Fat Loss Stall Question
Hey guys, I'm a depleted 165, full 175 right now. I'm guessing I'm around a true 12-14% body fat as the electronic gym calipers have me at 8%. I've been dieting pretty aggressively only eating 100g protein per day with some veggies and 3g sodium. I'm not working out or doing cardio and have been having great results strictly through diet. Every 3 or 4 days I'll take in 400g carbs and 3-4 hours later do an hour of cardio to try and re enter keto sooner. I feel like the scale has been at 165 for 2 weeks and although I do seem to be leaning out noticeably I feel the fat loss has slowed down. I recently read online that with a lean mass of 162lb the body can only process 65 grams of stored body fat a day? I'm not sure if this is true and have never read that before. Anyway I'm about to take in 400g of carbs, no cardio and then aim for the same 500 calories tomorrow. Does anyone have any advice? Thanks in advance, appreciate anyones time!
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I don't understand how you think you're in ketosis with the amount of carbs you're taking in, what am I missing here?
You may have misunderstood the post. I was doing 400c every 3rd or 4th day followed by cardio. I would re enter keto within 24 hours.
165lbs and you are still trying to cut??? I'm confused. There can't be a whole hell of a lot left to cut. Are you trying to achieve the malnutrition look.
Your dieting strategy is completely messed up. 100g of protein a day with some veggies...not good. Now you go and put down 400g of carbs and think an hour of cardio will get you into ketosis sooner....this is getting funnier by the minute.
Why no time in the gym to help with weight loss? Seems like you are doing everything ass-backwards. I suggest you do some deep reading in the training/nutrition section to help you see the ill of your ways and then we can hopefully get you going in the right direction.
Desired body fat is 10%, and I did not say eating 400g will bring me into keto sooner lol
You need 1gram of protein each pound of body weight and that's on the low end
Copy that, taking macros up to 250p 225c 50f and trying to maintain the 171.5 I woke up this morning.
Rustyhooker100 grams protein per day? Try 250 at your weight.
Alright, I think I'm going to try and maintain all week on 250p 300c 50f and take a week off from dieting. Safe to say 2600 calories with no gym is under metabolic rate?
I'm thinking about hitting 700g carbs tonight, then switching to 100p 150c 20f for a week and see how that works?
bigmurphI was given great advice look into fasted cardio basically roll out of bed and hit it. It worked great for me to cut down to the weight I wanted.
My fear is since I'm in keto and my heart rate will always be minimum 160 regardless of what cardio I do that I will burn muscle instead of fat. Any thoughts to that?
bigmurphIts going to happen when you're deficienct in your diet with low carbs you will burn some muscle but your body will burn that after its fat storage. You said you have a low bf% why are you still trying to cut so much. But your worried that your going to cut muscle if you have that worry maybe pull back and give your body more carbs and healthy fats I know it doesn't fit your plan but it will slow your body from burning muscle.
Search carb cycling I believe makwa did a post on it and anything written by him is gold
You've asked the most relevant question. At 165lb and low BF there is no reason to be cutting. At these stats cutting further would be in my view be counterproductive. Too much muscle mass may be lost in be quest to drop the BF lower. At 165lb and low BF there is not a lot of muscle mass to keep the metabolism functioning properly. Far better to spend the energy, time and resources in addin some quality mass with a well structured bulking diet and training program. +1
It's about a desired body fat percentage for me. I'm open to nutrition advice to achieve that goal.
Ok so you say but why? Can you explain the reason why it's so important for you to get to 10% BF at your current weight? Please explain it to me bro because I am genuinely trying to understand it. To put it into perspective....you're currently 165lb and let's say for arguments sake you at 14% BF. To get to 10% you will need to drop 6lb of fat weight. Given you've been aggressively cutting for as long as you have it is highly doubtful you will be able to do this without further loss of muscle mass. So let's say in total you will lose a future 10lb to achieve your desired BF. In other words you will be 155lb. How do you expect to look? And you're on an aas steroid site asking for help to become emaciated?
Tell you what why don't you post a pic of yourself along with the answers to the questions I've asked above and we can take a look and see how we can help you? Over to you!
Of course. I want to to dip into the body fat percentage where my 8 pack is visible and I have noticeable vascularity along my abs. AT 155lbs shredded depleted I would expect to be able to fill up 5-10lbs through glycogen and water and be at a comfortable 160-165lb shredded and veiny. Again, its a personal preference, I would rather be at that weight then hold unnecessary fat.
An up date to maintenance: For the last two days I took in 150p 375c 60f, 120 and 100oz water. I woke up 171.5 and then 171.5 again this morning. It's possible I would weigh in at 172.5 if I had of taken in the last 20oz of water and also possible I wake up at 172.5 or 173.5 if I take in 150oz water today. This would mean my carb ratio is slightly to high and I'm continuing to fill out, which is good or my overall calories on 2600 are too high by 400-500. Either way, I'll continue on 2400-2600 120oz water until my weight stop rising. At that point I"ll drop calories by 400-500 and expect to maintain the current weight, if it drops, I'll add the calories back. Alternatively I continue to wake up at 171.5 all week and then head back toward cutting.
Again, I appreciate the time you take to answer my questions. I'm not comfortable putting a picture online. You guys take the time to set the kids straight. It's pretty cool what you do.
Well all I can say is good luck with your plan and achieving your goal. I guess what you are suggesting is pretty alien to most on this forum so it's no wonder you're not getting a lot of help or support here. Let us know if/when you realise that holding more muscle may provide better aesthetics, performance (strenght) and health benefits.
Can lead a horse to water but you can't make him drink.
Some times you just have to let people go off into their own little world and let them do what they want to do. It just gets more confusing when they try to rationale the reasoning behind what they are doing. Very interesting hearing some of these things though.
bigmurphIm actually worried he might have a eating type disorder and im not trying to add to that.
Thanks
Negative, I preferred to aggressively cut. I'm spending a week on maintenance before dipping down to where I want to be. Eating at 150p 325c 55f all week while maintaining 171lbs possibly filling out a bit more.
Awesome, thanks. I want to cut down to a low body fat with good vascularity for aesthetic purposes. I decided to take a week off from dieting and maintain weight starting at 250p 225c 50f. Last night I took down 500c 60f over the 100p I had earlier. I woke up 1.5lb heavier which is confusing. I thought I would have gained a lot more lol ? ..
TeammarkoutYou sure that body fat percentage is accurate?
I guess honestly no, but the gym calipers have me at 8% body fat and I'm extremely lean. It feels like I have no more than 12lbs of fat left on me..