MATT2388

STATS:
19
158lbs
14% BF
5"11

I cut from 25% bodyfat to 12% bodyfat at 2200 calories a day

I got given advice to bulk up and used a maintence calorie calculator which was linked to me to use, 3000 calories a day, i jumped straight to that amount and within a couple of months i was back to same body fat, at around 181lbs

Now i was motivated and started to cut 2200 calories, i platued at 166lbs around 20% body fat

Then cut to 1800 calories and platued down to 161lbs now 18% body fat.

Then i went down to 1500 calories a day, and now im at 14% BF 158lbs, im not losing anything, i have tried carb cycling, started doing LIC cardio, HIIT, changing weight training routine...nothing.

I want to lose just 6lbs of fat and then bulk at 200 calorie surplus.

I have read a lot of studies and BMR dosent decrease no where near this much, i have weighed every thing i eat, and its the correct calories.

Please give me some advice, im losing hope..

TH&S

Chuff me your confusing yourself and us.

If you are bulking you will put on fat - you are aware of this yes?

Even if your bodyfat stays @ 12% from 150lbs to 180lbs you will have put on some fat - just your ratio of bodyfat to LBM has remained the same.

Lets start from the beginning..

Whats your current:

Routine
Honest Diet

And I mean honest.

i.e. include how much booze you are having.... How many cheat meals how many unexpected meals... How many times you skip a meal...

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D: 220 | B: 140 | S: 210

Magic Torch

At 158lb 14% and 5'11" why would you want to lose weight!? Thats like 11stone mate and at that hight you cant have much fat on you?

I'd try and get some muscle under you first before you lose more or you will look skinny dude.

Like TH&S said routine and diet pls.

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Con

Your metabolism slowed down from having your calories too low thus when ever you lowered them you had a short period of losing again before your metabolism slowed again.......basically you ****ed your self.
SLOWLY build you calories up to around 3500 300 protein 300 carb 100fat only from healthy clean foods, add in cardio several times per week prior to breakfast and train hard with the weights and you will get results.

punkfloyd

Where are you getting those bodyfat calculations from?
Don't trust what those electronic scale type things tell you...they lie like cheap taiwanese watches.

Magic is totally right - if your under 15% BF then don't worry about it - focus on getting your muscles a bit bigger, that way it'll be MUCH easier to stay lean.
I can remember what it was like being 19 - i wanted to be really tight but just couldn't get it right - i only got really lean after i gave up trying and started pounding the weights.

Post up as much info as you can mate - we'll all try to point you in the right direction

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" A winner is a loser that sucks at losing "

MATT2388

I have NO alchohol or any drink apart from water, i eat only these few foods.

Diet
Whole Roasted Chicken - Ready Cooked from Asda or Tesco. I take off the skin and fat.
Quakers Oats
Apples
Veggtables - Broccali, Cauliflower, Carrots, Lettuce

-Protein is 800 calories a day all from a whole chicken

-Fat is around 200 calories as the chicken in the bag is covered with fat, but i scrape it all off, but some might get absorbed into the chicken meat.

-Carbs is 200-400 depends on if its a workout day. Very rarely will i have Quakers Oats, only before workouts to restore glycogen stores, mostly apples, and every other day vegetables that equal to about 200 calories.

Supplements:
Orange Triad Multivitamin
EFA Omega 3 + Fish Oil, 3 tabs on wake, 3 tabs before bed

I just got no idea how to lose 6lbs of fat, im just stuck at 158, i keep myself hydrated, im taking a leak every 3 hours when im awake.

To measure my body fat i have got body fat calipers and i use these in the same place, i pinch 2 cms to right of my abs from the middle, comes up the same, and from the mirror i can see no difference in body comp.

God i need some advice im going crazy.

TH&S

Have you tried doing the full 7 site body fat test...

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D: 220 | B: 140 | S: 210

MATT2388

When i started, yes. I would notice if i was losing fat as i would be seeing more definition in the mirror, it should be easy to tell, i have noticed fat loss this way before from going 25% to 12% just by cuts and veins, as i know what to expect as i have done it before, but im not looking the same as when i was 12% bodyfat. If that makes any sense to you....

punkfloyd

Sounds like you are depleted - when i diet for a while i look soft, puffy and my muscles shrink - basically i look as if ive got nothing for all the effort ive invested.
And yet when i sit around eating a load for a day or two my skin gets tighter, my muscles fuller and veins start to show, i.e. i look much much better - yet if deplete again i look terrible again...

Food is not the enemy Matt! It's just what your eating and when - and from what you've posted you aren't eating poorly (and im assuming that you spread your daily kcals out over the day and don't eat it all right before bed ) your just probably not eating enough - seriously!!

If i was you and i wanted to lose 6lbs id do two things - eat more and do cardio on an empty stomach first thing in the morning. The additional food could be 400 kcals from a protein drink with a load of simple carbs (eg glucose) in it taken straight after your cardio (doing this helps stop you losing muscle) and then upping your portions slightly on the other foods, although namely the carbs. Your only eating 50-100g carbs per day and that is not enough IMO at this stage - too little too soon and you'll go crazy trying to sustain this...

If you did this every morning for the next 28 days you'd see a big difference - im sure of that - and you'd hopefully be closer to where you want to be physique wise.

Good Luck!

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" A winner is a loser that sucks at losing "

MATT2388

Thank you!

Although i have been given advice elsewhere which is not so encouraging, does your body turn off fat burning completely and just saves fat whenever it can, when you reach low calories. Or which makes more sense to me, that your body just decreases your hormones that control BMR, but you still burn mostly fat even though your eating low calories?