Currently cutting and hit a plateu....*PICS*

[LilLeo239]

So ive been cutting for about 4 months now. I was 185lbs, now hovering around 158-160 at 5'7. Its starting to get very hard for me cus i cant seem to drop anymore weight. Currently im eating 2000 calories a day and doing a few days of cardio on top of my training. Been stuck at this weight for over a month now but im started to feel hungrier amd less energetic. Ive been using ec stack for a few weeks also but it hasnt helpd me much. All it does is suprpress my hunger then im hungry as fuk when it wears off. I know i have to drop calories a little more or up my activity but like i said im already struggling with hunger and exhaustion. Next step is to drop to 1900 calories. I want to get down to 150 so i can start bulking again. This is my first cut and still barely can see my abs after a 25+ drop in weight. What do u guys think.....? I want to get down to 10%.

[Tuck91]

So ive been cutting for about 4 months now. I was 185lbs, now hovering around 158-160 at 5'7. Its starting to get very hard for me cus i cant seem to drop anymore weight. Currently im eating 2000 calories a day and doing a few days of cardio on top of my training. Been stuck at this weight for over a month now but im started to feel hungrier amd less energetic. Ive been using ec stack for a few weeks also but it hasnt helpd me much. All it does is suprpress my hunger then im hungry as fuk when it wears off. I know i have to drop calories a little more or up my activity but like i said im already struggling with hunger and exhaustion. Next step is to drop to 1900 calories. I want to get down to 150 so i can start bulking again. This is my first cut and still barely can see my abs after a 25+ drop in weight. What do u guys think.....? I want to get down to 10%.

You look good man congrats on the progress.

Have you done any refeed days in the last four months?

That can jumpstart your metabolism again.

[LilLeo239]

Yea ive done a few refeeds in the past few weeks. Kept them under maintenance, my weight will go up then come down again to 160 lol.

[Tuck91]

Yea ive done a few refeeds in the past few weeks. Kept them under maintenance, my weight will go up then come down again to 160 lol.

If you haven't done it already, maybe give interval sprinting a try in the form of a HIIT workout.

This helped me get down a few % in BF when in the mid teen percentage, I prefer sprint 1 & half - 2 minutes, walk 2 minute. repeat for 30 minutes.

Maybe try a that with another 150-250 cal daily deficit & see how that goes for two weeks.

[Wodzuu]

Same thing happened to me went from 205lbs to 165lbs in 5 months, been stuck on 165 for 3 weeks so I just started lean bulk, I think you should too

[Tommy W.]

You look good man congrats on the progress.

Have you done any refeed days in the last four months?

That can jumpstart your metabolism again.

No it will not. Lower calories or add activity. Taking a break will be a mental vacay however it will not spur a return to fatloss.

[LilLeo239]

No it will not. Lower calories or add activity. Taking a break will be a mental vacay however it will not spur a return to fatloss.

You're right....ive done refeeds and all it did was stall my cut even longer. Gonna drop another 100 calories.

[DanLincoln]

You look good man congrats on the progress.

Have you done any refeed days in the last four months?

That can jumpstart your metabolism again.

Where does this **** information keep coming from??

[achillesbruh]

your calories arent low enough

[Serpentarius]

Where does this **** information keep coming from??

crap like this

http://forum.bodybuilding.com/showth...hp?t=154357071

[GraemeEJones]

Don't need a re feed day it's proven to be bro science.
I'm on 1780 Cals a day at 6ft 1 to loose 2lb a week and manage hunger well. Zero cardio just lifting.
Take a look at other food options with a higher level of satiety.
Congrats on progress looking good

[LilLeo239]

Don't need a re feed day it's proven to be bro science.
I'm on 1780 Cals a day at 6ft 1 to loose 2lb a week and manage hunger well. Zero cardio just lifting.
Take a look at other food options with a higher level of satiety.
Congrats on progress looking good

Thanks bro! Any recommendation on foods with higher satiety level? Yesterday i had alot of fat and protein and was able to stay full off 1500 calories.

