Can't break 12%... any suggestions?

[WilliamAu]

Hey guys, this is my first time on here so let me know if you need any more info from me.

Stats:
6'3
183lbs
12.5% bodyfat
91lbs SMM

I am trying to get back to my all time low of 8%, but over the past two months I can't get below 12% bodyfat. What I eat day-to-day varies, but I here is an example of everything I consume on an average day.


~10AM: (small meal)
I blend about 3 cups of mixed greens, 0.5 cups of oats, and protein powder = 31g carbs, 6g fat, 26g protein ~ 253Cal
1 diet monster energy drink = 1g carbs ~ 0 Cal

~1PM: (pre-workout)
Protein shake = 5g carbs, 1g fat, 24g protein ~ 120Cal

~4PM (post-workout):
Double scoop protein shake = 10g carbs, 2g fat, 48g protein ~ 240Cal

~7-8PM: (large meal)
Chipotle burrito (double meat): 86g carbs, 41g fat, 75g protein ~ 1,005Cal

Total: 133g carbs, 50g fat, 173g protein ~ 1618 Cal


Workout schedule - I workout 5 times a week at the gym, hitting every muscle group. I also do a form of HIIT 3 times a week with a buddy (15s sprint followed by 45s walk x10). The days I go to the gym but don't do HIIT I do a 45min 15% inclined walk at 2.2mph.

Do you believe I am consuming too few calories? I don't feel hungry eating this amount, however eating more seems counter intuitive for trying to lower my bodyfat. All help is appreciated. Thanks in advance!
Also, yes I know I should be focusing on gaining more muscle, however I've never had defined abs and I want to reach that point before I start bulking in winter.

[xsquid99]

None of what you posted makes any difference, bottom line if you're stalled out is that you need to EAT LESS or increase calorie expenditure (MOVE MORE).

How did you determine you're at 12.5% bodyfat?

[Junsuiakai]

None of what you posted makes any difference, bottom line if you're stalled out is that you need to EAT LESS or increase calorie expenditure (MOVE MORE).

How did you determine you're at 12.5% bodyfat?

This and if op argues then I'm out.

[WilliamAu]

Ok I will definitely try that then, thanks. I don't have an issue with eating less, its all about a calorie deficit to lose weight, however I also heard that if you eat too little, it starts to effect your metabolism. Is that true? Also, since I am cutting down calories further, should I still try to keep my protein at a 150g/day minimum?

To determine my bodyfat, I have used my gym's InBody test multiple times, its the one you stand on and hold grips. I can provide images if you believe that is insufficient. Again, thanks for the help.

[Junsuiakai]

Ok I will definitely try that then, thanks. I don't have an issue with eating less, its all about a calorie deficit to lose weight, however I also heard that if you eat too little, it starts to effect your metabolism. Is that true? Also, since I am cutting down calories further, should I still try to keep my protein at a 150g/day minimum?

To determine my bodyfat, I have used my gym's InBody test multiple times, its the one you stand on and hold grips. I can provide images if you believe that is insufficient. Again, thanks for the help.

How about you just move more? Walk 5+ miles a day or start an active hobby. You don't have to starve yourself if you just move more.

No your body isn't going to gain weight from eating too little. Pics would be best for advice.

[WilliamAu]

I could try to add walking a mile or two at night, however besides going to the gym, I am not too active during the day. I am a software engineer so I tend to not be very active while working. I believe cutting those calories off my diet would be the easiest option.

Here are a few pictures (sorry for the quality).

[cmacken]

12% is already really ripped OP - once you get into the single digits its mostly about getting stage ready. Why would you put yourself through that?

** I would say based on your photos you ate closer to 15-17% - you seem to have a pretty good premise of cutting, keep at it

[xsquid99]

Here are a few pictures (sorry for the quality).

15-16%, if not a tad higher.

[WilliamAu]

12% is already really ripped OP - once you get into the single digits its mostly about getting stage ready. Why would you put yourself through that?

