5 3 times a week. 5x5 was a general spread of squats (front monday, rear wednesday), bench press, overhead press, barbell curl and so on. Doing 6 different groups each day. Never repeating the same exercise in the week. Then the plan was Novemebr, December and Jan to do some cutting and 4 days a week of 3 x 12 using some of the same exercises and some new, incline bench press, calf raises etc. These were all done with no time limits - just 3 x 12. But, my wife got sick and so December to middle of Jan I wasn't able to train. She's well again and so I got back on the horse so to speak, but it was suggested to bulk up a bit I should do the German 10 x 10 which I've been doing for the last 4 weeks. 3 times a week. Chest & Arm Day 1. Day 2 is squats, legs and abs and day 3 is basically arms and shoulders. These exercises done to time though 2 sec up and 4 seconds down. It's exhausting :-) Anyway, I've stuck with it but I haven't been eating loads because it seems to take a while to lose the fat. As I said earlier, my scales say 20% body fat and I need to get that down to nearer 15%.

[Stenton1]

With the 5 x 5 I was bench pressing 70Kg and deadlifting 100Kg. My normal weight is 75-77Kg but after a couple of kids I put on a couple of kilos. 80kg max. So when I went up to 87Kg I was pretty pleased figuring there must be a fair bit of muscle growth. Cutting is proving to be a nightmare and my motivation is pretty low right now. I still did a 3k run today, but it was a fight every step.

[all43]

''Cutting is proving to be a nightmare and my motivation is pretty low right now.''

Keep at it mate, Im around the same age as you and find motivation one of the hardest obstacles, I try to find new music to listen to or training moves Id either never seen before or forgotten about just to 'mix it up a little'.You will get there.

[alwayschestday]

I was lost at KG and Centimeters.

[JimmyJonny]

The usual way- dollops, dabs, sprinkles, and handfuls.

Had to rep ya for that one, lol.

[Greginto]

Hi guys,

I need a bit of help because I'm a bit stuck. I'm 42, 178cm tall, 82kg and in the process of cutting. My calorie intake is about 1800-1900 every day. At least 200g protein - carbs under 50g and fat about 60-70g. According to my Beurer scales I started at 19.9% body fat - that was the start of February when I started cutting. I am now at 19.7% after 4 weeks and my weight hasn't shifted. I'm not too worried about my weight because I'm doing the German Volume Training 3 times a week. (I started with 5x5 heavy weights in July last year until Feb). I do 3.5-4km run at least 3 times a week (I hate running). I just don't seem to be cutting down the fat at all. I predominantly eat chicken breast, eggs and cheese. Some nuts and steamed veg (non root). I have 2 vices - 2 mugs of tea a day with sugar (I used to drink about 6 so I think I'm doing OK) and booze. I've cut out the beer totally now and will have a glass of red wine in the evening (which some argue is quite good for you anyway). No bread, no sweets. I've even peed on a ketone stick which telly me I'm in ketosis (but the minimum level).
But the fat loss isn't there. I get that I'm 42 - but I just don't seem to be making the gains and fat loss I hoped.
Am i doing something totally wrong - are my scales rubbish? I need a bit of help because my motivation is currently rock bottom. I've attached a before/after shot - this is July to the start of Feb - and the only change I can see is I've got a bit of a tan somehow...
Is 20% body fat right?

Post your macros?

[AncientYouth]

OP your eating too much and not training hard enough

[ChickenTuna]

eat less, move more

works every time

definitely the best advice ever

[wesleytimmons41]

your diet is pretty close to what I use to drop 5 lb or so a month,closer to 1600 calories if i want a little more,but that's tough to follow daily and 200-400 more calories sure is more satisfying.
personally i'd stick to this diet and add more cardio until i got the result i was looking for.
my favorite is incline threadmill of 5% incline and 3.5-4.0 walking speed from 30 min-1hr , relatively easy on the joints, the incline works up a sweat and can burn from 225-450 extra calories without to much effort.
my 2 cents-best of luck.

[serginhoflu]

Hey man, I Think that simple apps can help you to really control your diet. I use "myfitnesspal". In cutting, I am using My golas as: 20% fat 30% carb 50% prot.

For better results, try some hiit or Cardo in jejum.

Good luck

[angrypenguin54]

Personally I think your problem is a lack of muscle mass. If you have truly been training with intensity, go get your hormone levels checked.

I would get on a good beginner strength program like SL 5x5 or Starting strength and follow it to the letter. Keep your macros where they are, just make sure it is accurate.

Cardio on non-lifting days 2 to 3 times a week. Work up to where you can do 5k without walking. Once you do that, swap one day of jogging for hiit/sprints and build those up slowly.

[datderelowtes]

You are undereating. When you are starving yourself, your body hoards calories as fat.

I used the bodyfit media, a heart rate monitor, and trial and error. I wasn't making no gains and cutting on 1800. My maintenance come to find out is 3500 a day. See what I mean?

[EjnarKolinkar]

You are undereating. When you are starving yourself, your body hoards calories as fat.

We should share this revelation with people starving to death.