first off, I hate to clutter up the board with another individualized thread, but I've done all sorts of reading of this board, built's blog, searching, etc, and still seem to be having problems.
I've been lifting for a few years, and after falling off the bandwagon for a while, I ended up a flabby 6'1" 220 lbs. I embarked on a cut to try and get myself to a lower body fat percentage before I started really bulking (gotta fit into my clothes better). After a few months, I hit 205, and stalled. I tried taking a week off and eating at maintenance for a while hoping that would jump-start it, with little luck.
I'm tracking everything on fitday, and my calories end up in the 2000-2200 calorie range. 200-240 grams of protein, 40-50 grams of fat, with the rest being carbs.
I lift heavy, and my routine is a push-pull split, with deads, cleans, bench, squats, military presses, pullups, and weighted crunches.
Any ideas on how to progress a bit further into this cut?
I don't know if this will help but you fats look a little low.
You're eating 2000-2200 kcal at 205 and a refeed didn't fix your stall? You must have an incredibly slow metabolism. I might get some flack for this, but I'd say lower calories even more. If you're truly plateauing at 205 and haven't lowered caloric intake, that may be what you need to do. Sorry.
If you crash too hard at around 1800 kcal, be sure to refeed after a few weeks.
More fat, less carbs.
Not sure if you are doing it already, but instead of lowering your cals you could incorporate some HIIT cardio.
How many meals a day are you eating?
How much cardio are you doing?
What's your daily activity like? (ie: desk job, construction worker, etc...)
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
Your fats fine, I'd lower your protein. You only REALLY need 1g per LBM, so assuming your a fatty at 205 and 20%, 164-180g per day would be enough. You've got a choice; Lower your cals, or increase your cardio. And for those of you that think he doesn't need to lower his cals, I'm on less than 1200 a day. Gal is on less than 1000, and most guys doing PSMF are on about 800 a day.
Im on 2500 average and i have been loosing 0.5kg - 1kg a week pretty steady. It really depends on how you structure your diet, but i doubt that with your refeeds you end up averaging 1200 a day. Gal also has an average calorie intake of 1700, which at his height and weight is quite appropriate for a cut.
Last edited by LuNa; 10-09-2009 at 02:20 AM.
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It is possible that even when the scale is not moving you are losing fat. Thats why most people take pictures and bodyfat measurements next to scale measurements. However, after not seeing any drops on the scale for three weeks, i would consider lowering calories or increasing cardio.
For me personally, i dont do bodyfat measurements so my biggest focus is on scale drops.