** I would say based on your photos you ate closer to 15-17% - you seem to have a pretty good premise of cutting, keep at it

Thanks, I appreciate it. I wouldn't be surprised if I am 15-17%. I'm just surprised that eating 1800 Calories/day isn't enough to lose. I feel like going any lower wouldn't be good for my body.

[Junsuiakai]

Honestly you look great! I wouldnt cut. You should lean bulk. Fuark if I looked like that at 15% I would be stoked.

[xsquid99]

Thanks, I appreciate it. I wouldn't be surprised if I am 15-17%. I'm just surprised that eating 1800 Calories/day isn't enough to lose. I feel like going any lower wouldn't be good for my body.

Actually now that I look at it on my big monitor and not my phone you're probably in the 13-14% range, but just carrying most of your fat in your lower stomach. Also if your abs aren't developed enough its why they're not really starting to show through right now. You're 6'3" and with taller guys (I'm 6'5"), we have to get really, really lean to get abs if you haven't spent a good number of years building them up. Sometimes the juice isn't worth the squeeze on that one, its really up to you.

[WilliamAu]

Haha thanks bro. I want to bulk, but I've always wanted to get that 6-pack.. at least enough for a picture lol. I'll probably give it another few months then I will definitely lean bulk!

[WilliamAu]

Actually now that I look at it on my big monitor and not my phone you're probably in the 13-14% range, but just carrying most of your fat in your lower stomach. Also if your abs aren't developed enough its why they're not really starting to show through right now. You're 6'3" and with taller guys (I'm 6'5"), we have to get really, really lean to get abs if you haven't spent a good number of years building them up. Sometimes the juice isn't worth the squeeze on that one, its really up to you.

Yeah, most of the fat left on me is my lower stomach. I have only been working abs for about a year so that also may be the issue. In your opinion, what bodyfat % do you think I would need to get a 6-pack? Can I achieve that by mid-November if I stick to to my diet?

[SuffolkPunch]

If you are 16% now then you would need to lose 9lbs to reach 12% Plan on losing 1lb a week once your calorie level is dialled in correctly.

Working your abs doesn't really make a difference if there is excess fat present. You would still get definition at 12% without any ab work - you can do some of course but don't make it a big thing.

[Ghawk21]

I agree with everything else that's been posted. The one thing I would point out is that burrito from Chipotle. You ever actually watched them make them? Nothing is weighed, serving sizes are all over the place. Thing could probably vary between 800-1600 cals depending how generous the staff are that day. I love me some chipotle but its damn near impossible to accurately track.

[Luclin999]

Thanks, I appreciate it. I wouldn't be surprised if I am 15-17%. I'm just surprised that eating 1800 Calories/day isn't enough to lose. I feel like going any lower wouldn't be good for my body.

I'd say 14% and that if one of your meals is regularly an "1000 calorie" Chipolte burrito then you are probably going over your 1800 calorie/day goal by a few hundred each day as the people there are not likely to be very accurate when tossing all of the ingredients together while making it.

Having something like that once per week and using their calorie estimate as a "ballpark" number for logging is one thing, it's another thing altogether to be trusting the people there daily for such a big portion of your day's calories.

[Junsuiakai]

Bro if you dont see a 6 pack at that current bf% then you will have to be a super twink to see them and they will be very thin.

I can see my core at 18%+ it takes years of work to get them to pop. I attribute them to heavy squats and deads over years and some isolation work.

If you must see it for yourself then God speed.

[WilliamAu]

If you are 16% now then you would need to lose 9lbs to reach 12% Plan on losing 1lb a week once your calorie level is dialled in correctly.

Working your abs doesn't really make a difference if there is excess fat present. You would still get definition at 12% without any ab work - you can do some of course but don't make it a big thing.

I will definitely start working on that. Thanks!

[WilliamAu]

Yeah that's true. I completely agree with Ghawk and Luclin about the calorie issue at Chipotle. I will start cutting that back and prepare my own food to better track. I will also start lowering my calorie count and increase activity until I start to see some more progress, then stick with that. Like all of you said, at the end of the day, its about calories burned vs calories taken in. I appreciate all the advice and quick replies. Thanks everyone!