Hi, I have been on a keto diet for about a month and recently the fat loss has stalled, so I am looking for suggestions to get it going again.
As background:
STATS
I am 40 yrs old, 6'1', 220lb, maybe 14-15%bf? (I really don't have a clue, but my abs are only faintly visible in the right light (lol)).
DIET
~2200-2400 calories/day, ~.75g fat and ~1g protein per lb bodyweight. One cheat meal once a week after a long hike (see cardio, below).
TRAINING
MWF using high-volume, usually 1-2 body parts per training session.
CARDIO
MWF: 30 minute LISS after training sessions; TR: 45-60 minute LISS sessions; Sa: 10–15mi hike w/15lb backpack with elevation gain.
Rest day (no training or cardio): Sunday
SUPPLEMENTS:
300g T/wk; 4iu hgh/day; 50mcg T3/day
I only started the hgh and T3 about 10 days ago. I would also like to add peptides soon.
Although my bodyweight has stayed the same for the past week or so, I do think I look a little leaner in the mirror (possibly that's just wishful thinking, though).
Do you think I should cut calories further? When I read about guys who cut on 3,000 calorie diets, I get very confused. I thought the most important principle of weight loss is calories expended > calories consumed.
Should I increase my cardio? My recovery time is not what it was 20 years ago, so I am worried about overtraining and possible injury.
Should I get plastic surgery and liposuction? Just kidding!
I know that fat loss isn't supposed to be rocket science, but I have the literacy of a third-grader when it comes to this.
Any and all suggestions and help welcome!
As background:
STATS
I am 40 yrs old, 6'1', 220lb, maybe 14-15%bf? (I really don't have a clue, but my abs are only faintly visible in the right light (lol)).
DIET
~2200-2400 calories/day, ~.75g fat and ~1g protein per lb bodyweight. One cheat meal once a week after a long hike (see cardio, below).
TRAINING
MWF using high-volume, usually 1-2 body parts per training session.
CARDIO
MWF: 30 minute LISS after training sessions; TR: 45-60 minute LISS sessions; Sa: 10–15mi hike w/15lb backpack with elevation gain.
Rest day (no training or cardio): Sunday
SUPPLEMENTS:
300g T/wk; 4iu hgh/day; 50mcg T3/day
I only started the hgh and T3 about 10 days ago. I would also like to add peptides soon.
Although my bodyweight has stayed the same for the past week or so, I do think I look a little leaner in the mirror (possibly that's just wishful thinking, though).
Do you think I should cut calories further? When I read about guys who cut on 3,000 calorie diets, I get very confused. I thought the most important principle of weight loss is calories expended > calories consumed.
Should I increase my cardio? My recovery time is not what it was 20 years ago, so I am worried about overtraining and possible injury.
Should I get plastic surgery and liposuction? Just kidding!
I know that fat loss isn't supposed to be rocket science, but I have the literacy of a third-grader when it comes to this.
Any and all suggestions and help welcome!