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Guys,
I've been training for about 3-4 months now and am struggling to get under 20% bf? Weight 72.7kg initially started at about 67kg. 177cm male. I started bulking but realised I was around 23-24% so started cutting. Got to about 20.5% but never got pass it. I worked out my maintenance caloric intake to be around 2000 calories. Play competitive squash one night a week, no other aerobic exercise. Diet has been pretty standard 5-6 meals per day meeting 2000 calories. Doing All Pro's begins routine. Has anyone been in this situation? Should I decrease my caloric intake by 200 or increase aerobic exercise? Suggestions or tips would be much appreciated. I'm aiming to get to around 15% before bulking.
It's as simple as cals in < cals out. If you want to drop weight, you can't keep consuming maintenance cals. It needs to be in deficit, if you want to keep eating the same then you need burn more (either thru cardio or upping the intensity when you lift) otherwise drop 500cals and see what happens.
Must have been mowing the food down to gain 6kg in 3-4 months with most of it fat? What was your starting bf?
I don't really get the bulk/cut cycles anymore. It's too hard and depressing IMO. Eat lots but eat clean
Give this a go.
1. Only water with your shakes.
2. Cut out the lattes; they're just milk and sugar. If you must have multiple coffees, keep the milk to a minimum and use stevia instead of sugar.
3. Brown rice or veg with lunch. Cut out the pasta. Also be careful with the sauce.
become an obsessive compulsive about nutritional info like I am, also refer to amount per 100g/ml, as serving sizes vary so much.
Also beware that some of the nutritional info on MFP is total crap and made up.
I also found that dropping alcohol and all sugared drinks was an easy way to start. I also found that if you go too low carb for too long, you start craving exceedingly bad. Therefore I usually eat one piece of wholegrain bread at breakfast and maybe a bit of rice/quinoa at lunch or dinner. I personally found it hard to get the right balance for calories, as going too low made me feel lethargic and crap all the time.
hmm I noticed that OP isn't actually that fat (surprised that he claims to be 24%BF!) probably doesn't need to avoid anything in particular. I was thinking in the context of obese people.
Always double check a new entry with Calorie King then it all be saved on your phone MFP forever. Scanned barcodes are easy to double check with label.