Need help with workout routine or something "cutting bf"

[RunMeOver2]

So what i am doing was working great for awhile but now i am plateaued so would like to switch up or change certain things to help me cut bf more

this is my current routine i do religiously

my goal is to cut my bf down i am at about 22% right now
any advice would be appreciated



Monday

Chest/Tri

dumbbell flat bench 3 x 10
barbell incline bench 3 x 10
barbell decline bench 3 x 10
Cable flies high 3 x 8
cable flies mid 3 x 8
cable flies low 3 x 8
isolating dumbbell flat bench 3 x 8
not sure the name but its a hammer strength machine for chest 3 x 10
rope tricep extension 3 x 12
double hammer tricep machine 3 x 10
skull crushers 3 x 8

cardio

12 miles on bike
3 miles jogging on treadmill



Tuesday

Back/Bi

leverage high row 3 x 8
bent over barbell row 3 x 8
lying tbar row 3 x 8
cable row 3 x 10
preacher curls 3 x 10
alternating hammer curls 3 x 8
incline bi curl 3 x 8
isolating one arm preacher curls 3 x 8
deadlifts 3 x 10, 8, 6

cardio

12 miles on bike
3 miles jogging on treadmill




wednesday

Legs

incline treadmill warmout
leg press i do a ladder down from 3 sets of "8plates 10 reps, 7plates 10reps, 6plates 10 reps" do that all in a row and do it 3 times
leg extensions 3 x 10
calf raises 4 x 15
squats 3 x 10


cardio

12 miles on bike
3 miles jogging on treadmill



Thursday

Shoulders

overhead press 3 x 10
dumbbell front raise 3 x 10
dumbbell side raise 3 x 10
cable across body raise 3 x 10
pullups 3 x 10reps


cardio

12 miles on bike
3 miles jogging on treadmill




Friday

light chest/tricep


Usually same as monday but much lighter weights and just concentrate on lot of reps


cardio

12 miles on bike
3 miles jogging on treadmill




Saturday

light back/bi

same as tuesday but light weight and more reps


cardio

12 miles on bike
3 miles jogging on treadmill



Sunday

Rest day

[novastepp]

What does your diet look like?

[73rr]

^^ agree, might be a diet thing.

It seems like your plenty active to get some of that fat off u. Only other suggestion would be maybe change up the order of the lifts. I ones thought I was plateaued but it was actually me just doing the same old thing.

[RunMeOver2]

What does your diet look like?

Usually very similar to this

M1 - eggs

M2 - protein shake

M3 - post workout protein and chicken "lunch"

M4 - chicken and veggies "dinner"

M5 - fruit or veggies

Sometimes throw in a casein protein shake before bed

[KBall32]

What are your stats? Please break down diet into Calories, Macros, etc.

[73rr]

I'm going to take a wild guess at this and say that u should go a couple weeks of slowly upping your cals back around maintenance. Then start cutting down again. That should make your cut start moving again in the right direction!