The LIFE log of Scope75.....

[Cdsnuts]

Thanks man. As a rough estimate I probably only have 10-15lb to lose, its just being really, really stubborn. I'm gonna try some kind of cyclical keto I think and keep disciplined. Maybe up my cardio.

HIIT all the way.

[Scope75]

I'd love that quick run down you mentioned if you have time. I'm a pretty small guy and I actually struggle to get enough calories in my diet even at a defecit!

How many cals are you currently consuming and normally consume.

[entropy]

How many cals are you currently consuming and normally consume.

Well I'm 5'7, 150lbs and my maintainance is meant to be around 2500 cals. I usually aim for about 2000 a day but I don't seem to be making progress as quickly as I feel like I should be in the mirror.

[Scope75]

Well I'm 5'7, 150lbs and my maintainance is meant to be around 2500 cals. I usually aim for about 2000 a day but I don't seem to be making progress as quickly as I feel like I should be in the mirror.

List what your eating and the macro breakdown too.
Also how long have you been cutting or dieting?

[entropy]

I'm doing carbnite atm so keto days are usually around 150g fat 150g protein with 25g or so trace carbs max which works out around 2050 cals at a 500 cal deficit I've been around there for about two months. I eat mostly whole homecooked food, steak/bacon and eggs for my first meal, nuts etc during the day, shake post workout, dinner tends to be some form of meat and veggies. Macros are usually pretty tight.

[Scope75]

To get that last 10-15 off you'll have to play around with your macros and refeeds.
When you say last 10-15 does that mean your 10-12% or looking to get to 10-12% once the 10-15 is gone?

[entropy]

I'm looking to get to sit at about 10-12%, if I can figure out what works, maybe even drop lower before bulking up a bit. Before three months ago I didn't lift so I've definitely "recomped" a little along the way too which makes the scale totally useless to me. The mirror seems to work best but I think I should buy a tape measure too.

[Scope75]

Well there's not much I can add to what your doing other than saying to ditch CNS and start up CBL with controlled backloads.
I'd start with 3 150-200g carb CBLs a week and adjust from there.
Get more mass and you'll be leaner and it'll make staying lean easier too.
The more muscle you have the more you can eat and burn off.

[entropy]

At least I know I'm doing the right thing! You know, I think that's a good idea, I might try it out soon.

[Scope75]

Yeah sometimes a nice 4-6wk break from CNS is what's needed to get the body to release that stubborn fat.

You could also try a refeed every 4-5 days too.

If you CBL keep the cals the same but drop your fats down and replace with carbs.
I also like more days during the day rather than in my back loads.