Trying to Cut, Stuck. Need Help

Diet and Nutrition
1

Ok, so Im starting to get frustrated. Ive gone from 245 to 230 slowly. It stopped and hindered at 230, so after posting on here and getting advice I upped my calories from 1600 to 1900. I lost 5 pounds last week. Now Im stuck at 225. My BMR is 2100 and after do research it says I should be doing 2500 calories a day. Should I up to this?

I work out M/T/TH/F
Monday:Chest/Biceps
Tuesday:Legs
Thursday:Back/Triceps
Friday:Hamstrings/Shoulders
After each session I do 20-30 minutes of moderate cardio keeping my HR at 55%-75%.

I had my macros at P/C/F 60/30/10, but was going to switch it up. I thought about low carb, high fat. or carb cycling or good ol 40/40/20 or 40/30/30. NEED ADVICE. Should I just raise calories up? Should I try Carb Cycling. I also did my body type quiz on bodybuilding.com (dont know how accurate) but I got Meso, think I am more Meso/Endo.

I dont have an exact diet down because I dont want to routine my diet. My some general things on my diet. Start the day with eggs and 2 slices toast. 3-4 Protein shakes a day, Isopure with 50 grams of protein in each. Dont eat fruit because I there are so many different opinions on it. Carbs are 95% complex carbs. Get fat from natural almonds/peanut butter/ and fish oil. Need anything else let me know!

2

BMR of 2100, I would try upping the calories a little.

That kind of BMR (depending on your job) would require probably around 3500 calories to maintain.

Bump to 2100 and see what happens.

I would probably cut the morning toast (sucks I know, I love toast) and opt for veggies in the eggs (broccoli or spinach)

3

will definitley try starting tomorrow. Yeah I did some more research and got that with my bmr and level of workout I would need about 2500 calories to cut so Ill will probably go to 2100-2200 and see where that goes. Im going to try and keep it low carb too.

4

HIIT?

Instead of a twenty minutes 55-75 % run try this

12 minutes of high intensity interval training(HIIT)

you run or whatever you do at a fast pace. You then pretty close to sprint and hold that pace for 15 to 30 seconds depending on what you can do. Then go back to your original pace to catch your breath. Go again at the same intervals if you can.

Time spent doing cardio can be more effective. Running slowly wont burn much calories for you. I’d recommend eating snacks throughout the day as well fresh vegetables if you can.

That HIIT shit is crazy intense but it works. Also take some fish oil supplements it will help with fat loss and green tea as well.

You should eat fruits just eat them in moderation. Fruits usually have more calories and more sugar so that’s why a lot of people stay away from them.

It’s all about learning your body. You can do it.

5

thanks man, yeah I have done HITT before and it is crazy and effective but I had surgery on my ankle(7000$ worth on metal in there) so elpitical at a moderate pace is the best I can do. I did try HITT on the bike awhile ago but just cant get going with my leg, hopefully itll change soon. I will probably add a little fruit seeing as i need to up the cals anyways. Thanks guys

6

[quote]monstere316 wrote:

I had my macros at P/C/F 60/30/10…[/quote]

Jesus. 60% of your calories are from protein? Read #3 in this article (well, read the whole thing, but point three relates to your problem).

http://www.T-Nation.com/readArticle.do?id=2178949

Probably replace the protein calories with fat and go from there. If that doesn’t work, then consider changing your diet/exercise program. 60% is really high.

7

Its not that many grams though, the reason its 60 is because the protein shake I drink has alot of calories and protein and nothing else.

8

http://www.T-Nation.com/readTopic.do?id=1526539

also a good article to read on fat loss and how to prioritize it

9

[quote]monstere316 wrote:
thanks man, yeah I have done HITT before and it is crazy and effective but I had surgery on my ankle(7000$ worth on metal in there) so elpitical at a moderate pace is the best I can do. I did try HITT on the bike awhile ago but just cant get going with my leg, hopefully itll change soon. [/quote]
You could try doing in on a rowing machine, I’ve found them to be pretty low impact.

10

yeah I had been doing the rowing machine and it worked the back and shoulders but my new gym does not have one.

Thanks for the article dreese.

Im bumping my cals up to 2200 today and lowering my carb intake. and going to moderate fat. Ill see how that goes for this week

11

ninja boy I have actually read that certain people rate how athletic you are by your ability to row. I forgot where I read it but rowing if you can do it over and over again is good stuff maybe I should throw that in on a back day. Put like 30 lbs on there and just go untill I can’t go anymore. Good stuff.

12

  1. Find a gym with a rower

  2. Drop “complex” carbs, eat veg. moderate your protein and eat your fats

13

why would I drop complex carbs, I thought the carbs from veggies were complex