[Manowarrior]

During the last 3 months I have been doing a cutting phase, following a diet containing 20%fat, 40% carbs and 40% protein, with macros being 60 grams of fat, and 250 grams of carbs and protein reaching a total of about 2500 kcals. starting at about 106 kgs I reached 98 within the first 2 months, but since then I have lost literally no more fat even though I stick to my diet.
I am tending towards the endomorphic, and I still feel, that there's alot more fat to cut, being at the moment around 18-20%. Is it possible, that my diet is slowing down my metabolism? And what should I do to boost the fatcutting process once again?

Any advice would be greatly apreciated!

[justlift32]

Two questions...

1) What does your training routine look like, as far as cardio?

2) Have you tried eating even less, as in less carbs. If you structured your diet around the weight you originally start at, you will not continue to lose as much based on the fact that you are eating excess.

[Manowarrior]

Atm I'm running for an hour 2-3 times a week. As to my carb intake i'm just afraid getting too low, because I have already lost a great deal of strength, but it's a worth a try eventhough...

[justlift32]

what does your diet look like?

can you break it down by meals? most likely your macros are to high IMO. I feel your frustration on strength loss during a cut, but it shouldn't be drastic. If your lacking energy you could try some simple supps.

[Manowarrior]

Typically it would look like this:
meal 1: 100 grams of oats + 200 ml skim milk, 2 scoops whey - 70 g carbs, 45 g protein, 15 g fats
Meal2: canned tuna + 1 apple - 20 g carbs, 5 g fats 35 g protein
meal3: 250 grams of roast beef or similar lean cut + 50 grams of brown rice or whole grain pasta along with a bit of salad - 40 g carbs, 50 g protein, 10-15 g fat
meal4: (preworkout) 2 slices of whole grain bread - 40 g carbs, 5 g protein, 2 g fat
meal5: 2 scoops whey + 1 big banana - 30 g carbs, 30 g protein, 2 g fat
meal6: 300 grams of chicken breast along with a bunch of veggies and a bit of olive oil - 50 g carbs, 65 g protein, 10-15 g fat

Total: 250 g carbs, 230 g protein, ca. 55 g fat = 2415 kcals..

[justlift32]

how much do you weigh, I don't know if you wrote it above i might have forgotten. You should be getting 1.5g/lb protein. Depending on what you weigh your macros could be off.

[Manowarrior]

atm i weigh around 100 kg, thats 220 pounds, so in that case i'm taking in around 100 grams of protein below, what I actually should?

[justlift32]

exactly. the reason being, that on a cut your protein should be higher than on a bulk to prevent loss of muscle mass due to your decreased carbs/overall caloric intake.

however, that still doesn't explain why you've reached a plateau. to little protein doesnt cause muscle loss, but if you start doing more cardio you deff should bump it up.

[Manowarrior]

Yeah, but i think I'll go try cutting back on my carbs as well, since my metabolism is kind of slow, 150 grams for the next 2 weeks, if that doesn't changes things I'm going to be depressed.. But thx, I'll start adding protein by tomorrow then:)

[ibanezman88]

justlift32, where did you hear that too little protein doesn't cause muscle loss? on the contrary, in my opinion, keeping your protein intake at about 1.7-2g per lbs is what allows you to hold on to that muscle.

to the original poster, are you eating every 2-3 hours? this speeds up your metabolism.

maybe you should add in another 30min. of cardio. just a suggestion.
try other things besides running.

try low intesity...walking for 45-60min. try sprinting for 30 seconds 4 times. try different machines.

[justlift32]

haha that was deff a typo bro. i think i was trying to say that it does, and if he does more cardio to break through his plateau he deff needs to bump it up.

i would hope i know that it causes muscle loss, or else im a complete idiot.

[KM]

Keep protein within in a certain margin. Not too drastic, and most importantly not too low. Depending on your activity level, gluconeogenesis or additional adipose will be apparent if protein is in extreme excess.

I'd slightly decrease carbs, EXCEPT pre and postworkout; that's fine bro.