Need help with my weight loss.

[BONES14]

My weight loss has stalled. I started to cut July 15th I was 256lbs and about 17 to 18 % body fat.
I cut down till September 4th using a keto diet and not tracking calories at all and was able to get down to 246lbs and lost about 2.5 inches off my waist.

Sept 4th I switched my diet by adding carbs back into my diet since I wanted to train harder. I was able to lose another 6 lbs but I have stalled the last 2.5 weeks. Need your guys help getting these last few pounds off.

My current training plan
Am fasted cardio for 20 mintues. One minute walk one minute run. Lift 5 days a week in the PM

DIET
MEAL 1
80G oatmeal
400g egg Whites

Meal 2
8oz chicken
Veggies

Meal 3
8oz chicken
1 cup brown rice
Veggies

Meal 4 preworkout
8oz chicken
1 cup rice
Veggies

Post workout
1 white bagel
1.5 scoops of protien which is 37 grams

Meal 5
Fish or chicken
Almonds

This diet is mostly the same I will change the carbs on a leg day or another lagging body part

Most days I am averaging 2500 calories

Current weight is 240lbs 12 - 13% body fat
Height 6' 1

What questions or opinions do you have?

 

[BONES14]

FYI my morning cardio is only 4 times a week

 

[theOH]

I would recommended that you increase the calories burned doing cardio. You say one min run, but at what pace? What is your HR during this? How are you counting your caloric intake? I’m 6’5” at 217lbs. Are you jacked? 6’1” at 240 has to be jacked at 12% bf.

also, how many almonds?

 

[BONES14]

Thanks for the reply. What I have done in the last week was upped my calories to 3000 and carb cycle. 300, 200,100, repeat. I have stopped the cardio for the 7 days and I just did my cardio session this morning. Seems to be working dropped a little weight most of all waist has gone down a quater inch.

You asked when running heart rate gets to 140ish

Almonds I do 28 pieces which is 170 caloires.
I dont think I'm jacked. I feel like I still have alot of work to do.