[Tuck91]

[QUOTE=Serpentarius;1486799081]crap like this


I read that thread. Technically a refeed wont help a cut, but I was under the impression it boosts leptin & glycogen levels back up to have the energy to do the workouts required on a cut???

[LilLeo239]

[QUOTE=Tuck91;1486809071]

crap like this


I read that thread. Technically a refeed wont help a cut, but I was under the impression it boosts leptin & glycogen levels back up to have the energy to do the workouts required on a cut???

Refeeds are just to give u a mental break from dieting.

[Serpentarius]

[QUOTE=Tuck91;1486809071]

crap like this


I read that thread. Technically a refeed wont help a cut, but I was under the impression it boosts leptin & glycogen levels back up to have the energy to do the workouts required on a cut???

They help long term dieting, psychological factor only. Studies show leptin plummets just as fast as it rose up, we need long periods of overfeeding to make a difference, which utterly destroys a deficit.

[Zer0L0ve]

>ketogenics

[LilLeo239]

>ketogenics

I just drop my carbs below 100 on my rest days and keep protein/fats high. This has been helping alot.

[Tommy W.]

Any recommendation on foods with higher satiety level? Yesterday i had alot of fat and protein and was able to stay full off 1500 calories.

That's pretty much it. That's why KETO works to help people stay satiated with fewer calories. However KETO vs a carb inclusive diet will yield the same results given calories are the same. I WILL tell you what NOT to eat to stay satiated...processed carbs. Terrible bang for the buck as far as calories vs satiety. That and alcohol. Eliminate those 2 things and you'll be miles ahead

[LilLeo239]

That's pretty much it. That's why KETO works to help people stay satiated with fewer calories. However KETO vs a carb inclusive diet will yield the same results given calories are the same. I WILL tell you what NOT to eat to stay satiated...processed carbs. Terrible bang for the buck as far as calories vs satiety. That and alcohol. Eliminate those 2 things and you'll be miles ahead

I dont drink alcohol at all but do I tend to eat alot of procccesd carbs because most carbs that aren't processed have alot of fiber and when i go over 20g of fiber i get really bad gas for the rest of the day up until the next day. Are fruits more filling than processed foods?

[LilLeo239]

Would a day of high carb/low fat/med protein hurt? Say maybe once a week?

[Serpentarius]

Would a day of high carb/low fat/med protein hurt? Say maybe once a week?

Hurt what exactly? All that matters are calories, macros are irrelevant.

[LilLeo239]

Hurt what exactly? All that matters are calories, macros are irrelevant.

U cant be serious...really? I thought protein is very important while cutting so u dont lose muscle.

[LWG98]

As long as you get enough protein you will be well, don't do refeeds or any bro tip out there to lose weight. Lower your calories, if at one point you are eating so few that you are too hungry stop lowering them but burn some extra calories.
If what you're looking for is a mental break you've heard it, eating a bit more a day or something like that, but it won't suddenly make your body a fat burning machine. Stay with the basics, good luck.

[ItsTiME35]

U cant be serious...really? I thought protein is very important while cutting so u dont lose muscle.

it is but only around 1g per pound of lean bodymass as a min.... im 166lbs and aim for around 125g a day as a min... a lot of days i go over that but thats my min aim. As for fat I aim for 0.4-0.45g per lb. After hitting your mins for P & F eat whatever makes you feel most full within your cal limit bro

[Serpentarius]

U cant be serious...really? I thought protein is very important while cutting so u dont lose muscle.

You dont need that much protein for requirements. Even if you had 0 calories for one day, nothing would happen, its not as if muscle is built and lost daily.
It is no more important in a deficit than any other time, muscle loss is anecdotal evidence of poor training frequency (bro splits) and size change from fat loss (perceived muscle loss).