njv9t
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Hey everyone ive been stuck at 178-180 for 3 weeks now i want to get to 7% bf i think im around 12% i lift heavy 3 days a week and fasted cardio calories between 1600 to 1800
always a good idea.Depending on how long you've been dieting, I would incorporate a refeed or diet break. Your body will begin to fight your efforts if you've been dieting for too long.
That's all dependent on you man. Diet and trainingThank guys how long do you think it will take to get to 7 or 8%
Its hard to give an estimate on that, it really depends on how hard you're willing to push yourself. Genetics also play a big role in your body fat set point, and some people have a very difficult time reaching those sub 10% numbers. Also keep in mind that 7-8% is not a maintainable body fat level. Most men, even the pro's, only drop into that 7-8% range for a short period of time for contents and photoshoots. It isn't sustainable as a long term physique goalThank guys how long do you think it will take to get to 7 or 8%
This ^^^Its hard to give an estimate on that, it really depends on how hard you're willing to push yourself. Genetics also play a big role in your body fat set point, and some people have a very difficult time reaching those sub 10% numbers. Also keep in mind that 7-8% is not a maintainable body fat level. Most men, even the pro's, only drop into that 7-8% range for a short period of time for contents and photoshoots. It isn't sustainable as a long term physique goal
As others have suggested, there are a couple ways to go about breaking through a fat-loss plateau. If I were you, this is what I'd do:Im 5'11 and weight 176
for a cortisol product, SNS REDUCE XT is the tried and true product for controlling this.Last time you did a refeed? A cortisol product may be useful to especially being in a deficit for a prolonged period.
Could always up your calories to around maintenance for a week or two then start to drop back down to a deficit.
How long do you cardio? What kind? HIIT? LISS? LIIT? Alphaburn + Caffeine with fasted cardio will shred that fat off quick
Carb cycling can be very effective. You can google CKD or TKD for some good info. I used to do CKD and it worked well for me. I now prefer TKD. If you incorporate either with the general protocol I laid out above, you should see good results.What do you huys think of carb cycling
1800 cal
170 pro
60fat
145 carb
And on off day have carbs at 0 to 25g
Or have 1800 hundred cal all week and have a refeed on sunday
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