Been cutting for like 6 months and have been stalling hard for the last 2, what should I adjust?

Been cutting for like 6 months and have been stalling hard for the last 2, what should I adjust?

Down from 28% to 18% body fat, put on like 7lbs of muscle, really want to get down to 15%. Eat clean, about 1800-2k calories a day, lift 5-6x a week, 10min of sprint bike after lifting, 2-3 30min walks throughout the day after every meal. I follow the PHAT workout routine by Layne Norton. What am I doing wrong

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  1. 1 year ago
    Anonymous

    28 y/o, 5'10", 200lbs btw

  2. 1 year ago
    Anonymous

    Drop the sprints and do the stairmaster instead for 20 minutes after every lifting session. Increase it by 10 minutes each month. You can also drop your calories a little bit more and be okay as long as you're getting in enough protein and fat still. Like another 200kcal lower before you run into issues

    • 1 year ago
      Anonymous

      What speed on the stairmaster? What should my heart rate be? I’m also at the gym for like 2 hours getting through this routine, core workout, stretching, then sprints/cardio. Feels way too long.

  3. 1 year ago
    Anonymous

    Why are your calories so low?

    • 1 year ago
      Anonymous

      Is that too big of a deficit? I do worry about undereating, I fear my metabolism has slowed down from trying to cut so much and I’m just wasting all this effort.

  4. 1 year ago
    Anonymous

    Hep me understand my total calories burned every day..

    TDEE calculators say I’m burning about 2300 at rest. Nearly 2 hours of lifting + sprints has to burn around 400-500. 1.5hrs of walking has to be another 200-300. So I’m burning close to 3000 calories a day, maybe more? Is a 1k+ calorie deficit too much?

    • 1 year ago
      Anonymous

      so you're just making up numbers with no basis in reality about your 'exercise calories' then whining why its not going as you want?

      why do you have the mental capacity of like a 4 year old...

      • 1 year ago
        Anonymous

        I have a watch that tracks it, is it that wrong you frickwad?

        • 1 year ago
          Anonymous

          yes it is, the watch manufacturing company has a vested interested in making you think you've done multiple times the 'work' that you actually have

          this is a well known almost a given about MUH FITNESS WATCHES

          • 1 year ago
            Anonymous

            Watch or not, why is it so hard to believe I’m burning at least a few hundred calories by lifting for 2 hours? Wtf?

            • 1 year ago
              Anonymous

              so now its gone from 400-500 to a few hundred

              and you're concerned about a couple hundred difference between your real deficit and what you think it is? this is becoming a futile waste of time

              • 1 year ago
                Anonymous

                “At least” you miserable frick. have a nice day

              • 1 year ago
                Anonymous

                ok lol good luck with your now failed 2 months, and climbing, of a 'cut'

              • 1 year ago
                Anonymous

                I’m building muscle so it’s not so bad. At least I’m not a dumb broke homosexual with a shit job like you.

              • 1 year ago
                Anonymous

                Seething little b***h with flabby breasts.
                >Muh wagecuckery
                Woaaaaaaah you really showed him. LMAO.

              • 1 year ago
                Anonymous

                Hey another brokie

    • 1 year ago
      Anonymous

      >TDEE calculators say I’m burning about 2300 at rest.
      Unlikely unless you’re very tall (6’5+) or very fat.
      >Is a 1k+ calorie deficit too much?
      There’s no such thing as too large of a deficit. You will lose weight eating 0 calories, though you will feel like death trying to work out harder than a walk. The exact spot where you’re cutting as hard as you can and still able to work out is up to you and how you feel. There’s no drawbacks to cutting hard except you won’t progress in your strength and you’ll feel weak.

      • 1 year ago
        Anonymous

        I just want to minimize muscle loss while maximizing fat loss. I’ll aim for eating 1500cals and >100g protein a day this month and see how it goes. If my workout feels like overkill then I’ll dial it back.

  5. 1 year ago
    Anonymous

    all these men have different amount of muscle which completely invalidates any comparison

  6. 1 year ago
    Anonymous

    I've also stalled. Started doing weights instead of calisthenics, and started taking creatine.
    Waist and neck measurements haven't changed but I've gained almost four pounds, I think I look bigger in the mirror but can't tell if I'm just coping
    What do

    • 1 year ago
      Anonymous

      Forgot the mention 5'8, 152-154 lbs, and since starting weights I sleep way harder and feel like I could easily sleep 9 hours a night

  7. 1 year ago
    Anonymous

    Everything

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