stalled weight loss- cutting

[Skullbreaker]

hi everyone.

i am 5'7
current bw: 153lbs
before: 165lbs
goal: good foundation to start my journey

i am get backer, i have lifted weight for few years back 2010. but i quit. and i gained fats. just wanna shred fats before bulk to have a solid foundation to start.
im on cutting cycle right now. i have started to cut on march and still continues, i have started on 165lbs and now im 153lbs, without counting calories but i did not lose strength and i think im still gaining strength even if on cut maybe strength memory.
i used to go to the gym 4x a week compound workout and 2x a week HIIT 15mins only. but 2 weeks ago i have started to fix my program with progresion, fierce 5 i lift as hard as i can. and i started to count calories, my calories expenditure as per online calcu said is about 2200. i started to on 1800 calories 400 deficit. i did not do HIIT cardio. just 3x a week workout. since i started to change everything my progress has been stalled. im currently at 153lbs and trying to reach 145lbs.
additional info i am office employee. usually i sit on my ass for 8 hours assisting customers. some may say bulk but i wanna shed more.

should i reduce caloric intake ?
or add 2x a week HIIT cardio?









thank you in advance.

[manhunt9]

if you stalled, my advice would be to go on maintance calories for a week or 2 eating maintance calories everyday to give your body a break and then come back slowly to your caloric deficit.

if not you can go on maintance calories and create a deficit through cardio, i would advice low intensity so it doesnt drain your strength and cns, low intensity is the way to go like walking burn 500kcal through walking everyday eating maintance

[Tommy W.]

If you stall for 3 weeks or more you need to get back in a deficit. Losing 12 lbs in 4 months wasn't that big of a deficit. No need to raise calories as mentioned. You're already at your new maintenance so either lower cals, add activity or a combo of both

[sagajer]

hi everyone.

i am 5'7
current bw: 153lbs
before: 165lbs
goal: good foundation to start my journey

i am get backer, i have lifted weight for few years back 2010. but i quit. and i gained fats. just wanna shred fats before bulk to have a solid foundation to start.
im on cutting cycle right now. i have started to cut on march and still continues, i have started on 165lbs and now im 153lbs, without counting calories but i did not lose strength and i think im still gaining strength even if on cut maybe strength memory.
i used to go to the gym 4x a week compound workout and 2x a week HIIT 15mins only. but 2 weeks ago i have started to fix my program with progresion, fierce 5 i lift as hard as i can. and i started to count calories, my calories expenditure as per online calcu said is about 2200. i started to on 1800 calories 400 deficit. i did not do HIIT cardio. just 3x a week workout. since i started to change everything my progress has been stalled. im currently at 153lbs and trying to reach 145lbs.
additional info i am office employee. usually i sit on my ass for 8 hours assisting customers. some may say bulk but i wanna shed more.

should i reduce caloric intake ?
or add 2x a week HIIT cardio?

thank you in advance.

I know someone who was stalled for ages. He tried inrermittent fasting and it worked for him amazingly.
Try it out

[Tommy W.]

I know someone who was stalled for ages. He tried inrermittent fasting and it worked for him amazingly.
Try it out

there is no benefit to IF unless the calories were lower then you're back to just lowering calories. When you take in your calories doesn't affect fatloss

[sagajer]

there is no benefit to IF unless the calories were lower then you're back to just lowering calories. When you take in your calories doesn't affect fatloss

I think I understand you.
IF can raise the effect of fat loss, I saw that after 5 days of fasting the gh level can increase more than two fold.
GH is so catabolic for fat tissue, and it helps greatly to maintain and even increase muscle mass during deficency.
There need to be more studies, but I found this one very enriching.
Ill be glad you check this out and tell me what you think about it.
maybe im missing something...

ncbi.nlm.nih.gov/pmc/articles/PMC329619/pdf/jcinvest00482-0014.pdf

[Tommy W.]

I think I understand you.
IF can raise the effect of fat loss, I saw that after 5 days of fasting the gh level can increase more than two fold.
GH is so catabolic for fat tissue, and it helps greatly to maintain and even increase muscle mass during deficency.
There need to be more studies, but I found this one very enriching.
Ill be glad you check this out and tell me what you think about it.
maybe im missing something...

ncbi.nlm.nih.gov/pmc/articles/PMC329619/pdf/jcinvest00482-0014.pdf

Im familiar with all the IF studies hence my previous post. IF is nothing more than a way to take calories in a smaller window allowing more satisfying, larger meals

[adi4fitness]

What are your macros like? My goal is also 145 pounds at 5'7 . Im losing pretty steady on 1500 cals intake of low carb high fat enough protein for lbm. Also im lot higher in weight . But so far no huge stalls except water weight due to sodium . Are you logging every thing you eat on some app like myfitnesspal? . With proper macros you can easily do 1500 cals intake. If helps you to easily achieve that deficit without much hunger .

[Skullbreaker]

1800 cals 35% protein 35%carbs rest fat.

i think 1500 cal is too much for me

yes i counted it tru myfitnesspal. i need slow cut.

[Skullbreaker]

i gonna go down my intake to 1700. and add HIIT 15mins walk jog sprint 2x a week. what doyou thnk guys?

[Tommy W.]

i gonna go down my intake to 1700. and add HIIT 15mins walk jog sprint 2x a week. what doyou thnk guys?

Sounds like a good plan

[sagajer]

IF it's not just about getting satisfying meals. It changes your gh secretion, eating every day would not impact the gh secretion I talked about.
Ofcourse deficiet is what happens in IF, but it can effect all the endocrine system in order to waste fat tissue in a faster rate.

[Skullbreaker]

additional info my lifts are still progressing deadlift was deloaded and yet progressing.

[Tommy W.]

if it's not just about getting satisfying meals. It changes your gh secretion, eating every day would not impact the gh secretion i talked about.
Ofcourse deficiet is what happens in if, but it can effect all the endocrine system in order to waste fat tissue in a faster rate.

smh

[Pa2ad0x]

Hmmm...do a clean bulk and gain more muscle mass on your frame (slow clean bulk, high protein, low carb). It will make your body composition look better while keeping the fat gain to a minimum. Honestly, you look fine but I wouldn't recommend trying to cut even more at that weight. Don't worry about it, losing lower belly fat is usually the last thing to go for most people. Keep on working out hard and if you are still gaining strength, I wouldn't sweat it. Keep it simple.