Help losing the last of body fat < 15%

[pcm2a]

Good afternoon fellow exercisers! I am in need of some clarification on what I should be doing to get my body fat down before 15% to lose the stubborn belly and neck fat that is still hanging around.

I am 28, male, 5'7", currently weigh between 135.0 and 136.5 with body fat fluctuating between 15.0 and 16.2.

About two years ago I weighed in at 186 pounds and decided it was time to act. I started hitting the gym (cardio and weights) 5-6 days a week and implemented an unhealthy low calorie/fat diet of 1000 or less a day. It took a year but I got down to a wonderful 145.

For the next year I stuck to a low calorie/fat diet of 1500-1800 calories a day with 1 or 2 bad meals a week. I have consistently hit the gym for 1-1.5 hours 5-6 days a week the entire time. I switch things up regularly between different cardio machines and I work in weights regularly. Usually 45 minutes of chest/tricep and another day of bicep/back. I throw in a 30 minute Ab workout once a week too and sometimes shoulders.

Over the past year I cut the weight down to 137-141 and the body fat down to 15.5 to 16.9 on this routine but have been stuck for many months. I am happy with my large strength and stamina and my arms are shaped nicely (while not really building muscle due to the low calorie diet). What I am unhappy with is the belly fat that is still hanging around and the neck fat.

For the past 30 days I have tried switching to a "low carb" diet while still adhering to my low calorie plan. I try to keep it under 15 carbs a day, so pretty much I'm eating eggs, meat, and veggies. Doing this has moved me in 30 days to 135-136 pounds and body fat fluctuating between 15.0 and 16.1. I even saw one day of 14.9%.

Is this low carb the best way to lose the additional fat I am looking to lose? Is there a better way?

I read one article that said you should stop the low calorie diet for a few days and pig out, then switch back to the low calorie diet and you would begin to lose weight again. Is there truth in that?

I should also say, I already do a 5-6 small meal with snacks a day and eat pretty much no junk food. Escpecially now on the low carb thing.

Thanks for tips!

 

[edco76]

My advice would be to stop counting carbs and start counting calories. See how many calories you are consuming while your weight is maintaining. When you have your maintenance slice it by 10 %. Or you could take the slow and steady approach and just keep doing what you are (maintaining) and bust your ass in the weight room.

 

[pcm2a]

My advice would be to stop counting carbs and start counting calories. See how many calories you are consuming while your weight is maintaining.

I put in detail, in my original post, that for one year I did a very strict low calorie diet of 1000 calories a day, and then for the next year I did a still strict but more calories at 1500-1800 a day. You must have just read the last paragraph about the carbs, since the low calorie has stopped working.

When I mean low calorie, I mean low calorie. I put into my PDA every thing I put in my body and count it to the T. Same for carbs.

 

[hardyb]

Try an upper/lower or push/pull split for a work out and maybe incorporate HIIT. Think about it this way: If you're on a caloric deficit, or even at maintenance, your body WILL hit a plateau, especially if you stick to the same thing. If you've done the bike, elliptical, treadmill for the last year or whatever it was, chances are your body is getting adjusted to that, no matter how much you switch it up.

If you currently do cardio and lifting on different days, try and incorporate a cardio workout at the end of your lifting work out.

Last, try and include some compound lifts! Squats, deadlifts, barbell OH presses, etc. are fantastic and should be a part of any lifting routine; they will definitely help with fat burn and muscle gain.