Stuck At 11.1% Help!

[JoeBrooklyn1969]

I began trying to reduce my fat % about 9 1/2 weeks ago. I cleaned up my diet, reduced calorie intake of my BMR by 20% (I moniter my BMR every week and chnage intake accordingly), I do cardio 5 days per week and lift weights 4 days per week.

I began at 16.5% and after 2 weeks was down to 13.8%, after another 2 weeks I went down to 12.9% after another 2 weeks I went down to 12.0% and after a week I went down to 11.1%. Now it's been 2 1/2 weeks and I can not get below 11.1%. My goal is 10%.

Is my time line not realistic or am I doing something wrong or should I do more cardio or reduce my carb intake?
I'm doing 55% Carbs, 30% Protien and 15% Fat. I take in 2,108 calories per day, try to zig zag and do not eat carbs after 7PM. I go to the gym at 10-11PM.

Can anyone help?

 

[jesse_01]

You could try and switch over to a keto diet.

 

[JoeBrooklyn1969]

What's that?

 

[RottenWillow]

I began trying to reduce my fat % about 9 1/2 weeks ago. I cleaned up my diet, reduced calorie intake of my BMR by 20% (I moniter my BMR every week and chnage intake accordingly), I do cardio 5 days per week and lift weights 4 days per week.

I began at 16.5% and after 2 weeks was down to 13.8%, after another 2 weeks I went down to 12.9% after another 2 weeks I went down to 12.0% and after a week I went down to 11.1%. Now it's been 2 1/2 weeks and I can not get below 11.1%. My goal is 10%.

Is my time line not realistic or am I doing something wrong or should I do more cardio or reduce my carb intake?
I'm doing 55% Carbs, 30% Protein and 15% Fat. I take in 2,108 calories per day, try to zig zag and do not eat carbs after 7PM. I go to the gym at 10-11PM.

Can anyone help?

Without knowing your lean body mass in pounds I can't comment on your total daily kcals being appropriate, but yes reallocating your total kcals could help. Move some of those calories from the carb macro to the fat macro. 55% carbs is a lot for some trying to get below 11%. Also, ensure that the carbs you're choosing are low GI. Should not be above 55 for sure, and preferably 40 or less.

 

[JoeBrooklyn1969]

Without knowing your lean body mass in pounds I can't comment on your total daily kcals being appropriate, but yes reallocating your total kcals could help. Move some of those calories from the carb macro to the fat macro. 55% carbs is a lot for some trying to get below 11%. Also, ensure that the carbs you're choosing are low GI. Should not be above 55 for sure, and preferably 40 or less.

My lean body mass is 151 lbs.

 

[RottenWillow]

My lean body mass is 151 lbs.

The 2100 total kcals daily is probably about right for days when your physical activity includes both cardio and weight lifting. You could knock that down a bit though on days when it's cardio or lifting. Try 1800 on the "or" days. And like I said fewer carbs(say 40-45% of your total kcal) and all of them low GI. That bf % will start dropping again.

Remember on the cardio you don't want to jack your HR up too high. Assuming you didn't determine your max HR, a quick and dirty HR range for fat burning is about 110 to 125bpm for at least 40 minutes.

 

[ledhead]

Lower your carbs and up your protein!