I am on a cutting phase to where my goal is to get down to about 6-7% BF. I have been on this phase for about 12 weeks now and have made some pretty good results. However, about a month ago the progress came to a screeching halt. I have not been able to loose even a single pound in the last 4 weeks no matter what I do.
My training consists of 5 days a week bodyweight excercises. MWF I am doing about 5-7 different bodyweight excercises in a circuit. Ex. Pushups(25-30 secs), Dips(30 reps), Squat Jumps(25-30 secs), Spiderman Crawls(20 reps), Plank(30 secs). I repeat a circuit like this about 4 times with about 90 secs of rest between each circuit and no rest between excercises.
Cardio is done on tue. and thur. and consists of interval training. Ex. warm-up 5 minutes at about a 3 on the Percieved Exertion Scale(PES). Then Ill do six 1 min intervals with a movment like running at about an 8-9 on the PES with 90 seconds of rest between each interval.
My typical daily diet looks something like this:
Meal 1 930am
3 slices of bacon(no nitrates or nitrites added and hormone free)
3 whole eggs (Organic and Omega 3 enhanced)
1 slice of organic sprouted bread(I sprinkle some cinamon on top)
1 small serving of fruit
Meal 2 1200pm
1 Cup broccoli
1 serving of fruit
Some days I replace this meal with a fruit smootie
Meal 3 300pm
5oz Chicken Breast
1/4 cup brown rice cooked
Medium green salad
Meal 4(after workout)
Protein smoothie (Myoplex Deluxe and 2 different fruits)
Meal 5 900pm
5oz Tuna and medium Salad.
My body type is enodmorph (with a fair percentage of ectomorph)
My current weight is 213 lbs.
I am now at about 12-13% BF. I really would like to get to about 6%.
Has anyone had similar goals and experiences and overcame it and reached their goals? If so, how was it done? Help please!!! As Im sure you know, this can be very frustrating.