Long time reader, just registered.
Probably seems like a high percentage to be hitting a brick wall at, but it's 13% for me.
I have been hovering between 13-15% for the past 6 months.
I'm 6'0 and 193 pounds. Goal - maintenance of current body weight (no lower than 187 pounds) and drop body fat toward 10-11%.
I got body fat measured 10 days ago at 13.1% (by a Poliquin biosig practitioner) - trained my ass off for ten days 2 strongman sessions, 5 heavy weight sessions, 2 HIIT sessions, 1 cardio session. I got measured again today and had dropped a pathetic 0.1% (or maybe nothing considering margin of error in measurement). I was getting 200g protein plus per day, post workout shakes, all supplements (fish oils, zma, creatine, carnitine, vitamin d, glutamine in) and loads of sleep.
I just have a few questions as at this stage I am missing something big.
- I have been focusing on just total protein content per day and have been aiming to get 200g per day. Do I need to get more meticulous on measuring macronutrient ratio, start counting calories, etc?
Currently I'm probably hitting about 40% protein, 40% fat, 20% carb. 3000-3500 calories per day (not great at recording these exactly)
Is it deleterious to rely too much on whey protein shakes to hit protein daily target? I do eat alot of decent meat protein but recently started taking a protein shake along with 35g protein from food for breakfast. Also I recently started taking protein shake pre workout. Is this causing insulin spike, do I have too much body fat to tolerate these shakes?
Would appreciate any help on anything obvious I might be missing.