lower back fat wont go and getting to small to keep cutting (pic)

[Hayden1470]

My lower back fat wont go and i've been cutting for 3 - 4 months, i've lost 20 lbs and now i feel im getting to small to keep cutting, what should i do? im on ICF 5X5 and dont do any cardio but feel to fat to bulk. Pic is below, not pumped and carb depleted, dont think i've had over 200g of carbs in 4 weeks. is that a bad thing? thanks.

[illiniStrive]

How long have you been training? Those who are relatively new in all likelihood won't have enough muscle to get as lean as they really want in their first cut.

Do you have any other current pictures? If I were you I would go back to eating at least maintenance and lift heavy af to work on adding mass... but I know summer is coming up and people are concerned about their beach bodies, so really it's up to you.

[Hayden1470]

How long have you been training? Those who are relatively new in all likelihood won't have enough muscle to get as lean as they really want in their first cut.

Do you have any other current pictures? If I were you I would go back to eating at least maintenance and lift heavy af to work on adding mass... but I know summer is coming up and people are concerned about their beach bodies, so really it's up to you.

Thanks for reply, i currently weigh 182 im 6ft and am around 13% bodyfat, i will find another picture for you from the front, i've been training a year but tbh i used to mess around and do whatever i felt like, i've only been on a strict routine for around 2 months, and i didnt think you could add mass at maintence? and im not bothered about beach body this year, im just trying to look decent as never have in my life haha thanks for reply!

[Hayden1470]

Do you have any other current pictures?

have these 2 in different lighting

[illiniStrive]

I said at least at maintenance... mainly since you mentioned feeling fat and are a newbie, so even maintenance lifting hard in the gym for a few months would be better than trying to keep cutting imo.

But seeing your front shot I'd say definitely get on a surplus. You look great and don't need to work on losing fat. You're in an excellent place to get back on buildmode and make the most of your newbie gains. Cutting will always be there; down the line with more muscle you can get to the leanness you desire.

GL!

[Hayden1470]

I said at least at maintenance... mainly since you mentioned feeling fat and are a newbie, so even maintenance lifting hard in the gym for a few months would be better than trying to keep cutting imo.

But seeing your front shot I'd say definitely get on a surplus. You look great and don't need to work on losing fat. You're in an excellent place to get back on buildmode and make the most of your newbie gains. Cutting will always be there; down the line with more muscle you can get to the leanness you desire.

GL!

ok thank you for your reply, think im gonna get on a 300 calorie surplus and aim for half a pound a week gain, at least for 6 - 9 months, i've been fatter than this my whole life, im sure i can handle it for another year! repped.

[JaredPunch]

Thanks for reply, i currently weigh 182 im 6ft and am around 13% bodyfat

6' and 184 is not small, you won't believe how light you need to be as a natural to be very lean
you have around 160 lbs of LBM and you must consider that most genetically gifted natural guy max out at 170 lbs of LBM at your height, after 6+ years of training
if you really have 160 lbs of LBM then you can keep cutting because there's a good amount of mass below the fat, if you have less mass then you must necessarily have a lot more fat than you calculated.

[IK9]

I would try refeeding to get fat loss kick started again.. Bump carbs from 200g to 350g for 1 day

As far as 5x5.. I would not do that while cutting/in a deficit

You need to add some hypertrophy training

& I second what jaredpunch said.. my guess is you will prolly will weigh in the high 150's actually

If you do plan on bulking.. Judging by your current picture.. I would lean bulk

[Hayden1470]

I would try refeeding to get fat loss kick started again.. Bump carbs from 200g to 350g for 1 day

As far as 5x5.. I would not do that while cutting/in a deficit

You need to add some hypertrophy training

& I second what jaredpunch said.. my guess is you will prolly will weigh in the high 150's actually

If you do plan on bulking.. Judging by your current picture.. I would lean bulk

you think i need to lose another 20 - 30 lbs? ........

[MrBlack500]

You have to run, period. Do cardio at least 3-4 days a week, I run every other day.

[Hayden1470]

You have to run, period. Do cardio at least 3-4 days a week, I run every other day.

i dont really like running, i will do it if i have to, but would skipping for cardio be ok? and also how is 170lbm a genetic limit for my height like the other guy said? i mean you are 233 haha

[vismal]

You have to run, period. Do cardio at least 3-4 days a week, I run every other day.

Please explain why you "have to run". What about running will cause fat loss to occur that will not happen if the OP simply cut calories from diet? Why is running unique? What about biking, swimming, or walking, will that work?

Please don't make blanket statements like "You have to run, period." when there isn't a shred of truth. I don't run anymore and I can still get lean. Plenty of others on the board don't run. I have a feeling you have zero evidence to back up your claim.

