Plateud at 10-11% bf

[CagedBeast23]

Just cant get that single digit bodyfat,been stuck at this bf for 2-3 weeks,Im eating bout 1600kcal height is about 5'11(maybe 6' haven't measured it for over a year)weight is 155-157.Any tips to get below 10?And my strength has almost stayed the same on every lift except bench I can do 1 rep less with the same weight but im 23lbs lighter.

[spradish]

What is your goal and why?

[Archking]

Just cant get that single digit bodyfat,been stuck at this bf for 2-3 weeks,Im eating bout 1600kcal height is about 5'11(maybe 6' haven't measured it for over a year)weight is 155-157.Any tips to get below 10?And my strength has almost stayed the same on every lift except bench I can do 1 rep less with the same weight but im 23lbs lighter.

I am 6'1 and weighed 155 pounds when I was addicted to heroin and *******.. what on earth are you thinking

[NitrogenWidget]

ok.
Looks like you are eating about 500 cals below maint. for a dude who has a desk job according to interwebs calculator.
You don't mention anything about your activity level so i'm assuming the worse.

Not a lot of room for error so if you are either sitting on your ass the days of the week you are not lifting or you are miscalculating calories somewhere.

Eat less move more.
It really is that simple.

[NitrogenWidget]

I am 6'1 and weighed 155 pounds when I was addicted to heroin and *******.. what on earth are you thinking

I'm 5'8" and honestly didn't think 5'11" was much of a factor.
But when you put it that way though he should probably look to up cals a bit without going crazy and add some muscle.

[CagedBeast23]

What is your goal and why?

To get single digit before I clean bulk

[CagedBeast23]

I am 6'1 and weighed 155 pounds when I was addicted to heroin and *******.. what on earth are you thinking

I know its really low weight for my height but just decided to get below 10

[CagedBeast23]

ok.
Looks like you are eating about 500 cals below maint. for a dude who has a desk job according to interwebs calculator.
You don't mention anything about your activity level so i'm assuming the worse.

Not a lot of room for error so if you are either sitting on your ass the days of the week you are not lifting or you are miscalculating calories somewhere.

Eat less move more.
It really is that simple.

Im walking bout 12km a day for 3-4 days a week,lifting 3 days per week with low volume..

[CagedBeast23]

I'm 5'8" and honestly didn't think 5'11" was much of a factor.
But when you put it that way though he should probably look to up cals a bit without going crazy and add some muscle.

Yeah man u are right about that I should add a muscle,but stupid body just adds too much bf when bulking even when counting calories

[NitrogenWidget]

Yeah man u are right about that I should add a muscle,but stupid body just adds too much bf when bulking even when counting calories

Then you are either counting calories wrong or have the wrong number of cals you think you need.

IF you are gaining significant amounts of bodyfat on say a daily 300 calorie surplus while lifting hard you are either not really lifting hard enough or you are counting wrong.

It really is that simple.

[spradish]

Yeah man u are right about that I should add a muscle,but stupid body just adds too much bf when bulking even when counting calories

This seems to be something that skinny guys say a lot. I think you confuse fat gain with the initial water weight increase or glycogen replenishment that happens when upping calories. Then many guys in your position freak out a bit and drop calories again. You'll end up spinning your wheels and getting nowhere if you follow that cycle.

[BS57]

I know its really low weight for my height but just decided to get below 10

Post #3 look familiar?

https://forum.bodybuilding.com/showt...hp?t=176363621

[CagedBeast23]

Then you are either counting calories wrong or have the wrong number of cals you think you need.

IF you are gaining significant amounts of bodyfat on say a daily 300 calorie surplus while lifting hard you are either not really lifting hard enough or you are counting wrong.

It really is that simple.

Or maybe I have bad metabolism?

[CagedBeast23]

This seems to be something that skinny guys say a lot. I think you confuse fat gain with the initial water weight increase or glycogen replenishment that happens when upping calories. Then many guys in your position freak out a bit and drop calories again. You'll end up spinning your wheels and getting nowhere if you follow that cycle.

Thats why I decided to cut to single digit and slowly slowly bulk

[CagedBeast23]

Post #3 look familiar?

https://forum.bodybuilding.com/showt...hp?t=176363621

I know single digit bf its not sustainable,I asked why I plateud at 10-11% bf clearly u didn't read the post

[RapidFail]

I am 6'1 and weighed 155 pounds when I was addicted to heroin and *******.. what on earth are you thinking

I'm 6'1" and was 155lb for my profile pic - just a naturally light, small-boned guy.

[dwightaroundya]

Ok so you plateau. Your body basically hit a point where it’s telling you that it cannot afford to lose any more fat. Now your expenditure is muscle.

What’s the point of losing more weight if its going to be muscle? You said yourself that you’re not gaining anymore strength.

You’re 5’11 155. Time to use common sense here

[xsquid99]

Post a photo OP.

[04akhriz40]

Try intermittent fasting?? Eat during a short time window?

[CagedBeast23]

Ok so you plateau. Your body basically hit a point where it’s telling you that it cannot afford to lose any more fat. Now your expenditure is muscle.

What’s the point of losing more weight if its going to be muscle? You said yourself that you’re not gaining anymore strength.

You’re 5’11 155. Time to use common sense here

Yeah ur right man,just a little more to hit that single d bf,strength stayed same through cut

[CagedBeast23]

Post a photo OP.

Tried it many many times it wont post dunno why

[CagedBeast23]

Try intermittent fasting?? Eat during a short time window?

Saw that kinobody dude,he was promoting IF maybe I should try his program

[BS57]

I know single digit bf its not sustainable,I asked why I plateud at 10-11% bf clearly u didn't read the post

So you remember saying you'll end-up looking like a toothpick as well? It would seem that's your goal.

I'll ask as well, post a pic.

https://forum.bodybuilding.com/showt...post1546344031

Gonna end up like toothpick..stupid genetics

Bad metabolism, IF, hitting single digit bf before you can bulk...

You may want to rethink things OP

I see you never post pics.

https://forum.bodybuilding.com/showt...post1550577231

[spradish]

Tried it many many times it wont post dunno why

Post it in your profile

[Archking]

I'm 6'1" and was 155lb for my profile pic - just a naturally light, small-boned guy.

im not saying you can't or won't be healthy but for most men our height 155 pounds is rather skinny.

[RapidFail]

im not saying you can't or won't be healthy but for most men our height 155 pounds is rather skinny.

No arguments there - I still look fairly skinny with a shirt on. Definitely agree the OP should bulk.

[NitrogenWidget]

This seems to be something that skinny guys say a lot. I think you confuse fat gain with the initial water weight increase or glycogen replenishment that happens when upping calories. Then many guys in your position freak out a bit and drop calories again. You'll end up spinning your wheels and getting nowhere if you follow that cycle.

When I transition from a low carb cut to maint. or higher I can gain 10 lbs in a week.
It's just water weight.

[NitrogenWidget]

Or maybe I have bad metabolism?

No you are counting wrong.
You would have to go to great lengths in order to legit damage your metabolism.
Calories in calories out.
If you are not losing weight then you are eating at maint.
If you are gaining actual fat and not just water weight then you are eating too much.

there is no way around that.