Hit a plateau with cutting. I need help

[Leighton]

Hi everybody, glad to have found this forum. I have been cutting for a long time but the fat has come to a standstill (Have not noticed a difference in bodyfat for around a month). I have started Intermittent Fasting (20hour fasting window) to see if i notice any difference but nothing is budging although it feels better using this method.

I'm 5'10", 79.7kg = 175lbs (cut from 95kg and have lost very little strength which i'm very happy about). I don't want to give up and go back on a bulk as it's important for me to reach my goal of being sub 10% bodyfat then lean bulk (currently around 13-16% i guess)

At the moment i've been trying a diet by Josh Englehart and before that I used the diet calculations by Layne Norton on simply-shredded.

Calories: 1493

Carbs: 127g

Protein: 169g

Fats: 33g

And after 4 days of this, i refeed at 1816cal - 220g carbs, 118g protein, 50g fats .

I workout 4-5times a week and do cardio 1-2times a week . Maybe time to add more cardio?. I just can't figure out why im eating so little without the scale moving, yet maintaining strength for an extended period of time (before 1500cals i was taking in 1200 but no difference either). I drink vodka with soda water maybe once every 2months.

Any ideas on what is messing me up?

Thanks

[Diab0lic]

Have you tried bigger refeeds a bit less often?

[Leighton]

Have you tried bigger refeeds a bit less often?

Can't say I have. How many days do you think before having a refeed would be worth a try? I'm certainly open to giving it a shot.

Thanks for the reply

[rapz]

possibly more cardio bro. the last cut i was on i was hitting cardio at least once a day, then in the later stages twice. nothing too intense around 20-25min for each session. i know its not fully necessary to do cardio, that being dependant on how much of a deficit you are in?? i see your intake is quite low as it is, dont know how you did 1200 cals, ouch!!! :shock: lol

[Leighton]

possibly more cardio bro. the last cut i was on i was hitting cardio at least once a day, then in the later stages twice. nothing too intense around 20-25min for each session. i know its not fully necessary to do cardio, that being dependant on how much of a deficit you are in?? i see your intake is quite low as it is, dont know how you did 1200 cals, ouch!!! :shock: lol

In theory based on calculators im on a deficit of upwards of 900cals. however I would put it more close to 700cals through my experience. So really I should be dropping weight even without cardio, but my body is being extremely stubborn maybe due to the fact im right on the brink of the lowest bodyfat i've ever been in my 20years.

Just added in a 15min jog after my workout today (leg day too haha). I think i'm definitely going to up my cardio as it seems to be the missing link in shocking those fat cells.

[Diab0lic]

Have you tried bigger refeeds a bit less often?

Can't say I have. How many days do you think before having a refeed would be worth a try? I'm certainly open to giving it a shot.

Thanks for the reply

I dunno bro, maybe once a week? My point was to experiment and see what works for you rather than just persisting with something that doesn't seem to help so much

[Riccardo]

Reduce calories or increase cardio. I would prefer to increase cardio If you are only doing it once or twice a week. If you are doing steady state cardio I would maybe do one of them as an HIIT session instead. You should notice a big difference. Also as you get leaner you have to keep a much closer eye on trace calories as you are eating less calories overall.

[PeterDolan]

Slightly increase training volume and increase training intensity. 20 mins cardio 3x a week and "refeed" harder

[Leighton]

Thanks for the replies

I'm going to hit cardio 3-4times a week. In reference to the refeed, do you's think it may be beneficial to try and continue my standard diet for maybe 7days? then have a refeed of around 500cals-1000cals over maintenance on day 8.

I'm aware it really differs from person to person but i'm loving the ideas thanks.

[Phedder]

Your refeed doesn't really look like it would do much, not enough calories and not enough carbs. As Diabolic said, bigger refeeds less often might work better. Try once a week getting in 2500-3000Calories, 400g+ carbs and 200g+ protein, keeping fats low just for that day. For your regular daily diet, I'd drop 20g of carbs for an extra 10g of fat, but that's my preference as well. Low fat kills

[Leighton]

Your refeed doesn't really look like it would do much, not enough calories and not enough carbs. As Diabolic said, bigger refeeds less often might work better. Try once a week getting in 2500-3000Calories, 400g+ carbs and 200g+ protein, keeping fats low just for that day. For your regular daily diet, I'd drop 20g of carbs for an extra 10g of fat, but that's my preference as well. Low fat kills

400g of carbs...I love the sound of that :grin: , I'll report back next week hopefully with some good progress news

[greemah]

I had the same problem as you a couple weeks back, stats not too far off mine either. The problem I had was eating such low calories for so long.

I was eating 1500-1800 calories a day and got frustrated at no weight loss for so long I decided to try slow bulk, so increased my calories to 2300 a day and bam, all of a sudden I started losing weight again..

Try up your calories to say 2000 a day for a week, and see if your weight changes. If it doesn't then try increase calories a bit more for another week till you notice a slight increase in your weight then start cutting calories from there. If you find gain weight then keep doing what you are doing, but to be honest I highly doubt you will

[Leighton]

Try up your calories to say 2000 a day for a week, and see if your weight changes. If it doesn't then try increase calories a bit more for another week till you notice a slight increase in your weight then start cutting calories from there. If you find gain weight then keep doing what you are doing, but to be honest I highly doubt you will

If i don't see any difference by next week i think ill give this a try. I have heard that cutting too many calories can be more negative towards weight loss than beneficial. I'll kick the metabolsim into gear!.

Dieting is certainly an interesting thing. Can't wait to hit the nail on the head with this issue.

Cheers

[Shellski]

IF

[severe]

Drop the grains. Paleo.

If I want visible abs, I go 100% paleo and a month later there is an obvious change. Don't be afraid of healthy fats when they are eaten moderately. The first 2 weeks are hell and then you adjust.

[Pseudonym]

Yeah, my vote would go to Diabolic's suggestion - bigger refeeds less often. In fact, I wouldn't even schedule a refeed until you feel like you need it - you'll know when you do!

[Dinahlady]

I agree! Bigger refeeds and drop some carbs - if you're doing to drop anything.

Refeed once a week (Sunday) high carbs low pro and low fat.

You can miss out on pro for one day to get as much slin spike as possible.

I use this protocol

http://www.teamskip.net/longevitydvd/

go straight to the nutrition stuff (seminar 1 + 2) if thats what you're after.

Works for me anyway