I'm 6 foot 1 weight about 180. I lost around 14 lbs while cutting but this has taken me close to 8 months or so. I've tried not to drastically change my calories but right now I'm around 2100-2200. I train about 5 days a week doing a push/pull/legs type split. My weight hasn't really budged in the last month and I want to lose another 5 lbs. My bodyfat is probably around 10%.
Seems I may have reached a plateau in with my current metabolism, calorie intake and calorie expenditure. Whats the best way to increase my deficit to continue my weight loss. Change my training split/routine(increase sets, decrease rest time?), add cardio (HIIT, low intesity steady state?, decrease calories more? I really hate cardio but I'll do it if thats the best way.
I'm trying to keep lifting heavy (sets of 5-10) to preserve muscle and trying not to go to failure because of impaired recovery.
If I were you I would get off of the diet for a period of time. Gain some weight back, but try to add as much lean muscle mass as possible while doing so. Once you have done so for about 3 months go back to trying to lose body fat.
If I do that won't I be in the same position I am now in 5 months trying to lose this last bit of belly fat.
I just thought my metabolism has slowed not that I was in starvation mode. I was in this position about a year ago. I crash dieted down to 180lbs at 1800 calories then decided to bulk and just shot my calories up to 2800-3k. I ended up at 196lbs in 3 months or so but realized I had put on too much bodyfat. This time I just decreased by increments of 200 calories each time I stopped losing weight. I aimed for 1lb of weight loss per week.
Now I feel like I'm in the same spot I was before but a little stronger, not really much gains. I wanna build mass again but I want to start being super lean so I don't put on as much fat as I did before. I figured I am currently at a sticking point and wasn't sure what to do next to shave off another 5 lbs.
It is not uncommon to read about dieters dropping their total calories to 1700-1800 near the end of their diet.
I feel like I can really screw up my metabolism (unless it already is screwed up) dropping to levels like that, nevermind losing more muscle. I am hesitant about your recommendation to enter a gaining phase because with muscle gain comes fat gain. I don't feel I'm lean enough right now put on enough muscle before becoming too fat again (if that makes sense).
You're done losing weight for now. Eat some more food.
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