Cutting advice

F

fitwes16

0
I am 17 years old 6'1 183. I have cut from 202 to 183 but my body fat % is still 22. I keep my normal routine going that got me 20 pounds lighter but it has stopped working now. What do I need to change to keep cutting fat? I do fasted cardio 5 times a week for 20 minutes and have a pretty strict diet
8:30 Workout and cardio
10:00 Protein shake and piece of fruit
12:00 3 eggs scrambled
3:00 healthy snack like raisins or craisins
6:00 dinner usually some kind of meat or chicken
8:00 Protein shake
11:00 bed
what else do I need to do?
 
If you lost 20 pounds and your body fat percentage has not changed, then you are definately doing something wrong! You are loosing more muscle than fat!

What kind of cardio and workout do you do?

Some kinds of fruit are very high in sugar and/or have a very high glycemic index, I believe Raisins and Craisins have an especially high glycemic index and should be avoided if you are trying to cut fat.

Some protien shakes are also very high in sugar and/or fat content. Check the ingrediants on the ones you are using.

You did not mention vegtables of any kind in your diet plan. I would recommend eating at least 2 large salads with lots of fresh, raw vegetables a day, more if you can! You can almost never eat too much fresh, raw vegetables (lettuce, cabbage, tomatoes, broccoli, mushrooms, peppers, etc)!
 
you're not eating enough food and not enough protein. likely you've been losing as much lean muscle mass as fat, which has slowed your fat loss, and kept your body fat from falling quickly like it should.

cutting requires 500cals deficit...you're well below that so the body thinks you're starving it, so it burns muscle to keep itself running.
 
no my bad I have dropped 5% body fat it did not stay the same. I am much stronger than what I was I don't think I have lost any muscle at all. Do I just need a diet shake up to start losing weight again?
 
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