Need help on nutrition- Trying to get back on track

[NattyBeast69]

Hi everyone!
I am currently trying to cut down to 10-11% bf, but I'm struggling. Last year I finished my military service and came out of it rather chubby, and let my self go for a few months afterwards. I weighed around 88kg in February. I started cutting and I'm sitting at 73kg at 16% body fat (calculated with the navy method, so not sure how accurate) at 1.68m height.
Now that the gyms opened I started lifting again and having my diet in check. I'm eating 1900calories Ed with a 35/35/30 p/c/f macro ratio. Weight training 4 times a week and cardio 4-5 times a week as well, running 3.2 to 5 kilometers each time.
I seem to have plateued, should I increase activity, reduce calories or both?

 

[Biggerarms22]

Hi everyone!
I am currently trying to cut down to 10-11% bf, but I'm struggling. Last year I finished my military service and came out of it rather chubby, and let my self go for a few months afterwards. I weighed around 88kg in February. I started cutting and I'm sitting at 73kg at 16% body fat (calculated with the navy method, so not sure how accurate) at 1.68m height.
Now that the gyms opened I started lifting again and having my diet in check. I'm eating 1900calories Ed with a 35/35/30 p/c/f macro ratio. Weight training 4 times a week and cardio 4-5 times a week as well, running 3.2 to 5 kilometers each time.
I seem to have plateued, should I increase activity, reduce calories or both?

I'll help you.

Height: 5"6
Weight: 160 lbs.
Bodyfat: 16%

Correct me if I calculated your measurements wrong.

Please advise your age, any health issues, and your goals both with your Physique and physical ability...

 

[NattyBeast69]

I'll help you.

Height: 5"6
Weight: 160 lbs.
Bodyfat: 16%

Correct me if I calculated your measurements wrong.

Please advise your age, any health issues, and your goals both with your Physique and physical ability...

Thanks a lot. I'm 21. Weighed myself today at 72.2kg, I believe it to be water weight loss. Also I'll be getting calipers soon

My goal is to drop to 10 percent bf in order to be able to start lean bulking this fall. I have no underlying health issues. I used to do powerlifting, so I wasn't focused on my physique and was just after the numbers. Now I want to do bodybuilding, and I want to have a physique focused more on aesthetics rather than raw power. My plan was to cut to 10% and then start lean bulking.

 

[Biggerarms22]

Thanks a lot. I'm 21. Weighed myself today at 72.2kg, I believe it to be water weight loss. Also I'll be getting calipers soon

My goal is to drop to 10 percent bf in order to be able to start lean bulking this fall. I have no underlying health issues. I used to do powerlifting, so I wasn't focused on my physique and was just after the numbers. Now I want to do bodybuilding, and I want to have a physique focused more on aesthetics rather than raw power. My plan was to cut to 10% and then start lean bulking.

Whats your longterm goal Physique stats, and physical abilities? Talk to me about your goals in this. Also what your commitment/motivation level is.

 

[NattyBeast69]

Whats your longterm goal Physique stats, and physical abilities?

Physical abilities: I currently can run a 5.20 minute mile, have enough endurance to run 5-7ks each day at a 6.30 minute mile pace.
Current 1 rms
Bench press 115kg with pause at the bottom
Squat 155kg with pause at the bottom
Deadlift 170kg conventional

Now my long term physique goals are to achieve a physique similar to a watered down Mike Mentzer.

Is there anything else I can tell you that might help you? Again thanks a lot for your time and helping me

 

[Biggerarms22]

Physical abilities: I currently can run a 5.20 minute mile, have enough endurance to run 5-7ks each day at a 6.30 minute mile pace.
Current 1 rms
Bench press 115kg with pause at the bottom
Squat 155kg with pause at the bottom
Deadlift 170kg conventional

Now my long term physique goals are to achieve a physique similar to a watered down Mike Mentzer.

Is there anything else I can tell you that might help you? Again thanks a lot for your time and helping me

What's your training split looking like currently? Break it down.

Break down your diet further. Instead of macro split percentage tell me roughly how many grams per macro. Whatre you eating?

Lastly I understand you aspire to achieve a similar physique to Mike mentzer. (Well a "Watered down" version) can you tell me exactly what height, weight and bodyfat percentage you want to accomplish.

 

[malfeasance]

Are you natty or enhanced?

 

[malfeasance]

166 grams of protein - bump that up.

 

[NattyBeast69]

What's your training split looking like currently? Break it down.

Break down your diet further. Instead of macro split percentage tell me roughly how many grams per macro. Whatre you eating?

Lastly I understand you aspire to achieve a similar physique to Mike mentzer. (Well a "Watered down" version) can you tell me exactly what height, weight and bodyfat percentage you want to accomplish.

166 grams of protein 166 carbs 63 fats. Thinking of increasing protein decreasing carbs further.

My training split looks like this:
I made it, I combined some high volume strength training elements from the sheikos I used to run for pl for the main lifts, and many accessories at higher rep ranges.
Also 5 times a week I run at least 2 miles either fasted either post workout, depending on work schedule. Once a week I do a 5 to 10km run as well.

I am only running 250mg test e a week to offset the possible muscle wasting of t3 that I'll be using for 6 weeks. It will range from 50 to 75mcg max Ed. I've run t3 in the past successfully.

 

[Biggerarms22]

166 grams of protein 166 carbs 63 fats. Thinking of increasing protein decreasing carbs further.

My training split looks like this:
I made it, I combined some high volume strength training elements from the sheikos I used to run for pl for the main lifts, and many accessories at higher rep ranges.
Also 5 times a week I run at least 2 miles either fasted either post workout, depending on work schedule. Once a week I do a 5 to 10km run as well.

I am only running 250mg test e a week to offset the possible muscle wasting of t3 that I'll be using for 6 weeks. It will range from 50 to 75mcg max Ed. I've run t3 in the past successfully.
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Fuck it im out. I was initially inclined to help you because you were military and I thought natural. You'd have to pay to me to fix everything thats going wrong. I don't know where to start. Only advice for you I have is to run a proper pct asap, and log out. Best of luck.

 

[NattyBeast69]

Fuck it im out. I was initially inclined to help you because you were military and I thought natural. You'd have to pay to me to fix everything thats going wrong. I don't know where to start. Only advice for you I have is to run a proper pct asap, and log out. Best of luck.

I am currently natural. I haven't started the cycle yet. And I've only run t3 solo in the past and that's it. Still, I thank you for at least taking the time to help me.

 

[kosp]

250mg of test for what?! that´s likely not far from what you produce naturally at 21 years old if you are blessed with above-average Total Test.