Stuck between 12-14% body fat.....seems like i cant get lower...

[XxBboyxX]

So ive dropped from 21% body fat to around 12-14% (estimated by calipers and three fold technique)it took me 3 months but it seems like i cant get lower (going on 4 months with this cut). Is this normal around this range? Is their like a plateu percentage to where it gets really hard to drop more? Im trying to achieve 8-10% body fat but it seems like im maintaining then losing. Right now im consuming 1900-2100 calories a day while working out 5 times a week and have an active job so i know my calories are in the right area for me to continue to lose fat.

 

[alpo]

Keto diet with carb cycling on weekends

 

[allshaftnohead]

Keto diet with carb cycling on weekends

I would say keto is the way to go if you're serious. Other than that, could be a plateau? though it's hard to tell by your post how long you've been stuck there (a month maybe?)

Keto was my shyt though, eatin good, feelin good.

 

[XxBboyxX]

I would say keto is the way to go if you're serious. Other than that, could be a plateau? though it's hard to tell by your post how long you've been stuck there (a month maybe?)

Keto was my shyt though, eatin good, feelin good.

Ehh not going keto route i need my carbs. I think its a plateau.

 

[Saiyajin]

intermittent fasting. Your body doesnt use fat as a source until you fast and use up your glycogen stores (last 24hrs, replenish easily)


warning, going 8-10 you will end up looking small

but the definition

 

[alpo]

I would say keto is the way to go if you're serious. Other than that, could be a plateau? though it's hard to tell by your post how long you've been stuck there (a month maybe?)

Keto was my shyt though, eatin good, feelin good.

breh just do under 25 grams of carbs 5 days then the weekends, pig out! lol

 

[XxBboyxX]

breh just do under 25 grams of carbs 5 days then the weekends, pig out! lol

I wouldnt be able to survive with 25 grams of carbs while living an active lifestyle and lifting

 

[Menelik II]

First off congrats. Yes there is some sort of wall but the tough part is around 10% not 12-14%. (Bear in mind the lowest you can get to is around 4). The visceral fat, round the organs, goes pretty quickly, but the abdominal fat is a lot tougher mainly due to low blood circulation in that area and many alpha2 receptors which aren't activated by standard exercise and catacolamine release.

You would have to vary your exercise, or do exercise that causes more stress, or take supplements to activate the alpha2 receptors. Anyway you're not really at that stage yet.

I would do ketoish type diet and high reps light to medium weights to reduce muscle glycogen., some cardio if you care.

 

[alpo]

I wouldnt be able to survive with 25 grams of carbs while living an active lifestyle and lifting

Yes you can I'm doing it

 

[the cool]

So ive dropped from 21% body fat to around 12-14% (estimated by calipers and three fold technique)it took me 3 months but it seems like i cant get lower (going on 4 months with this cut). Is this normal around this range? Is their like a plateu percentage to where it gets really hard to drop more? Im trying to achieve 8-10% body fat but it seems like im maintaining then losing. Right now im consuming 1900-2100 calories a day while working out 5 times a week and have an active job so i know my calories are in the right area for me to continue to lose fat.

what was the cardio or routine you had going from 21 to 14

 

[semtex]

Yes you can I'm doing it

That seems to vary a lot. That shyt drove me nuts but I didn't do a proper keto diet. Now I just have lots of carbs early in the day to fuel my evening workout. Then I back off them

 

[Adam3000]

Boost your calories to 2500 for a week or two and then drop back down to where you are now. It will help.

Stalling at 12% is normal. My advice is just to embrace it and stay there. Its really cool having cut up abs, but its even cooler to not have to be on a crappy diet

 

[XxBboyxX]

Yes you can I'm doing it

sorry breh but thats wayyy too low. My Macro is 40/40/20. I need my carbs

 

[XxBboyxX]

what was the cardio or routine you had going from 21 to 14

im doing the same lifting routine but i cut out my cardio day about 2 months back. I was able to drop fat after not doing cardio anymore.

 

[OneTimeforTheMind]

just focus on building more muscle and clean your diet up more...less process the better