A little diet help

[Dudedude]

6'2
230 to 211lbs on recent cut.

3000cals a day to around 2300 then down to 2100.
Should I drop cals lower or cycle calories or just do more of the same and keep holding the line until things start moving again?

Backstory:

I've been on a fairly decent cut since mid April. I dropped about 2lbs a week from April to the end of May losing a total of about 15-16lbs. June slowed down a lot and I only lost another 4-5lbs. I then took a small 3 week break towards the end of June and into July.

Currently I'm about 3 weeks into my diet again. I feel good just can't seem to get much leaner. Maybe I screwed up by taking a break?

Currently Dr prescribed TRT and taking some peptides but nothing crazy.

I have no plans to get on stage, just trying to keep up with my wife and not be a slob.


Diet is generally 200-220g P, 150 C, 60-70Fats usually around 2100-2300 cals give or take the day and if I lift or not.

 

[OutToLunch]

What kind of training and cardio are you doing?

 

[Dudedude]

What kind of training and cardio are you doing?

3 miles walking around my neighborhood at 4mph 5 days a week, then I do weights 3 days a week. Weights are usually a heavy compound lifts then some accessory work towards the end.

I superset the accessory work to keep the pace up and burn some extra energy. Most sessions last around 1-1.5hrs.

 

[OutToLunch]

Consider adding a fourth day of training. What kind of heart rate are you at during those walks?

 

[snowpatrol]

How accurately are you tracking your calories?

<2500 for a guy your size should still be taking weight off pretty quickly unless you were into low single digit bf imo

 

[jamescb77]

How accurately are you tracking your calories?

<2500 for a guy your size should still be taking weight off pretty quickly unless you were into low single digit bf imo

Not absolutely true. I am 260-270 and can still gain in the low 3k cals I have to go very low for dieting.

Increase your workouts. I would much rather eat more And work more than eat less

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[snowpatrol]

Not absolutely true. I am 260-270 and can still gain in the low 3k cals I have to go very low for dieting.

Increase your workouts. I would much rather eat more And work more than eat less

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That's unusual but not unheard of - I'm guessing you've had thyroid tested, etc?

 

[jamescb77]

That's unusual but not unheard of - I'm guessing you've had thyroid tested, etc?

Correct all in normal range and I'm not a tub of lard at 260 either I can see an outline and what not just very slow metab

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[Dudedude]

Consider adding a fourth day of training. What kind of heart rate are you at during those walks?

My guess would be like 140-150, but I haven't measured in a while. I would have a hard time talking at that pace. The elevation changes quite a bit.

 

[Dudedude]

How accurately are you tracking your calories?

<2500 for a guy your size should still be taking weight off pretty quickly unless you were into low single digit bf imo

I use an app fatsecret, and I measure out all the food and log it. I've been tracking the exact same way since my diet started. I had great results at first, and the weight came off fast. I went from almost no cardio and a power lifting style training to more bodybuilding oriented with cardio.

I will say last summer I did some remodeling work including laying tile, and I shed some lbs real fast without realizing it, while still eating quite a bit more than now. Maybe I just need to get more work in?

I'm not super lean, but probably more than I have been ever before. I feel like my body is putting up a huge fight and doesn't want to budge.

 

[Moose_hoss]

just personally i wouldn't go any lower than 2100 cals. i have dropped below 2000 before during contest prep and was miserable with NO energy. if it was me i would think about introducing some T3 into the mix and clenbuterol. but thats just my 2 cents.