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

[badassy]

dropping your cals down to 1600 a day is just crazy..... i would up them before i would drop them..... also you have been dieting for 25 weeks?..... thats a long time to be dieting your body needs a rest....

 

[Outtlaw]

No the avi is about a 8 months old. that was at 285lbs, now I am at 226. about 23 weeks of the cardio and clean dieting. but yes you called it close, that was about 18% in the avi.

Now that I've been thinking, something is not right. If you were 18% bf at 285 then you would be shredded at 235lbs. But your 226 and still at 10%. Your calculations were way off bro, no offense. You've already dropped 60lbs and your still at 10%. You shouldnt have to drop that much bodyfat. You shouldnt end up bulking more than 40lbs or so over your contest weight. If you bulk up to 285, you should be comming in at like 235-240, minimum. If this isnt your 1st time dieting down, then there's something you're not doing right.

 

[wallcrawler]

Now that I've been thinking, something is not right. If you were 18% bf at 285 then you would be shredded at 235lbs. But your 226 and still at 10%. Your calculations were way off bro, no offense. You've already dropped 60lbs and your still at 10%. You shouldnt have to drop that much bodyfat. You shouldnt end up bulking more than 40lbs or so over your contest weight. If you bulk up to 285, you should be comming in at like 235-240, minimum. If this isnt your 1st time dieting down, then there's something you're not doing right.

Either that or his constant diet below his TDEE has slowed his metabolism and he's become catabolic. If that's the case and his stats are correct I calculate that he has lost around 30 lbs of hard earned muscle.

285 lbs - 51.3 (body fat @ 18%) = 233.7 lean muscle mass

226 - 22.6 (body fat @ 10%) = 203.4 lean muscle mass

233.7 - 203.4 = 30.3 lbs of muscle lost. Damn!

Staying on a caloric deficit for longer than 3 or 4 days is not good. Your body starts burning muscle for energy and storing fat. Do low-cal for 3 or 4 days then jump back up to 100%. Maybe make that your high-carb day(?).

 

[gymratforlife]

Either that or his constant diet below his TDEE has slowed his metabolism and he's become catabolic. If that's the case and his stats are correct I calculate that he has lost around 30 lbs of hard earned muscle.

285 lbs - 51.3 (body fat @ 18%) = 233.7 lean muscle mass

226 - 22.6 (body fat @ 10%) = 203.4 lean muscle mass

233.7 - 203.4 = 30.3 lbs of muscle lost. Damn!

Staying on a caloric deficit for longer than 3 or 4 days is not good. Your body starts burning muscle for energy and storing fat. Do low-cal for 3 or 4 days then jump back up to 100%. Maybe make that your high-carb day(?).

You know from my own experience Id say you are 100% correct my friend.I just dieted like him for almost 3 months and did a shitload of cardio per day and trained 7 days a week to get stuck at around 12% bf also.Now I am going back to bulking for a few months then gona come back to cutting when done with an aproach like the one you mention here.

 

[BigGuns29]

dropping your cals down to 1600 a day is just crazy..... i would up them before i would drop them..... also you have been dieting for 25 weeks?..... thats a long time to be dieting your body needs a rest....

Man, if you seen me before I started dieting, you would shit!!! If you saw me now, (all this hard work later) you would tell me not to stop. If I could figure out a way to post pics I would. I actually like eating this way. it is filling and does keep me disciplined (foodwise) I am just looking to change it or something else to keep the results going forward. I never want to go back where I was.

 

[gymratforlife]

Man, if you seen me before I started dieting, you would shit!!! If you saw me now, (all this hard work later) you would tell me not to stop. If I could figure out a way to post pics I would. I actually like eating this way. it is filling and does keep me disciplined (foodwise) I am just looking to change it or something else to keep the results going forward. I never want to go back where I was.

Ive decided to just bulk and say the hell with it.A good bulking cycle will definetly reset my metabolism if thats the issue.I am going to do clean bulking of course so trying to gain minimal fat.This is were I am at right now bf% wise and starting to bulk now hopefully to put on a good 15lbs of lbm in the next 4 months maybe more.

 

[BigGuns29]

Here are my before and after (10%) pics. This is where I am stuck!!!!

 

[gymratforlife]

Id say your around 14% in those bro.You see my picture I am probably 12% there and you can almost see all my abs.At 10% you should be able to see all your abs very clearly.

 

[BigGuns29]

I am 10% now bro, with calipers from my trainer, Dr., and the BSU sport fitness (exercise science) professor all using either calipers or handheld. and yes, there is absolutely no lighting in the photo, but you can see all of my abs. I am sure you are not trying to burst my bubble or anything, but I am not going to argue with people that are professionals at figuring bodyfat.

 

[mrhoon]

I have to agree that cals are too low. I'm 6'3, and was stuck at 250 for a long time. My cals were 1800 to 2200. I upped my cals to 2400 to 2800, and kept everything else the same and I've dropped another 15 pounds in 2 months. Good luck.