Should I lower my calories?

[AvidFisherman]

Right now I am at 3000 kcal/day. Macros are 313 protein, 42 fat, and 219 carbs. I have been loosing fat but its going sort of slow. I have around 33 lbs of fat to loose to hit my new goal of 10% bodyfat. What do you guys think? Stay the course or decrease kcal?

All I am on right now is 100mg/week test c.

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[Scrumhalf]

What is your rate of fat loss in lbs per week? Are you under your maintenance calorie number?

[rado]

You've possibly hit a plateau brother, that's the hard part to get over.

[AvidFisherman]

What is your rate of fat loss in lbs per week? Are you under your maintenance calorie number?

Ive lost 10 lbs since I started 3 months ago. I believe the 10 lbs is all fat.

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[Bouncer]

if progress has slowed yes you need to change something.

[Scrumhalf]

Ive lost 10 lbs since I started 3 months ago. I believe the 10 lbs is all fat.

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1 lb per week is a healthy loss for someone trying to lose a few lbs. Since you are trying to lose quite a bit, you can try to drop your cals a bit more, say to 2500 or 2600 Kcal to see how that goes.

[Androman]

Agreed with scrumhalf. You can drop your calories lower or increase your cardio. I would recommend dropping your calories a bit lower, wait until you hit another plateau and when you do just increase the cardio and then you will continue seeing results. After that I think you should take a diet break (eat at maintenance for a couple of weeks) and then go back to caloric deficit.


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[Bouncer]

your macros are wrong by the way.

your eating 2506 calories per day. not 3000.

313 grams protein = 1252 cals
42 grams fat = 378 cals
219 grams carbs = 876 cals

total = 2506 cals

1 gram protein = 4 cals
1 gram fat = 9 cals
1 gram carb = 4 cals

so yea your math is off by 500 fucken cals. no wonder shit dont make sense to you with diet. lol

[AvidFisherman]

Haha. I had changed my calories on MyFitnessPal and put down what I want to drop to instead of the 3000 I am currently on.

Currently carbs 262g, pro 375g, fat 50g

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[lipripper]

How much cardio ya doing daily bro? Cutting Cal's n upping the cardio is the proven method...Period. no magic just dedication to both aspects. I found for me...That switching up what I did for cardio helped me.maybe it was just mental...But it changed up routine did me good. Dropped 50 lbs in 6 months.

[AvidFisherman]

This past week I did some cardio but before that I did not.

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[lipripper]

This past week I did some cardio but before that I did not.

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It can be done...but its gonna be a long slow road with out it brother.

[AvidFisherman]

Plus it improves many health markers.

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[rado]

This past week I did some cardio but before that I did not.

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There's your problem...but you know this.


Cardio is what you need more of

[AvidFisherman]

Do you think 3 or 4, 60 minute sessions of a fast paced walk will do the trick?

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