Hello,

I am a 5"9, 25 yearold male and I currently weigh 185lbs (Down from 255). I have been trying to trim down those last 10 lbs in order to get lean but my progress has come to a halt. I've been playing around 184-190 lbs for quite some time now and I have a hard time figuring out what it is.

Here's my routine:

Weight lifting 4 days per week (intense) for about 1 hour and 15mins. This is followed by 30mins of cardio on my workout days, and then plus one day when I'm not lifting. I eat exactly 1800 calories on my workout days and 1550 on my rest days and it's getting me no where. So here's my question:

1. Should I DECREASE my calories even further (1300 rest days, 1550 workout)

OR

2. Should I INCREASE my calories to 1800 rest, 2300 workout???

I know all about starvation mode etc etc, but is 1500/1800 really starving, and if so, can increasing my calories cause me to LOSE weight? I guess I just really don't want to increase and then find myself gaining more weight .

it is possible that your body has adjusted to run on the amount you are providing it with. How long have you been doing 1500/1800? Weeks, months?

I find that shaking things up helps me alot. For example this past weekend I probably ate a good 50% more than I usually do because I was at a party. Though in the short term it may slow my weight loss, in the long term it is keeping my body from settling and getting used to a static food intake.

Been at it for about 2 months probably. I could suddenly start eating alot more, but how's that going to help me shed fat lbs ?

well how lean are you trying to get is an important question too I think. 174 for a 5 foot nine guy doesnt sound out of the norm, but if you have a lot of muscle then maybe you are entering that territory where you are trying to get single digit body fat.

I'm no trainer but I do know that our bodies are programmed by evolution to want to hang on to at least some fat.

Now if you still have flab thats another matter, but if you are trying to get really lean that requires a lot of work and know how.

I got fat around my midsection. I'm probably around 16-17% and trying to get down to about 10%. My waist size is 33

It's not just amount of calories, but when you start talking about taking your bodyfat down to 10%, it's WHAT you eat. How much protein are you getting in those 1500 calories? When you're looking at reducing your bodyfat that much, you pretty much have to protein load and cut waaaaay back on all carbs.

I always thought carbs are an essential part of fueling your workout?

Yes and no. It's really complex, but to really cut back to the basics:

Carbs do fuel your workout so you're not burning fat or muscle. When you cut the carbs, you burn more fat. As long as you're fueling your effort with carbs, then you're not going to be able to cut back to single digits (10% or below) in bodyfat.

So increase or decrease cals?

I think you need to read the sticky posts in the various forums - especially the nutrition and exercise forums. They'll answer a lot of your questions.

Bubba, it looked like she said to adjust nutrient proportions 1st, and adjust from there. If you have to adjust cals I thinks ya need to move up with all the work you are doing. But I think she's right. Pare down the carbs and up the protein levels and see if that moves you any. You might consider restructuring your workouts as well. Maybe HIIT sessions on off days from lifting instead of stupid long sessions of both.