Cutting -Trying to get Sub 15% BF

Newby1973

New member
Hi Guys

I'm currently cutting (natty) am around 17% BF ,80kg calories are currently down to 1400 carbs 40%139g,Protein 40% 139g and FATS 20% 32g.
I try to do 10k steps each day and weight train 4 days a week full body.

I have been making good progress but it's slowing down now and I've struggled to lose any more weight/BF ,If I continue at current macros will I still lose BF eventually being in a calorie deficit ,should I reduce calories further ?I don't want to lose muscle ,so is it just a case of up the cardio and keep the same macros?
 

Welderman

Well-known member
No don't drop calories anymore, you are too low already. Download myfitnesspal on your phone. Find your bmr. Do 500 calorie deficit. Cardio "intense", elevate hr to 65-70% of max and sustain for 20-30 min. You need to do this at least 4x a week and can do 7 days a week. Bump protein up to 50% of calorie intake, drop carb to 35%, fat 15%. You will not retain muscle the way you are doing it and I would be surprised if you are not losing strength already. Just give this a try if you are stalled. Good luck
 

suppsforlife

Well-known member
Cutting is one of the hardest part. That's why many people add roids - they greatly help maintain the muscles and strength while the fat goes away
 

Newby1973

New member
No don't drop calories anymore, you are too low already. Download myfitnesspal on your phone. Find your bmr. Do 500 calorie deficit. Cardio "intense", elevate hr to 65-70% of max and sustain for 20-30 min. You need to do this at least 4x a week and can do 7 days a week. Bump protein up to 50% of calorie intake, drop carb to 35%, fat 15%. You will not retain muscle the way you are doing it and I would be surprised if you are not losing strength already. Just give this a try if you are stalled. Good luck
Hi thanks for advice I currently use MFP already my BMR is 1711 calories but with moderate exercise of 3-5 days 2560 ,as I have a office job I have been conservative on exercise ,I’ll drop to 2000 and adjust macros and see how I get on it is quite an increase in calories but you guys know your stuff .I’ve actually kept my strength which is surprising .
 

Newby1973

New member
Cutting is one of the hardest part. That's why many people add roids - they greatly help maintain the muscles and strength while the fat goes away
I have got some var and was considering taking it for 4 /6 weeks as I know it’s good when on a cut ,but was worried how much it would suppress test levels,I’ve got novalax for PCT.Do you think adding var would be a good move ?
 

Welderman

Well-known member
You might consider clenbuterol instead of var. It's more of a "fat burner", and it's not an anabolic steroid so PCT isn't needed. Just an idea for you to research. Var is mild but yes it does suppress test production and trashes your lipids
 

HGH.to

Well-known member
True.
You may even go for both for even more results. Clenbuterol would aid fat burning but won't help keep muscles and strength. Var would help with all of it. But yes, Welderman is right there.
At least, Test suppression with 4/6 weeks mild dosage (up to maximum 50 mg daily) of Anavar isn't going to be that much. Nolva for PCT would be enough. So yeah, Anavar for your needs sounds good enough.
 

suppsforlife

Well-known member
hgh is right. have you got your test levels checked? why you're worried about test levels more than anything else?
 

Newby1973

New member
hgh is right. have you got your test levels checked? why you're worried about test levels more than anything else?
I’m 48 so as test is already on decline didn’t want to shut down totally ,ive attach my results ,I’ll go with the var as it’s my first time based on the comments above and will research the clen
 

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