stuck

**raider6969** · 04-15-2003, 09:09 AM

i've been cutting for over a month now, i feel that im getting stuck at the same fat %. although i've lost a lot of fat. i weight 203 lbs, im 6 feet, i dunno my fat %, but it should be around 10%. i eat 2100 cals per day, 50% protein, 25% fat and slow burning carbs. i do cardio 3 times per week, 65% heart rate, 30 mins per session. 2 days a week i increase cals( wednesday and saturday). i need help ,what to do to get to 6%-7% by june?

**Jodi** · 04-15-2003, 09:13 AM

Post your diet and we can take a look at it.

**P-funk** · 04-15-2003, 09:18 AM

How long ago was the last time you "tweaked" your diet (either a drop in cals or carbs)....What is it that you are eating on wed. and sat to increase your cals and how much? Any idea how many carbs you are consuming on those days?

**Fit Freak** · 04-15-2003, 09:31 AM

I need some additional info to help...i.e. your exact diet but a few things in general:

2 x 30min low intensity cardio - almost worthless in my opinion....if you do low intensity (65%) do at least 45 minutes...even better though would be 30 minutes at a higher intensity...say 75%...and implement a few HIIT sessions now and then. If you've been doing this for a while you may want to add an additional session of cardio. Also do cardio first thing in the morning on an empty stomach...or if that fails do your cardio after weights...but watch out for muscle loss

You may want to cycle carbs...

Change your weight training routine to include more drop sets, supersets, tri-sets, or even circuit training. Also make sure you keep the rests short to keep the HR up

As I said post your diet and training program and I'll have a better idea how to help.

**raider6969** · 04-15-2003, 09:33 AM

i dropped by 200 cals 2 weeks ago. on wed. and sat. i add more protein fat and carbs, totalling 400 cals per that day. i eat around 650 cals worth of carbs.

meal 1- 29g whey
1/4 cup oatmeal before cooking
1 tbs peanut butter

meal 2- 1 1/2 can of tuna
1/3 cup brown rice
1 tbs mayonnaise

meal 3- 1 chicken breast
1/3 brown rice
1 tbs flax oil

meal 4- 7 egg whites
3 yolks
apple

meal 5- 1 1/2 can of tuna
1/3 cup brown rice
1 tbs mayonnaise

meal 6- 34g whey
1 tbs olive oil
1 orange

**raider6969** · 04-15-2003, 09:38 AM

i do cardio 3 times a week first thing in the morning. ill bring it up to 75% heart rate.
i do drop sets,super sets.i rest 60-90 sec between sets.

**Jodi** · 04-15-2003, 09:40 AM

I thought we went through this already and I said to bring your cals back up before dropping.

This Thread

**raider6969** · 04-15-2003, 09:41 AM

i did bring them up, but i gained some fat

**Jodi** · 04-15-2003, 05:04 PM

Your cals were way too low. Of course your gonna gain a little bit of fat when you increase your calories. Its to be expected but you needed to reset your metabolism before you tried to go on a cut or this is what happends. Your stuck and no where to go because your cals are already too low. Does this make sense?

**raider6969** · 04-16-2003, 08:13 AM

so , i should bring up my cals again?

**Tank316** · 04-16-2003, 08:17 AM

Originally posted by raider6969
i did bring them up, but i gained some fat

just curious, did you measure for bdy ft gain, or did you look puffy?dont confuse water retension[sp?] over bdy ft gain.

**raider6969** · 04-16-2003, 10:47 AM

i looked puffier

**Fit Freak** · 04-16-2003, 01:16 PM

I agree...many times people assume they're gaining fat when in fact they've just added carbs and are therefore holding a little extra water. remember that on a low carb diet the body looks quite a bit harder from minimal water retention.

Based on your diet I would cut out the orange before bed.....eat more protein and carbs with breakfast to stimulate the metabolism too. Not sure what else to say other than I agree with Jodi...if you start at such a low level of cals you WILL get STUCK with NOWHERE to go

**raider6969** · 04-17-2003, 06:19 AM

i did not start my diet at 2100 cals, i was eating 3500 cals, weighing 231 lbs, now im 201 lbs eating 2100 cals.

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