- Joined
- Sep 12, 2013
- Messages
- 40
I've been training for about 6 years now and have put on about 80lbs, which I am pretty happy with. The fact I am always in the 12-14% range frustrates me though. I've got down to 9% before after doing a paleo diet for a few weeks but as soon as I add the calories back in I seem to return to that equilibrium state of about 13%. I was skinny fat even at 135lbs so I realise I'm never going to be one of those guys who are naturally diced. I started doing 45 mins of empty stomach cardio every morning a couple of months ago and have a 5 hour carb cutoff - but I don't think this is gonna get me there. Diet wise I eat 400g of pro a day then eat fats / carbs according to hunger. What I really want to do is recomp but be able to maintain the bf % indefinitely, if you can help please chime in
It sounds like you have shut ur metabolism down.. Without knowing your baseline metabolism set up ur diet like this. whatever weight you're at currently multiply that by 15. this is ur baseline. if you cut at a good level as to preserve muscle tissue say 1.5 lbs a wk. i would cut 1.2 with diet and the other 0.3 with cardio. to cut 1.2lb a wk with diet subtract 600 cal's from ur baseline. now multiple ur weight by 1.2 this is ur amount of protein intake each day. now multiple that by 4 to get the number of cal's and remember this number.. now multiple ur baseline number by 0.2 this and divide that number by 9. this is ur amount of fat per day in grams. now subtract the cal's from fat and protein from your (baseline - 600) divide this number by 4 and that is ur amount of carbs in grams. every five pounds of body comp change these numbers need to be recalculated. and once every 10-14 days double ur carb intake and keep fat as close to zero as possible this will help keep ur leptin levels up and keep you burning fat.
while dieting timing of taking in which macros make a difference. I like to take in 15% of all carbs for breakfast. causing a insulin spike and shutting down cortisol production. then 35% of carbs 1.5hr pre workout, 20% carbs intra workout and 25% about a hour after that. that leaves 5% left to get from vegies with other meals. Protein should be spread pretty evenly with all meals and when we have these big carb meals fat should be kept to a minimum.
Hope this helps. :-D
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