DEFYTHEGODS
01-05-2019, 06:33 AM
So I used the 7 point caliper test to get my body fat. Apparently this is me at 10.6% body fat. The time period I've pretty much given myself to cut fat is over, but i was hoping to learn some more about why I stalled with fat loss. i'll say that i don't think i'm 10.62%. I was heavier in my profile pic, but not by much i dont think.
my caliper test was used here: https://www.free-online-calculator-u...fold-test.html (https://www.free-online-calculator-use.com/skin-fold-test.html)
35795
Here are my stats from this website
[New & Improved] TDEE Calculator (Insanely Accurate) (https://damnripped.com/tdee-calculator/)
BMR=1932
TDEE=2319
35 years old
178lb
10.62% BF
i heard that stalling at around 10% is common, and i heard there were about (3) basic solutions.
1. bump back up to maintenance calories for about (2) weeks, then start a deficit again. what should my macro distribution be if i'm lifting and running 2-3 miles at least (4) days a week?
2. If step-1 doesn't work, increase the deficit. really straight forward. i stalled at 1500 calories, so the thinking is i'd subtract from that. again i'd need an optimized macro distribution, so anyone with recommendations is totally welcome.
3. this step is really meant for between 8 - 5% body fat, but it's more complicated than i need to know right now and the jist of what i understood was that i needed more nutrient packed foods and have to switch things up.
I've decided to bump calories back up : / for (2) weeks and then i'll decide if i want to deficit again.
any and all pointers would be great.
my caliper test was used here: https://www.free-online-calculator-u...fold-test.html (https://www.free-online-calculator-use.com/skin-fold-test.html)
35795
Here are my stats from this website
[New & Improved] TDEE Calculator (Insanely Accurate) (https://damnripped.com/tdee-calculator/)
BMR=1932
TDEE=2319
35 years old
178lb
10.62% BF
i heard that stalling at around 10% is common, and i heard there were about (3) basic solutions.
1. bump back up to maintenance calories for about (2) weeks, then start a deficit again. what should my macro distribution be if i'm lifting and running 2-3 miles at least (4) days a week?
2. If step-1 doesn't work, increase the deficit. really straight forward. i stalled at 1500 calories, so the thinking is i'd subtract from that. again i'd need an optimized macro distribution, so anyone with recommendations is totally welcome.
3. this step is really meant for between 8 - 5% body fat, but it's more complicated than i need to know right now and the jist of what i understood was that i needed more nutrient packed foods and have to switch things up.
I've decided to bump calories back up : / for (2) weeks and then i'll decide if i want to deficit again.
any and all pointers would be great.