+ 1 Stuck at 175 lbs - do I lower food or increase cardio now?
I'm 25 and have been lifting naturally for 5 years—3 of those with consistent training. This past year, I’ve been on TRT (120mg/week) and taking 500mg of L-carnitine daily. I started at 183 lbs February 1st and have plateaued at 175 lbs, fasted in the AM.
Current macros:
Training days: 200g protein, 275g carbs, 60g fat
Rest days: 200g protein, 175g carbs, 75g fat
My routine is 3 lifting sessions and 3 cardio sessions per week (30 minutes Stairmaster), plus I average 12,000 steps daily.
I've attached photos—some with pump and lighting, some without. I'm getting close to where I want to be, but I still have love handles and feel like there’s more I can push. Should I increase cardio, drop carbs, drop fats, or adjust something else? Not really looking to add any more MG's to be honest
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Well just a side note, you're eating more calories on your rest days.. 2440 on training days and 2475 on rest days... If you've been dieting with this exact calorie intake since Feb 1st it makes sense you would plateau. There is something called metabolic adaptation. Your body has become used to this amount of calories and reached homeostasis essentially so you're not in a deficit thus no "Lipolysis" ie not using stored body fat for energy.. you could try a two day refeed at like 3k calories and restart the diet, or take a week off, say 2750 cal for 7 days then restart the diet.
Either that or your other option would be to reduce calories even more because your maintenance now is what your eating currently ~2500cal/day.. that's why your not losing.
I see these guys have you covered for getting your 6 pack abs
Not sure but just posting your macros and not your daily diet cant help weed out the last couple bodyfat percentage.
Why don't you try n put on more muscle while on cycle
anvil3 cardio , 3 weight training? Umm seems very lacking. You aren't gonna make much progress like that. I do at 8 sessions a week of cardio, steps are not for counting...
AK80You can't focus on certain areas of body fat unless you get liposuction done. Unfortunately, that is a fact that cannot be debated. Our bodies by evolution protect the midsection (adipose tissue) With that said, what you can do is up your protein, up your healthy fats (avocados, salmon, EVOO) and lower your carbs. You may need a little bit of carbs in the morning to function at work though. You will also need a little bit of carbs for working out too or you may pass out or get sick. Nutri Bio Super Carb is what I like since it's the cluster dextrin version. Maybe keep your carbs below 100 grams per day? Like 30 am 30 lunch and 30 dinner? Maybe toss some Yohimbine into the mix. Clenbuterol I would shy away from unless you really think you need it. Try to keep that 1/2 natty status!
I agree with what mikey said. Add some more cardio and drop your fat intake down a bit. I would try to drop my calories another 200 and assess the impact over two weeks or so then adjust as needed from there.
Also, for the love of god please clean your toothbrush charging base.
Are you doing your cardio sessions fasted in the am? Would probably give you what your looking for over time.
I agree with Mikey though. Great place to start a bulk imo. Nice broad chest / shoulders. Nice tits, no homo...
IMO, if i were you I'd add some more muscle, your body would be more metabolic and burn more calories.
If that's not something you want to do, I'd add a cardio session.
If you are to drop calories go for the fats, to low carbs and you'll flatten right out. Well me at least.
trust me id love more muscle lol - but I'd like a "fresh start" with less fat so I can properly bulk for longer, since Ill be starting at very low BF.