I’m new to this forum and my buddy who isn’t highly recommended you guys. I have a question on working out and losing those last few body fat percentages…
At the beginning of the year I was 200lbs. I was going to the gym a couple times a week but my diet wasn’t good. I decided to boost up the gym time, joined Jiu-Jitsu and changed my diet drastically and lost a lot of weight and starting seeing some really good muscle definition. Currently I’m weighing in at 160lbs and even have a decent 6 pack going on which is amazing. I’m 38 years old and honestly in the best shape I’ve been in since high school.
My current diet (which I’ve played around with a few) is very protein heavy and I started intermittent fasting about 4 days ago. On average, I would say I eat about 200 grams of protein, 50-80 grams of fat and about 30-60 grams of carbs per day. That obviously fluctuates a bit depending on exactly what I eat every day but the macros basically balance out around there with an intake of 1800-2200 calories.
Anyway, I have plateaued when it comes to losing the last little bit of body fat. Like I said, I’m currently 160lbs and about 12% body fat. I work out at the gym about 3-4 times per week for about an hour and half and I do Jiu-Jitsu 3-4 times per week for the same time as well. I would like to maintain my current weight but I want to get my body fat percentage between 9-10%. As I’m sure you can tell, I’m at a loss on how to do it.
I’m not fatigued or tired with my current intake of food and calories but I feel like if I started to go anymore calorie deficient, then I probably would be fatigued. Does anyone have any advice on how I can obtain my goal? What should I try or change to my current diet or workouts? Any advice would be greatly appreciated, thanks in advance!!!