[dapack]

First time I posted and I need some serious help trying to get to 10%. A little about myself. I started training again last september, weighed 210lbs at the time and probably around 20%+ BF. Like an idiot I decided to bulk. In the middle of December I weighed 234lbs, got a lot stronger and bigger, but by then my BF was probably closer to 30% than 20%. Starting Jan. I started dieting and was pretty successful, taking in about 1,600 cals and macros of 50g fat / 100g carbs / 200g protein, about a month ago I stalled at 190lbs and around 15-16% BF. No matter what I did I was just not losing any weight, so I took 2 weeks off to redue my diet and training and here is what I came up with.
Workout days: 2,150 cals 50g fat / 165g carbs / 250g protien
Nonworkout days: 1,700 cals 50g fat / 105g carbs / 220g protein

I weight traing 4 days a week and do cardio 4 x, Running ad HIIT
My main questin is does the macros look good and the cardio to get to 10% or do I need to go lower on the carbs and up the cardio to daily. Also I am 37years old. My intially thought were my cals were to low once I got to a certain point so that is why I upped them.

[anthk]

have you worked out your BMR, check a post a few days back in regarding calculating it, then when you have figured it out take 500 calories of it.
ad for your workout days IMO id look at going for around 1800 the rest is ok but lowering your carbs to about 130 and spilt it out during the morning and afternoon. keep the protein on both training and non training above 250g & supplement with BCAA's + L-Gluatamine because you want to keep your muscle.
on non workout days aim for about 1400 calories & under 100g of carbs.
mix up your whole workout and shock your body.
i base the intake of food because of your 10% aim & that you need to brake through your fat loss boundaries that's slowing your fat loss.
tell me what you think.
good luck!

[dapack]

Thanks for the help. Yeah, figured out my cals with activity lvl. around 2,800 a day. I reset my cals to the current lvl. thinking about slowing lower them from there, decrease about 100-200 a week. I thought my carbs might be a little high, what about slowing tappering down carbs, like cutting back 10-20 each week? most my carbs come pre and post, i try a cut all carbs after 4pm except fiberous vegs. definitely non workout days cut them down to around 1,400 like you said. what do you think about nonworkday putting my carbs at around 50g ? my supps are:
Preworkout:
Creatine 2.5g
HMB 1g
BCAAs
Post:
Creatine 2.5g
HMB 1g
BCAAs
Glutamine 5g

From what you said, seems like i just got always mix things up as far a training and cardio. the first 45ish came quick, but this last 10-15lbs is really being a pain. i could not image trying to get to 3-4% to compete, that most be some serious stuff.
Thanks again for the help.

[Thomas_Rivera]

Make sure to add some HIIT cardio in barring any injuries to your legs.

[dapack]

I try and do 3 HIIT session for about 20mins a week. It is hard because I just like running so when I run I limit myself to 3miles, heard long durations your body starts using muscle for energy. think about doing hiit 3x with running 3x and see what happens.
thanks for the reply