I am trying to lose some extra fat while keeping or gaining muscle (like everyone else). I been at my current routine for just under 2 months and I haven't seen any significant progress in the mirror. I am getting a bit frustrated because I have tried a number of different strategies over the years and have not achieved the kind of leanness that I would like (single digit BF).
My current routine is as follows:
Stats: 26 yo M, 210 lbs, 6'3'' BF 13-15% (estimate) calipers 2 in above ASIS 10-12mm. Chub concentrated on chest, lower abs.
Workouts: lifting 3x per week total body each time. Mostly consisting of Squat, Deadlift, Pull ups, bench, shoulder press, core etc. Trying to work as much muscle as possible in roughly an hour--I have a busy schedule. Cardio is ad lib. I do some road biking on the weekends, elliptical and a fair amount of walking (lots of hills where I live) during the week.
Nutrition: Between 2600-3000 kcal per day. I keep track on dailyplate. Macros are about 50-P, 20-30-F, 30-20-C. Higher carbs on workout days. Standard BB fare. Chicken, oatmeal, egg whites, eggs, peanut butter, avocado, protein powder, flax, etc.
Supplements: Basics, MV, Fish Oil, joint support, creatine mono, lots of protein powder, some muscle milk.
Most of the stuff I read about why people fail at this has to do with lack of discipline (eating a box of donughts, etc.) This is not my problem. I have been following some sort of workout/diet plan for years, I prepare virtually all of my food, and I track my calories everyday. I don't have cravings for crap food. I have cravings for leanness.
Prior to this routine I was on a CKD with calories around 2000/day for about 4 months. I know that the calories were too low and my metabolism probably slowed. Could my metabolism still be slow from this?
I have actually gained about 5 lbs during this routine and have gotten stronger so this can be good. I don't think I have gotten significantly fatter and the calipers agree but I am not seeing any additional leanness either. At this point, I would rather be getting lean than big and strong.
I will stop here so I don't bore everyone. Any troublesooting advice would be greatly appreciated.