Frustrated with body fat %

[melendfi]

I am writing this post to ask for guidance. I am a 57 yo male, consider myself above average fit for my age. My TDEE is somewhere around 2500 calories. I do weight training full body 4 times a week. Mondays and Tuesdays I do light weights high reps, Thursday I do med weight 6-10 reps, and Staurday I do high heavy weight 3-6 reps. Do 20-30 minutes cardio after each weight training session and do cardio on Wednesday and Friday. My average diet is 2000-2100 calories 200-300 grams of protein, 50-100 grams of carbs, 50-75 gm of fat. I can not get my body fat % below 20%.

Typical workout
Monday and Tuesday:
Squats - 3 sets 15-20 reps at 135#
Leg Curls 3 sts 15-20 set at 50-70#
Leg press 3 sets 15-20 reps #225
Calf raises 2 sets 20-25 reps
Flat bench chest press 3 set 15-20 resp 155#
Incline chest press 3 sets 15-20 reps 135#
Machine Back rows 3 set 15-20 reps
Machine pull dows 3 set 15-20 reps
Triceps cable push 2 sets
Bicep curls 2 set 10 reps
Abs
20 - 30 minutes walk, bike or stair master

Wednesday & Friday
One hour cardio

Thursday work out is same as Monday and Tuesday with heavier weights 6-12 reps

Saturday
Same full body workout with heavy weight 3-6 reps

[hawk14dl]

How much do you weigh?

Your diet needs some change, but mostly it needs regularity. Be consistent and see the change.

You also probably don't need 200g of protein in a day (and definitely not 300). But that's why I ask about your weight.

Also at 57, it would be wise to have blood work done and see where your test levels are.

[melendfi]

How much do you weigh?

Your diet needs some change, but mostly it needs regularity. Be consistent and see the change.

You also probably don't need 200g of protein in a day (and definitely not 300). But that's why I ask about your weight.

Also at 57, it would be wise to have blood work done and see where your test levels are.

I am sorry, I am 5'9" tall and weight 195 pounds. I look muscular, big hamstrings, and quads. Big chest and arms, but it's been hard to get rid of fat.

[scotty51312]

Definitely get tested for low T, also have a thyroid check done t3, t4, and tsh. At 57 getting on TRT should be a walk in the park. Protein intake is also a little high for your lean mass weight.

How long have you been doing your current training/diet? Its a marathon not a sprint.

Also what kind of carbs and when you eat them can be just as important as how much you eat. Give me a typical days food intake with times included?

[melendfi]

Hi Scotty, thank you for the reply.

I have been on Ultimate Diet Diet (Low Carbs) or some variation of it for last 16-18 months.

Typical day food intake:
7:00 AM
P28 Flat Bread- 28gm p , 28 gm C 6gm F
Protein Shake with Soy milk - 50gm P 10gm C, 0 Fat

9:00 AM
Carrots
2-3 whole eggs
Nuts

11:00 AM
Tuna - can
Vegetables

1:00 PM
4-6 oz salmon
3-4 shrimp
Avocado

2:30
Cottage cheese
Fruit

5:00 PM
Pre workout
Weight gainer shake

7:00
Steak, or fish or chicken 4-6 onze
Rice 3 oz

9:30-10:00 PM
Case in protein
0 fat cottage cheese 2-3 oz

[Bio-Active]

That doesn't look like 2500 calories. My guess is your not eating enough

[scotty51312]

Hi Scotty, thank you for the reply.

I have been on Ultimate Diet Diet (Low Carbs) or some variation of it for last 16-18 months.
Low carb diets are temporary fixes in my humble opinion. You can lose a good amount of fat when you first start but its just like your training regiment your body adapts.
Typical day food intake:
7:00 AM
P28 Flat Bread- 28gm p , 28 gm C 6gm F
Protein Shake with Soy milk - 50gm P 10gm C, 0 Fat
Flat bread is basically sugar. No different from any other bread other than being "flat" Replace this with oats.
9:00 AM
Carrots
Carrots while high in vitamin A are high on the GI scale and bascially once again sugar. Put a sweet potato here instead
2-3 whole eggs
Nuts

11:00 AM
Tuna - can
Vegetables

1:00 PM
4-6 oz salmon
3-4 shrimp
Avocado

2:30
Cottage cheese
Fruit
once again, fructose simple carb. Move this to post workout if you need to keep the fiber in your diet. Or replace it with a green leafy veg

5:00 PM
Pre workout
Weight gainer shake
Weight gainer shakes have no place in a diet to cut fat. Usually loaded with malodextrin, dextrose etc. Where is your post workout meal? this would be the place for a whey protein shake. maybe the fruit from above to replenish glycogen levels

7:00
Steak, or fish or chicken 4-6 onze
Rice 3 oz
Lean steak (sirloin) would be ok here. Brown rice would be ok quinoa would be better

9:30-10:00 PM
Case in protein
Get rid of the shake here double the cottage cheese or add a couple tbsp's natural peanut butter. The one without sugar just peanuts and oil
0 fat cottage cheese 2-3 oz

If i were you I'd tune my diet back to a balance 40/40/20 or maybe 45/40/15. Cut the simple sugars. Occasionally they are ok for post work out. Hope this helps