Maverick686

This is a diet plan I used quite a few years ago that got me pretty lean and fairly ripped (can post photos if you like). I'm 5'7 - I went from 150 lbs to about 138 - which at 138 I'm slightly underweight. Right now I'm about 159 with probably 8-9 lbs more muscle on my frame. My goal is to cut down to about 145-146 while retaining as much muscle as possible. My goal is to hover around 10% body fat. Training: 40-45 Minutes of LISS every day. 4 Sessions of weight training per week, ideally Monday, Tuesday, Thursday, Friday. Low to medium reps (6-12), relatively high weights. 90 seconds rest between sets, typically 4 sets per muscle group. I'll be changing the weight training up a bit in terms of exercises as to not get too bored. Nutrition: Training Days: Obviously intaking 0 carbs and 0 fat is impossible, but for meals that require 0 carbs or 0 fats I'll aim for under 3-4 grams of each. Non-Training Days: In summary, Calories look like this: Protein can consist of: chicken (breast, thigh, etc.), lean beef, eggs, pork, turkey Fats can consist of: nuts, cheese, olive oil, flaxseed oil, butter, olives, avocado, natural peanut butter, salad dressing Carbs can consist of: Potatoes, sweet potatoes, yams, oatmeal, rice, rice pasta, cereal, beans Meals will also include some non-starchy greens such as broccoli, lettuce, green beans, etc. and will not counting those calories. Obviously, any butter or fat sources added will be counted. Some meals will be a protein shake and fat/carb source instead of a full meal. Note: I am on doctor prescribed TRT (low dosage). Ideally, I will do fasted cardio in the morning, and then workout in the evenings (around 4-6 PM). You'll see carb meals are based around and after workouts. I really don't want to go to the gym twice a day, but I'm not sure if doing weight training and cardio fasted will work as effectively? Please critique the diet. I'd really love to figure out a way to not have to go the gym twice a week. Questions/comments/critiques are appreciated. I will post my progress as I go along.

I totally agree. Are there any resources or a coach that I should hire/look into?

I'll checkout the coaching program, thank you. As for the weight loss, it stalled after about 2-2.5 lbs. The scale wouldn't drop over the next few weeks, so i got frustrated. I also was hungry all the time, which was unusual for me since the nutrition program I used years ago worked well, without that hungry feeling. Maybe Keto isn't for me? I've had one or two bodybuilders say I should be eating MORE, 1800-2300 calories a day, but I fail to see how I'd get leaner this way? They claim my metabolism will adjust. The cyclic fat loss thing is new to me. I'll definitely take a look at this, as the study looks promising and it looks like it'd be easier and healthier to maintain. As for lean bulking, the fat around my belly is driving me a bit nuts. I literally need to shave off 6-9 lbs and I'm where I want to be in terms of being lean. At that poitn I'd strongly consider a lean bulk. Thanks for all of the help. Would it help to post the nutrition program that I've used before, that leaned me out pretty quickly? I dropped about 12-15 lbs of scale weight in about 90 days, had a six pack, and maintained a decent amount of muscle. I was too skinny (ex: not enough muscle then), but I have put on probably 7-9 lbs of muscle since then.

I'm Struggling to Cut Weight/fat. Not sure where to turn or what to try. Background: I’m an active, pretty fit male, 35 years old. I regular lift weights, 3 to 4 times a week. I’m strong and have a muscular build, but am not huge by any means. I’m currently 158 lbs 5’7 (170 cm), (71.6 kg), 35 years old. I’m struggling to cut fat. I’ve tried a few different diets and exercise routines with little progress. I don’t care as much about my scale weight as I do my body fat. I’m trying to cut down to 10% body fat - I’d guess I’m around 15-16% right now. It drives me nuts that some of the fat i have hangs on to my hips, yet I can still see my abs every so slightly. **Most Recent Try:** I followed a ketogenic diet for the last 6 weeks. About 1700-1800 calories, 130-140 grams of protein, under 30g carbs per day, and the remaining calories allotted to fat. I cheated once a day, one meal per week. No alcohol. I lifted relatively heavy weights 3-4 times a week. 5-6 days a week I did at least 30 minutes of LISS cardio. 40 minutes on non-lifting days. **The Results:** I lost about 2-2.5 lbs (1 KG), however I felt strong. clothing fit a little bit looser, but not a lot. I’m at the point where I’d be happy to pay a health coach or experienced fitness “guru” for a meal and workout plan. I just don’t know where to turn or what I’m doing wrong. I’m frustrated and have been taking a break from the diet. Even when not dieting, my weight hovers around the same 158/71.6 kg. Even if I eat poorly my weight doesn’t want to seem to move. I have been able to cut down to 10% body fat in my mid 20s, and I’m thinking about giving that plan a shot again. Before I do, I wanted to see if you had any suggestions I should try, or if a health coach with proven results. I’m happy to pay for a plan, it’s not a big deal. One last thing - I’m on Doctor prescribed TRT at the lowest dose. Just about 2 years ago my testosterone was tested and my levels were around the levels of a 70 year old man. Since then I have gained a bit of muscle and strength. My blood tests all come back normal, but I’m wondering if the TRT (or something else) is halting my weight loss. My testosterone levels hover around the high range of normal. TRT has changed my life - literally - and I feel much better on it. But that's a separate topic. I’m very familiar with diet, nutrition, and training - I can calculate my macros and create a diet, but I’m not an expert. Thanks for reading this. If you could recommend an excellent coach and or nutrition/training regime, that would a huge help.