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Need help to break this plateau


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Hello guys,

Well I'd really appreciate some help with this matter. I having a lot of trouble to lower my body fat %.

I don't really know what am I doing wrong. So I'll post here my calorie intake and the food I eat and also what am I doing to exercise myself.

I work in a computer, so I don't have a very active day despite my workouts. Truth be told, I'm quite happy with how my body is right now, used to weight 98 kg, now I'm with 72. So I'm happy with the progress, but would love to lower my fat %, right now it's between 13 to 15, I am aiming for something like 8%.

 

Exercises:

 

- Monday -

Arms + Abs

30 min bike

3 pullup before each big meal

 

- Tuesday -

Rock Climbing

Legs Workout

30 sec handstand before each meal

 

- Wednesday -

Rest Day

 

- Thursday -

Rock Climbing

30 sec handstand before each meal

 

- Friday -

Arms + Abs

30 min bike

3 pullup before each big meal

 

- Saturday -

Free Day (Usually or Bouldering, Bike, Yoga or Nothing)

30 sec handstand before each meal

 

- Sunday -

Rest Day

 

Now for the Workouts:

(I do 2-3 sets per workout)

 

Arms 1 (6-10 reps)

 

Horizontal Pulls

Bar Dips

Chin Up

Overhand Flex Hang

Hanging Knee Raise

Pike Press

 

Arms 2 (10-20 reps)

 

Close Pushup

Crow Hold

Bench Dips

Uneven Pushup

3 Direction Knee Raise

Elbow Lever

 

Legs (25 reps)

 

Squat

Calf Raises (inner, regular, outer)

Skaters

Lunges

Side to Side Squat

Bridge Hold

 

Abs (15 reps)

 

Leg Raise Leg Split

In and Out

Full Body Oblique Crunch

V up

Pulse Up

Flutter Kicks (x100)

 

For my diet, here is what I eat, I'm aiming for 2.1k calories per day:

 

- High Calorie Day - x2 days

 

3 bananas

5 tbsp oats

1 tbsp peanut butter

 

1 apple

22 almonds

 

2 cup kale

2 cup barley ou brown rice

1 cup lentils ou beans

1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber)

 

1 bread

1 banana

1 tbsp peanut butter

 

2 cup kale

1 tomatoe

1 cup lentils ou beans

1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber)

 

2 oranges

 

- Regular Calorie Day - x3 days

 

3 bananas

5 tbsp oats

1 tbsp peanut butter

 

1 apple

11 almonds

 

2 cup kale

1 cup barley ou brown rice

1 cup lentils ou beans

1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber)

 

1 apple

11 almonds

 

2 cup kale

1 tomate

1 cup lentils ou beans

1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber)

 

2 oranges

 

- Low Calorie Day - x2 days

 

3 bananas

5 tbsp oats

 

2 cup kale

1 cup barley ou brown rice

1 cup lentils ou beans

1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber)

 

1 apple

11 almonds

 

2 cup kale

1 tomate

1 cup lentils ou beans

1 cup mixed salad (beets, orange, brocolli, zucchini, cucumber)

 

Now the embarassing part of it. Sorry for the bad poses, no idea of what I was doing. Here are some pics of me.

 

IMG_0964.JPG

 

IMG_0965.JPG

 

IMG_0966.JPG

 

IMG_0967.JPG

 

Thank you in advance.

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Looks like a solid diet, so to get your body below your current weight, you might just have to cut a few more calories. Everyone will reach a point of diminishing returns, so it's up to you to determine at what point you have a good balance of body weight and food intake. Are you happier at 72kg and 2100 cals, or would you drop to 2000 cals if it got you down to 70kg, etc.?

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I'm totally fine with my 72 kg. The thing that bothers me is that I'm struggling to drop my body fat. I think even 13% a bit too high and I'm aiming for 8 to 10%. Does a calorie drop help in this matter ? The only fear I do have is if by dropping calories I lose lean mass and keep the same body fat %.

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  • 1 month later...

Hi,

 

I went through the same boat man. I made a big mistake by eating to little and now I'm rehabilitating my metabolism. I'm under control by a Pro Bodybuilder recommended by Layne Norton.

 

Can you tell me how many carbs and protein you are taking in, calories total? Right now.

And how many calories were you eating before you started to lean out?

 

I would get a coach. I can recommend one to you if you want.

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  • 9 months later...

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