I’m confused as to what direction I should take my cutting diet/training. I’ve been overweight (30-35%bf) until about three years ago when I started lifting. In that time period I went from 230lb to about 190lb. About eight months ago I decided I wanted to get ripped. I cut my calories gradually,and was losing about 2lbs/week. I upped my cardio to 30min/day/5 days per week. My problem is for the past 60 days I’ve been stuck at 168lbs. I’m far from ripped (about 12%bf, 2 abs, and some skin around my navel that seems to be “hanging” there.) What’s the friggin deal? I’m 22 5’9 168lbs and down to 1700 calories a day. Please help, I didn’t come this far to give up now.
Increase your cardio time to 40 mins. then slowly up to 1 hr. twice a day. Keep hitting the weights hard. Cut the bread from your diet & fruits. If you must have fruits, try one serving a day. Stay away from milk products. No red meat either.
What does the macronutrient composition of your diet look like. The % of protein, carbs and fat?
It’s not uncommon to reach a plateau after a while. You still have many options at your disposal so don’t panic quite yet.
You could:
#1. drop carbs lower while training the same
#2. add an extra session of aerobics a few times per week.
#3. add in thermogenic products such as MD6 or the soon to be gone T2.
#4. Increase calories for a few weeks and put some muscle on, thus increasing your metabolic rate and normalizing your thyroid.
#5. If all else fails do #1, #2, and #3 all at the same time and it’s about impossible not to get ripped.
For most people I would recommend something more along the lines of #4…especially if you’ve been using thermogenics for an extended period of time. Gradually taper off of them and let your weight naturally stabilize around 13-15% bodyfat while you increase calories and build some muscle. Don’t worry you won’t blow all the way back up to 30% bf without really trying to. When you’re ready to drop more bodyfat your body will be primed and ready.
You might want to try upping the calories for a few weeks, that might help a bit. You also might want to try something different with your diet, maybe jump to a keto diet for a couple weeks (if you handle them well). Just a couple thoughts here, but I’d add some more protein and up calories by about 500 for a week or two. Keep us updated. - PJ
Up your calories and protein a bit. Have you tried cycling your calories and macros throughout the week?
If you haven’t been consuming fresh veggies and fruits you may want to start changing your food sources.
For example, I will rotate veggies in as my primary carb source for Mon and Tues. On Wed I replace those veggies with complex carbs like red potatoes or brown rice or oatmeal. On Thurs and Fri I switch back to veggies and Sat and Sunday back to complex and repeat.
This will have the effect of not only rotating calories, but rotating energy levels as well. The 2 days of veggies, while providing lots of vitmanins and minerals and antioxidents, is typically lower calorie and will aid in further fat loss.
Also, try Meltdown training. It should address and aerobic and anaerobic challenges you may have