Need help getting below 13%bf

[SWFL-239]

39yo 6’3” Ended a 20 week bulk early in October. End of bulk weight 223lb 16%. Been trying to get down to 10%. I can get the scale to move but I’m stuck at 13%. Weighing in at 192lb now I feel like a little bitch. Added primo to the stack slowly about 6 weeks ago. Current stack
500/200/300/6iu/1000iu/5mg
Test/deca/primo/HG/hcg/Tirz
Row for 30 min every morning moderate to high intensity, walk run sprint 5k on lunch M-F, Lift 5-6 days a week. I stay fasted till after my lunch run eating window is 1pm-9pm. Macros 250g/250g/70g carbs/protein/fat
If I go to a 500cal deficit I start losing lean mass fast. Been cycling 3000/2500 cal to minimize lean loss. I was hoping the primo would let me run a 500cal daily deficit but body still seems to be choosing muscle over remaining fat. Lower belly skin still need to tighten up. What should I try? I’m not a bodybuilder I don’t know shit about posing I just like torturing my self in my 12x12 room of fun so I can look good naked

 

[mochul]

You need more muscle mass imo. Start a lean bulk and focus on gaining more muscle.
The amount of cardio you are doing is high too. Lower that and then you can use a moderate deficit.

 

[SWFL-239]

You need more muscle mass imo. Start a lean bulk and focus on gaining more muscle.
The amount of cardio you are doing is high too. Lower that and then you can use a moderate deficit.

Ended bulk with 177lb muscle mass I’m down to 157lb muscle mass. Lean bulk was where I was thinking of heading. Can’t stay in a cut to much longer getting weak energy is diving. Bump up to 350/350 carbs and protein should put me around a 200-300 cal surplus. How far should I take the bulk before trying to push down to 10%

 

[mochul]

As long as you stay under 15%.
Why 10% body fat. It takes a huge toll and it’s difficult to maintain. When you get above 15% cut down to 12% then lean bulk again.
10% for summer only imo

 

[readalot]

I can get the scale to move but I’m stuck at 13%

Try a different scale. Doing awesome Man!
That's only a relative number to use and accuracy looks iffy. Impedance scale?

 

[SWFL-239]

As long as you stay under 15%.
Why 10% body fat. It takes a huge toll and it’s difficult to maintain. When you get above 15% cut down to 12% then lean bulk again.
10% for summer only imo

Really just to see if I can do it never been that lean before. I live down in the tip of the dick Florida it’s summer all year. I know I can’t maintain 10% but I would like to see it. But yeah going to start a lean bulk today. Never tried a lean bulk. Last bulk was 500/500 test/deca 5000-6000 cals a day. Hopefully if I stay leaner I want have to cut so hard.

 

[SWFL-239]

Try a different scale. Doing awesome Man!
That's only a relative number to use and accuracy looks iffy. Impedance scale?

Yeah just a smart scale I know the accuracy is not great but with daily weighs you get a good idea of trends.

 

[readalot]

trends

Relative trends.

You look under 13 to me. Good suggestion above to add more lean tissue in context of FFMI and BF but whatever makes you happy. Think about what that would do with another 20 lb of lean tissue while holding close to same fat mass.

Awesome job.

 

[QuadFather]

Bulk 2 more months than start a cut mid march

 

[accidentaljedi173]

Same advice I tell everyone that's spinning their wheels. Find a good coach to assist you.

 

[dinfar1337]

drop the fasting, its a recipe for muscle loss being this lean you're just gonna extend the time you're catabolic, also eating earlier in the day will lead you to feel more full during the day so cutting becomes easier and should help with better recover, fat loss and muscle gain from sleeping more relaxed(idk if theres any exact studies on this but through the cardiac rhythm as a bodybuilder) you dont want to extend the periods you aren't eating

 

[gauge22]

39yo 6’3” Ended a 20 week bulk early in October. End of bulk weight 223lb 16%. Been trying to get down to 10%. I can get the scale to move but I’m stuck at 13%. Weighing in at 192lb now I feel like a little bitch. Added primo to the stack slowly about 6 weeks ago. Current stack
500/200/300/6iu/1000iu/5mg
Test/deca/primo/HG/hcg/Tirz
Row for 30 min every morning moderate to high intensity, walk run sprint 5k on lunch M-F, Lift 5-6 days a week. I stay fasted till after my lunch run eating window is 1pm-9pm. Macros 250g/250g/70g carbs/protein/fat
If I go to a 500cal deficit I start losing lean mass fast. Been cycling 3000/2500 cal to minimize lean loss. I was hoping the primo would let me run a 500cal daily deficit but body still seems to be choosing muscle over remaining fat. Lower belly skin still need to tighten up. What should I try? I’m not a bodybuilder I don’t know shit about posing I just like torturing my self in my 12x12 room of fun so I can look good naked View attachment 312402

If it is one of those scaled things, it is not accurate. Start taking skin folds and track those. BTW who gives a shit what the BF% number is? It is how you look that matters.

On that amount of gear you should not be losing muscle, but who knows if you are because those scale suck.

30minutes rowing, then a 5k run all while being fasted. I think this is one of your bigger issues right here.

Track the following in a XLS:

- Skin folds (Ab, illiac, quad is simple and you do not need someone to do the readings

- Bodyweight (same time every day)

- Total calories

From here you can start calculating an average 7 day and 14 day TDEE (or a good pseudo TDEE). Then once you have data adjust your diet.

You should also post your diet.

 

[SWFL-239]

If it is one of those scaled things, it is not accurate. Start taking skin folds and track those. BTW who gives a shit what the BF% number is? It is how you look that matters.

On that amount of gear you should not be losing muscle, but who knows if you are because those scale suck.

30minutes rowing, then a 5k run all while being fasted. I think this is one of your bigger issues right here.

Track the following in a XLS:

- Skin folds (Ab, illiac, quad is simple and you do not need someone to do the readings

- Bodyweight (same time every day)

- Total calories

From here you can start calculating an average 7 day and 14 day TDEE (or a good pseudo TDEE). Then once you have data adjust your diet.

You should also post your diet.

I did start a lean bulk 4 weeks ago. Still row 30min fasted when I get up immediately followed with breakfast. Only do the 5k on lunch M,W,F now.

Meal plan is boring and repetitive. I have 3 kids and a full time job so need easy ready to go or minimal prep. Everything I eat comes from Costco. Breakfast is new for the lean bulk but the day food and dinner have been the same for 4 months every day rinse and repeat.

Breakfast
1cup grits, 2 whole eggs, 1cup egg whites

Day food
8 slices whole grain bread
4 fair life 30g
2 bananas
200g rotisserie chicken

Breakfast + day = 2600cal, 264g carbs, 260g protein, 60g fat

Dinner fill rest of calories with
Grilled ny strip, chicken breast or salmon
Potato, rice or pasta
Broccoli or asparagus