STUCK at 10 percent bf ... help....

[TheAssholeFomerlyKnownAsDBBT]

I can't believe this thread's gone 18 posts without someone asking him how many calories it is that he's consuming. That's the first thing one needs to look at...always.

no need to ask a true bb can look at the food he said he's eating and guesstimate and know in general what the answer is...answer is not Much

 

[Joe Stenson]

no need to ask a true bb can look at the food he said he's eating and guesstimate and know in general what the answer is...answer is not Much

I could do that too, but that's not the point. Chances are if he didn't post the numbers, he doesn't know them. And that's probably his #1 problem right there...

 

[wallcrawler]

I can't believe this thread's gone 18 posts without someone asking him how many calories it is that he's consuming. That's the first thing one needs to look at...always.



Your metabolism takes at least 4 days of near starvation level calories to crash (unless you're doing copious amounts of cardio as well). So, I guess you can say the plan you suggested is safe as there's no chance of a metabolism shutdown of any sort, but he could certainly press the issue a little further imo.

Well then do 70% for 4 days or 60% for 3 or 4 days. I asumed he would know what would be 100% of the calories he needed to equal his TDEE.
One more thing, on your lower cal days, cut cals from carbs first and try to at least get 1 gram of protein per pound of body weight, preferably more, to maintain the muscle gains you've made. And continue to lift heavy.

 

[BigGuns29]

believe me dude, i looked at the numbers, and they are as follows

my maintenance calories at 225lbs with a bmr of 15 is about 3375 calories

the food goes as follows

yogurt 60 cals
oats 150 cals
bread 140 cals
chicken 280 cals
banana 105 cals
peanut butter 150 cals
steaks 16oz ny strip 800 - 900 cals
steak sauce 60 cals
baked potatoe 100 cals
mustard=0
skim milk 170 cals
peanut butter 150 cals

between 2165 and 2265 cals per day

puts me in a caloric deficit of between 1100 and 1200 per day.

strength and muscle size staying same, burning approx 600 cals during morning cardio , who knows what I burn during afternoon workout.

 

[gymratforlife]

believe me dude, i looked at the numbers, and they are as follows

my maintenance calories at 225lbs with a bmr of 15 is about 3375 calories

the food goes as follows

yogurt 60 cals
oats 150 cals
bread 140 cals
chicken 280 cals
banana 105 cals
peanut butter 150 cals
steaks 16oz ny strip 800 - 900 cals
steak sauce 60 cals
baked potatoe 100 cals
mustard=0
skim milk 170 cals
peanut butter 150 cals

between 2165 and 2265 cals per day

puts me in a caloric deficit of between 1100 and 1200 per day.

strength and muscle size staying same, burning approx 600 cals during morning cardio , who knows what I burn during afternoon workout.

I am at the same exact point you are at bro,everything adds up but the BF is stuck and not going down or if it is its very slow.I think we probably just need a couple days off the gym and eating normal to reset our systems and get metabolism stocking again.Its the only solution I can think off anymore I have checked and rechecked everything in diet/training 1 million times and its all there.

 

[Joe Stenson]

Well then do 70% for 4 days or 60% for 3 or 4 days. I asumed he would know what would be 100% of the calories he needed to equal his TDEE.

50% for 3-4 days would be even better .

One more thing, on your lower cal days, cut cals from carbs first and try to at least get 1 gram of protein per pound of body weight, preferably more, to maintain the muscle gains you've made. And continue to lift heavy.

Yup, get your protein and EFAs, keep everything else low.

 

[Joe Stenson]

between 2165 and 2265 cals per day

puts me in a caloric deficit of between 1100 and 1200 per day.

strength and muscle size staying same, burning approx 600 cals during morning cardio , who knows what I burn during afternoon workout.

I highly doubt your metabolism has slowed down much as others have alluded to,especially if you're carbing up once/week.

If ~2200 cals isn't cutting the mustard, you're going to have to drop them. That's really all there is to it. Even if it's just for a couple days/week, try going to the 1500 cal level. Try to place your heaviest workouts around your carb-up; strength shouldn't drop much, if at all, if you're doing that.

I'm a big fan of cyclical diets. In 5 days you're hitting a 6000 calorie deficit right now. I think you'd see better results if that deficit was a result of 4 1500 cal days and 1 5000 cal day (carb-up), instead of 5 days of a steady calorie levels.

 

[BigGuns29]

I save my carb up day for leg day. I eat whatever is in sight, chicken, steaks, potatoes, its all good food, just more of it. and also more yogurt & PB

 

[jstrick2]

I don't know what you are running....

but, is there a chance you might be taking in too little calories?

Mainly just a general question to everyone...not an opinion.

 

[Joe Stenson]

I save my carb up day for leg day. I eat whatever is in sight, chicken, steaks, potatoes, its all good food, just more of it. and also more yogurt & PB

It's called a CARB-up day for a reason.

Carb-ups involve basically zero fat, lower levels of protein than other days (so maybe 1g/lb bodyweight), and the rest is carbs.

What you're doing is simply a "refeed" or even a fairly clean "cheat day".