View Full Version : Body fat not decreasing below 20%

02-12-2018, 06:01 PM
Hi guys
I have been working out since last 4 months.since I have started I have lost around 13 kgs as of now my body doesn’t seem to progress any further I have plateaued to this point
My present body fat is around 20%and it has even the same since last 1 month
My diet comprises of 60%Fats 30%protein 10% carbs
I am on a 1000 cal defecit
I am not taking any supplements
I am working out 4 days a week Weight training and cardio combined.
I need to progress kindly help .

02-12-2018, 06:11 PM
Eat less...

02-12-2018, 06:14 PM
How many pounds have you lost over the past 4 weeks (since Jan 15)?

02-12-2018, 06:32 PM
I am consuming 1300 cal as of now
Any less I will put my self in starvation mode i also want to keep my muscle mass intact

02-12-2018, 06:33 PM
Since Jan I haven’t seen any significant changes ..

02-12-2018, 06:41 PM
Since Jan I haven’t seen any significant changes ..

I asked for a number, not a subjective commentary.

02-12-2018, 06:45 PM

02-12-2018, 07:03 PM
More than likely your eating more than you think or you calorie counting is off.

Also there is no way your hitting your macro/micros at 1300 calories per day.


02-12-2018, 07:57 PM
Is it safe to assume you'd like to keep this account and you'd like be to ban the other one?

02-13-2018, 12:14 AM
Yes that’s right ! 😅

02-13-2018, 02:18 AM
12kg in 4 months, with only 1kg in the last month, so 11kg in the 3 months prior to that. That is nearly 4kg per month, or about 8lb per month/2lb per week. That's a pretty aggressive cut, but definitely not a 1000-1300 cal daily intake cut.
You are eating more than you claim/believe to be.

Go back to the drawing board and start tracking your calories correctly. Also, weighloss isn't linear. You have still lost 1kg/2.2lb this past month, so you have hardly "stalled".
When you go 6+ weeks without any loss then you should maybe consider dropping calories/increasing cardio.

02-13-2018, 07:47 AM
Yes that’s right !
Done. I made a note of it so you won't have issues going forward.