Easy fat loss

[RPZ]

We all know its not easy so I wanted to ping the knowledgeable powers that be and especially the over 40's to see if I can improve my cutting skills.
43 220lbs 23%bf 5ft10
So here's the general break down of my routine.

I take in 1600-2000 cals a day-
150-200 g protein
50 -100g carbs
50g of fat

protiens: fish, Chicken , turkey ,eggs, steak
carbs: Veggies , and complex breads


M-F Weights and cardio - typically I burn 900-1200 calories a day during the week
(Cardio in the am or before lunch weights in the evening)
Sat & Sun - I burn maybe 300-400 cal working out and my diet remains the same.

This USED to work well for me in the past ( 3-5 lbs a week). Now I cant seem to loose as mush as I used to and actually its more like treading water or breaking even as of late. The only way to get the losses that I want I have to get real aggressive and stay sub 1600 cal.
Is this normal for us older guys ? is there a better method ? Even if I use a cutting agent my diet has to be right. So any help is appreciated.
Not on any AAS or agents at this time

 

[Evom1]

Cut out the stead state cardio and start doing HIIT

Start with 3 sessions a week or 15-20mins, do 30seconds 100% Max effort then 60 seconds recovery. Repeat

 

[Eman]

I take in 1600-2000 cals a day-

What do you weigh?

 

[RPZ]

Cut out the stead state cardio and start doing HIIT

Start with 3 sessions a week or 15-20mins, do 30seconds 100% Max effort then 60 seconds recovery. Repeat

Thanks should I Keep the cals the same? My cardio during the week is pretty intense and I include intervals. but I will be sure to get an extra day in see how it goes.

 

[RPZ]

What do you weigh?

Im 43 220lbs 23%bf 5 ft 10

 

[Eman]

Im 43 220lbs 23%bf 5 ft 10

That is entirely too big a deficit, IMO. It'll only work for so long before you stall out, then you'll need to reduce calories further but you'll have no where to go. It's self defeating and non sustainable.

 

[RPZ]

That is entirely too big a deficit, IMO. It'll only work for so long before you stall out, then you'll need to reduce calories further but you'll have no where to go. It's self defeating and non sustainable.

I'm open for suggestions , as I mentioned even at 1600 cal I tend to not move the needle

 

[Evom1]

Eman is right. You need more Calories. Bring your protein to 220g plus

Also I meant totally eliminate any cardio you're doing and replace it with hiit. It works extremely well if you have the willpower to truly give it 100% effort. I'm talking pushing the sled, or using the stair master, or a spin bike or rowing machine.

 

[TheH0517]

I think a slow reverse diet will build your metabolism back up and give you the ability to burn more fat with a proper diet set-up. For me, carb cyclic works the best. I’ve tried keto and other methods, drugs, etc. May not be true for the next guy.

As @Eman said, I think your calories are too low, your stalled, and now have nowhere to go. Your metabolism is probably shut down too much and your body can’t burn at an optimal level. And IMO, the best approach would be to SLOWLY reverse diet and boost your metabolism. I think you’d be surprised at the fat loss as your calories increase (when done properly. Macros, nutrient timing, etc).

 

[RPZ]

Eman is right. You need more Calories. Bring your protein to 220g plus

Also I meant totally eliminate any cardio you're doing and replace it with hiit. It works extremely well if you have the willpower to truly give it 100% effort. I'm talking pushing the sled, or using the stair master, or a spin bike or rowing machine.

Roger that, effort is not a problem

 

[RPZ]

I think a slow reverse diet will build your metabolism back up and give you the ability to burn more fat with a proper diet set-up. For me, carb cyclic works the best. I’ve tried keto and other methods, drugs, etc. May not be true for the next guy.

As @Eman said, I think your calories are too low, your stalled, and now have nowhere to go. Your metabolism is probably shut down too much and your body can’t burn at an optimal level. And IMO, the best approach would be to SLOWLY reverse diet and boost your metabolism. I think you’d be surprised at the fat loss as your calories increase (when done properly. Macros, nutrient timing, etc).

Thank you I will definitely look more into rev diet etc. , Would this be better to implement after I cut?

 

[TheH0517]

Thank you I will definitely look more into rev diet etc. , Would this be better to implement after I cut?

Well, your body will adapt to any change. It takes effort for your body to adapt, but once it’s adapted and running efficiently, it will stay where it’s at. So if I was in your position, I would add 100-150 calories per day every week. 40-50% protein and the rest of your macros you’ll have to gauge how they effect your body. For me, I tend to burn more fat and keep water off around 30-35% carbs and 25% fat Eat 5-6 small meals. Keep starchy carbs around workouts and have 2-3 low carb days on lower intensity days: Arms, abs, cardio only, or rest days. Weigh yourself and look in the mirror every morning right when you wake up so you can track changes. I prefer to run off weekly average weight, not single days. Your water weight will fluctuate with carb intake so this help be more accurate.

Your weight will probably start coming off as you add calories and eat the right things at the right time. If it does, then stop increasing calories when your weekly average weight increases 3-4 weeks in a row. If you’re eating the right foods and your exercising properly, I will GUESS this happens closer to 2,500-3,000 calories. Then slowly decrease calories by 150-200 calories per day every TWO weeks. I wouldn’t recommend going under 2,000 calories.

If you don’t start losing weight after 4 weeks, continue this until week 6 because you’re still priming your body for burning fat.

You want this to be a constant, gradual change. I know we all want that end goal NOW, but as we’ve state your body will plateau, whether in a bulk or ESPECIALLY a cut so you have to keep making it adapt. This will help with that. When calories get close to 2,000 calories, more cardio will help. Especially HIIT.

Now here’s the most important part. This is your body, not mine. I’m only giving you advice based on what has worked best for ME. Whatever process you use, learn as much as you can throughout. Pay attention to your body and how it reacts to certain things. First thing that comes to mind is macros. EVERYBODY runs different off different macros.

I hope this helps. I’m not expert, but I’m willing to try and answer any other questions you may have.

 

[RPZ]

Solid info thanks guys ,

 

[TheH0517]

Also, if you go this route you may want to decrease calories at slower rate. 4-6 weeks maybe. I was giving time-frames based on sub 15%bf levels which normally only requires 6-8 weeks for a cut. Yours will require more time and you want to keep yourself from plateauing and running into a wall where you have nowhere to go as you are now.

 

[goldprospector]

That is entirely too big a deficit, IMO. It'll only work for so long before you stall out, then you'll need to reduce calories further but you'll have no where to go. It's self defeating and non sustainable.

Agreed, I'm 51 years old and weigh 245. I got stuck at point where I could not lose more fat and muscle mass was suffering because I was in too much of a deficit. Had to slowly increase levels to get up to a sustainable caloric intake. Anyway, eating more was harder as I got older, so I used some quality MRPs to supplement intil I could get used to eating more.

 

[keoking]

Not on any AAS or agents at this time

If you've got the money to spend, I would recommend a hormone panel to assess impact of extended low calorie diet. In my 40's, I cut (natty) from 250lbs to 150lbs over the course of 18 months. Started having trouble to sleep. Felt like hell. Joints were in constant pain. Got hormone panel and Test and Estrogen were both crashed. Estrogen recovered eventually, but alas my Test didn't budge.

If you get a blood test and things are skewed for you, you don't have to hop on, but it would be a clear indicator that you need to take some sort of a break to get back on track.