Arg!I am Fed up with 15% Body fat!

[youngmakaveli]

Hi guys,
I really am fed up. I've been fluctuating from 16-14% bf for the past 2 years. No matter what I do, I just can't seem to get below 14%. I've been trying to get to 10% bf for the longest.

My knowledge of diet and exercise is vast. i've been reading on diet and exercise for so long and I know most of the various ideas on losing body fat, but I just can't lose the amount of body fat I am looking for.

I'm not sure if its my lack of committment subconsiously, but I've been in the gym religiously for the past 2 years. Sometimes I would reduce cardio, bump cardio, use high intensity cardio, use low intensity cardio, bump up weight lifting intensity. I normally try a program for about 2 weeks and if dont see results I try a different method. Nothing has really given me the results I'm looking for. Everything seems to keep me at maintenance or fluctuating by 1-2 pounds.

Don't get me wrong, I'm in pretty good shape, aerobically and muscularly, and very healthy due to my strict regimen, but I can't seem to get the results I'm looking for, which is enough to get at 10% BF.

I don't know if it's the calories. I weigh 178-180 and I basically stay eating 1500-1600 calories a day. I've never tried like 1200-1000, because of the recommendations not to. However, I don't know if I should now. I seriously doubt that I would be able to exercise properly if I did this, especially be able to keep up with my weight lifting!

My proportions normally stay at 40% protein, 40% good carbs and 10% good fat. I have been eating like this for the past 2 years. I have eaten fast food 4-5 times in the past 2 years.

And i don't take any drugs and don't plan on doing so...

Does anyone have some strict advice. I would really like to hear from someone who has actually gone from 15% to 10% body fat, themselves, on their own.

No offense, I do have cousins who have amazing bodies who use steroids, but if you did it with the use of steroids or perpetual ephedrine, no need to reply.

Thanks for anyone with some insight I've been overlooking for years!

 

[Grebe22]

I'm about your weight (182 lbs) and I've been cutting for about four weeks now at 2,200 calories a day. I lift 5 or 6 times a week and run 3 miles about 4 times a week, with the weights & cardio split up. I have used a 50/25/25 P/F/C macronutrient ratio, with my only carbs coming a few hours before my weight routine in the form of 1/2 cup steel cut oatmeal, and then immediately following my weight workout I have 35g of sugars (from Gatorade) mixed with my whey protein shake. Otherwise I really try to keep the carbs low and limited to salads and vegetables. Almonds, turkey breast and chicken breast are staples in my diet. I'm 21 years old so maybe we have different metabolisms because of age...I don't know what to say. Good luck!

 

[deltreefitness]

Are you on any medications?

 

[figure8]

Hi guys,
I really am fed up. I've been fluctuating from 16-14% bf for the past 2 years. No matter what I do, I just can't seem to get below 14%. I've been trying to get to 10% bf for the longest.

My knowledge of diet and exercise is vast. i've been reading on diet and exercise for so long and I know most of the various ideas on losing body fat, but I just can't lose the amount of body fat I am looking for.

I'm not sure if its my lack of committment subconsiously, but I've been in the gym religiously for the past 2 years. Sometimes I would reduce cardio, bump cardio, use high intensity cardio, use low intensity cardio, bump up weight lifting intensity. I normally try a program for about 2 weeks and if dont see results I try a different method. Nothing has really given me the results I'm looking for. Everything seems to keep me at maintenance or fluctuating by 1-2 pounds.

Don't get me wrong, I'm in pretty good shape, aerobically and muscularly, and very healthy due to my strict regimen, but I can't seem to get the results I'm looking for, which is enough to get at 10% BF.

I don't know if it's the calories. I weigh 178-180 and I basically stay eating 1500-1600 calories a day. I've never tried like 1200-1000, because of the recommendations not to. However, I don't know if I should now. I seriously doubt that I would be able to exercise properly if I did this, especially be able to keep up with my weight lifting!

My proportions normally stay at 40% protein, 40% good carbs and 10% good fat. I have been eating like this for the past 2 years. I have eaten fast food 4-5 times in the past 2 years.

And i don't take any drugs and don't plan on doing so...

Does anyone have some strict advice. I would really like to hear from someone who has actually gone from 15% to 10% body fat, themselves, on their own.

No offense, I do have cousins who have amazing bodies who use steroids, but if you did it with the use of steroids or perpetual ephedrine, no need to reply.

Thanks for anyone with some insight I've been overlooking for years!

O.K well first of all are you male or female?

 

[LeeJunFan]

have you tried CKD, if done correctly it's impossible to not lose body fat, check out www.c-k-d.com!

 

[youngmakaveli]

Sorry bout that. I'm a 25 year old Male. I'm not on any medications.

Grebe22, I have to say your workout is pretty intense! I dont think i could do that. I lift 3 times maximum during the week pretty intensely. I never work the same body part more than 2 times per week. As far as cardio, I've done high intense 20 minutes 5X - to low intense 45 minutes 4X a week. Sometimes low intense 20 minutes 3X a week due to time.

LeeJunFan, this is the first time I've heard of "CKD". I've heard of the concept the site mentions before briefly, but I never tried implementing it. I'm looking at the site for more details. I do see the mention of ketogenic, which I did decide to never really try, but I'm gonna look at the site more closely.

 

[ProtienFiend]

Honestly I don't recommend the ketogenic route, but I would recommend becoming knowledgable about carbohydrates in general and how they act within the body. With that said, I think your carbs are too high @ 40%. Try upping GOOD fats (see EFAs) as it helps regulate hormone levels and such, and remember you have to eat fat to burn fat. Your overall calorie intake is also somewhat on the low side.

 

[Deltroit]

I've was in your same boat for a good while and its very frustrating. Your cals are to low you should be more around 2000cals/day. If you're cals have been that low for any extended period of time your metabolism is probably shot and not amount of training will help. Come back up to maintainance for a month or so and then drop back down. Also your going to have to try some different diets to see which you respond to best. 40/40/20, 50/20/30, ckd, I personally just don't respond well to any carbs in my diet because I have hypoglycemia. I'm running Mr. X's ANPB diet right now and lost 6lbs in the first wk. Probably mostly water but it looks promising so far. I'll will be posting my results when I'm done.

 

[youngmakaveli]

Honestly I don't recommend the ketogenic route, but I would recommend becoming knowledgable about carbohydrates in general and how they act within the body. With that said, I think your carbs are too high @ 40%. Try upping GOOD fats (see EFAs) as it helps regulate hormone levels and such, and remember you have to eat fat to burn fat. Your overall calorie intake is also somewhat on the low side.

thanks for the good tips and heads up on percentage of carbs. let me ask you though about the calories. I'm 180 pounds. About 1800 calories is the maintenance calories for a 180 pound male. how could I lose body fat if I don't go a little below maintenance calories?

 

[Daisy_Girl]

Post a sample day's SPECIFIC diet. I mean.....timing, amounts, measurements, condiments, preparation, size, etc. I bet the smarties on this board will tweak ANY diet to get results.