Good morning all,
This is my first post here, I've been keeping to myself and observing for quite a while now. A little background on myself-
I've been lifting since around the age of 15 and have always had a decent ability to gain strength. Through high school I spent most of time trying to get stronger for sports (football,wrestling,track) in a foolish manner that still somehow worked. I literally benched every day and squatted once in a while, and thats it.
After high school I went on to compete in Track/Field as a thrower in college. I had decent success with this and with a solid strength program in place, was able to get fairly strong by my standards. At one point my weightroom maxes were 425 bench, 615x2 squat and 315x3 hang clean. The problem lies in that to get to this strength and compete at in an event primarily dominated by taller and faster athletes, I gained quite a bit of weight. At my peak around 2 years ago I was 5'10 and 263lbs.
Once I had graduated and gave up the shot put competitively, I turned to my attention to losing body fat, while hoping to maintain as much muscle as possible. I had quite a bit of success by switching to a diet that was heavy on lean proteins,good fats and vegetables. I was on a very low carb diet for quite a while and managed to get down to 215lbs in about a year.
As of this last year I have slowly lowered my body weight to between 200 and 205lbs and am around 14% body fat according to calipers and body fat measurers ( more importantly I look better in the mirror than ever before, its amazing the difference that 14% is from 24%) My strength is still ok, nothing to brag about though. Bench around 350, squat 505 for 2 and deadlift around 465 (only been deadlifting for about 2 months now).
My dilemna is that I have reached a point where the fat loss has slowed down to minimal and I'm looking for some advice, I want to see my abs clearly for the first time ever! My typical diet consist of this typically.
Breakfast-50 grams protein shake with 2 tablespoons peanut butter
Mid morning snack- 4-6 ox of almonds
Lunch- 10-12 oz of chicken, lean beef or pork, 8 oz of broccoli.
Amino acids during afternoon and another 25gram protein shake
Post lifting supper- 12oz of chicken/beef or pork with broccoli or brussel sprouts
Every 4 days or so i had a scoop of raw oatmeal to all my shakes in an attempt to reload on carbs.
Sorry if I got long winded or didn't include enough to give a clear picture, I look forward to any responses.