How do i cut fat?

[madworldusa]

6' 223 lbs. In the last year and a half my weight has gained 13 pounds. Before I started I weighed 210 to 213.

I eat alot of protein.
3 eggs, 4 oz grilled chicken, 4 oz steak or 4 oz of fish every day + fairlife protein drink 32g.

Can you tell me what I am doing wrong, why can't I loose fat. My free test is 440mg/L.

I lift weights 5 days a week. 15 to 20 min dynamic walking as a warmup.

 

[PaintDrinker]

You're not in a calorie deficit. Count every single calorie, weigh all your food. Also 440 seems sub optimal. Consider trt maybe 1000 feels a whole lot better

 

[Benf15harp]

6' 223 lbs. In the last year and a half my weight has gained 13 pounds. Before I started I weighed 210 to 213.

I eat alot of protein.
3 eggs, 4 oz grilled chicken, 4 oz steak or 4 oz of fish every day + fairlife protein drink 32g.

Can you tell me what I am doing wrong, why can't I loose fat. My free test is 440mg/L.

I lift weights 5 days a week. 15 to 20 min dynamic walking as a warmup.

Ditch whatever the fuk dynamic walking is and do sprints. Biking or swimming are alternatives.
440 is totally fine. I was in the 450-600 range my entire 20 year athletic career.

 

[Verivus]

If you're trying to lose weight then you need to eat less

 

[Deadp007]

Yeah, what is "dynamic walking"?
Get a HR tracker and stay in zone 2 for 30+ minutes 5x a week.
Like @PaintDrinker said, track all your food.
Doesn't 440 mg/L equal 44,000,000 ng/dL?

 

[Trenbolonetax]

Trying to seriously cut fat? Get some sharper scissors my dude.

But seriously? Eat less and/or burn more calories. Put yourself into a caloric deficit somehow.

 

[bjjgear]

* Calorie deficit
* Zone 2 cardio
* Continue to lift so your body prioritizes muscle retention
* Anti-catabolic PED's if you feel that's needed
* Fat burning compounds if you feel that's needed