Plateau at 13% BF

mchief101 · 2020-01-24T15:44:18+00:00

Honestly, i never got lean in my entire life until i hired a coach for 8 weeks. He brought my food down each week and increased cardio each week. I learned so much cause i realized the only way i would get super lean is very low calorie and cardio everyday. I suggest you hire a coach if you want further results.

sayedhimself · 2020-01-24T14:50:33+00:00

These things are helping me as a combat athlete during my cut to 70KG whilst retaining muscle mass:

Cycling Keto with PSMF ( essentially high protein zero carbs and cycling fat intake for calories)

Eat quality protein (red meat, whole eggs)

On Intense Training days (2 intense workouts) eat closer to maintenance

Intermittent fasting

Train first workout fasted eat post workout

Supplements: A lot of black coffee Creatine L carnitine L Tartrate ZMA Vitamin D Boron

The days I refeed and eat a lot of calories in one go I look leaner the morning after Refeeds help metabolism, adherence and sustainability of a cut

I’d also drop your training frequency if you just go to the gym and aren’t an athlete Try full body 3 x week with lower reps and volume to focus on strength retention and gains rather than trying to build muscle

Typical bro splits that split body parts (arms, legs, chest, back etc) have too high a volume for most lifters and will ellicit a lot of neural fatigue. I give my strength workouts 48hours breaks to allow optimal muscular and neural recovery

Loquacious_Dragon · 2020-01-24T14:54:57+00:00

How are you measuring your body fat?

I got to 7% by alternate day fasting (Dexa scan)

halleluiaiaia9292 · 2020-01-24T14:40:45+00:00

Do cardio at end of workout

FinancialThanks1 · 2020-01-24T15:49:00+00:00

There’s advice here that will work but there comes a point when you have to ask yourself if all this is worth it just to achieve a certain look

Martian53684 · 2020-01-24T17:20:07+00:00

Try a Refeed day once a week. Intermediate fasting and high protein also good

SHfishing · 2020-01-24T18:08:58+00:00

Been there. Look into leangains, for me it made it relatively simple to get to <10% and stay there as long as I wanted

beardestbird · 2020-01-24T19:35:17+00:00

Try playing basketball. I’m overweight right now still but lost a shit ton of weight playing basketball again and running a couple games. If you’re competitive and try to win you’ll lose weight on the spot. That’s if you like the sport though. Any cardio should do. Just my suggestion

rockyp32 · 2020-01-24T23:16:17+00:00

Nope your doing it right!!! Except your not taking diet breaks. Take 4 weeks off eating roughly at maintainence aka 15x your bodyweight. Then do 12 x calories for roughly a 500 calorie deficit then stick to that for 8-12 weeks then repeat then once your lean enough just eat at 15x

SalporinRP · 2020-01-24T23:55:24+00:00

Intermittent fasting will be your friend.

falcorn223 · 2020-01-24T14:49:13+00:00

Take steroids, genetics is holding you back. Not everyone’s body is capable of going/maintaining single digit

nano1203 · 2020-01-24T17:08:06+00:00

Eca stack

Veins on the biceps? That you can have even with 15-20%

Title	Plateau at 13% BF
Author	OneLengthiness6
Upvotes	10
Comments	39
Date	January 24, 2020 2:32 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/etb5s2/plateau_at_13_bf/
Archive Link	https://theredarchive.com/r/askTRP/plateau-at-13-bf.314294 https://theredarchive.com/post/314294

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