[MrBlack500]

i dont really like running, i will do it if i have to, but would skipping for cardio be ok? and also how is 170lbm a genetic limit for my height like the other guy said? i mean you are 233 haha

Lol. Ya I'm 233 and have you seen my pictures..

[MrBlack500]

Please explain why you "have to run". What about running will cause fat loss to occur that will not happen if the OP simply cut calories from diet? Why is running unique? What about biking, swimming, or walking, will that work?

Please don't make blanket statements like "You have to run, period." when there isn't a shred of truth. I don't run anymore and I can still get lean. Plenty of others on the board don't run. I have a feeling you have zero evidence to back up your claim.

Let's just say running for me helps me loose fat. I think we all are different and maybe we all don't have to run. Maybe you should try running every now and then to see how u look. U want me to copy and paste information proving running will help you loose weight?

[m333llow]

well its totally up with you , can either bulk or cut but if you feel fat keep on cutting you dont really look that small , i have ur same problem with the damn lowbackfat/lovehandles and from what i know generally is the last fat who goes away (ofc depend on genetics/fat storage etc..) i have the same height and bf(iguess) of you but 10 lbs less and i will keep on cutting till i hit 9-10% then do a nice slow bulk from there. as i said personal preferences.

[vismal]

Let's just say running for me helps me loose fat. I think we all are different and maybe we all don't have to run. Maybe you should try running every now and then to see how u look. U want me to copy and paste information proving running will help you loose weight?

I don't need information on how running can help with losing weight. It can. It is not needed though. If your original statement was "Try adding running for some extra calorie burn, that can help with weight loss" I'd have had no problem. You said "you have to run, period." which is completely untrue. No one has to run. You can do any cardio you like or no cardio at all. The problem is, new people see statements like "you have to run" and take it to heart and it screws them up. OP said he doesn't like running so its fine if he bikes, or walks, or does elliptical, or jumps rope, or does none of the above and eats less.

[Bensfitness101]

Let's just say running for me helps me loose fat. I think we all are different and maybe we all don't have to run. Maybe you should try running every now and then to see how u look. U want me to copy and paste information proving running will help you loose weight?

How you spelt "lose" pretty much puts your ignorance and arrogance into light.

[IK9]

you think i need to lose another 20 - 30 lbs? ........

In all honesty, yes.

People really underestimate how much bodyfat they are carrying & how much weight they have to drop to get to low bodyfat levels.

[ShadowFox08]

For men, back, love handles, and stomach are usually the last to go out on a cut.

I lost 11lbs in 7 weeks and vast majority of the fat lost were from my legs, and I barely notice a smaller stomach. /:

Oh well. Keep cutting and you'll see your stomach going down.

[Hayden1470]

In all honesty, yes.

People really underestimate how much bodyfat they are carrying & how much weight they have to drop to get to low bodyfat levels.

........... 30lbs is alot.....

[mavajo]

OP, your expectations are a bit out of whack. You're most certainly not too small to keep cutting - you still have quite a bit of fat to lose. You're also not 13% body fat. You're closer to 20%.

[Hayden1470]

OP, your expectations are a bit out of whack. You're most certainly not too small to keep cutting - you still have quite a bit of fat to lose. You're also not 13% body fat. You're closer to 20%.

how are they whack? and i got measured the other day with calipers at my gym, i've gone down from 17 to 13ish

[vismal]

how are they whack? and i got measured the other day with calipers at my gym, i've gone down from 17 to 13ish

You aren't 13. Calipers are very inaccurate. I would put you at 16 minimum.

[Hayden1470]

You aren't 13. Calipers are very inaccurate. I would put you at 16 minimum.

either way ive lost, what would you reccomend tho? i mean i have veins when im pumped and stuff so didnt think i was 16 or above

[mavajo]

i mean i have veins when im pumped and stuff so didnt think i was 16 or above

Most of us do. I had a BodPod done on Friday -- I'm 17% and my arms are an intravenous needles' wet dream when I'm curling.

[Hayden1470]

Most of us do. I had a BodPod done on Friday -- I'm 17% and my arms are an intravenous needles' wet dream when I'm curling.

what do you reccomend then

[Hayden1470]

bump

[IK9]

Lean bulk.. You don't have enuff muscle on your frame.. If you continue cutting now, you will look like a skinny starving model with abs.. Imagine Christian Bale in the Machinist.. That is what you will look like if you cut to low bf w/ your current muscle mass.

[Hayden1470]

Lean bulk.. You don't have enuff muscle on your frame.. If you continue cutting now, you will look like a skinny starving model with abs.. Imagine Christian Bale in the Machinist.. That is what you will look like if you cut to low bf w/ your current muscle mass.

you cant be serious that i have like 30 more pounds to lose tho.

[Serpentarius]

need to lose another 10 lbs