Hit my fat percentage wall, help me out I would give it all
I think I have hit my fat percentage wall. I weigh between 175-178 lbs and my body fat percentage is consistently 22-28%. Here is my routine. I crossfit in the morning, so I get some good cardio. I try to run 0.5 - 1 mile at a pace of 6 mph. I then do bench press or dead Max 2-3 days per week by myself. I consume lots of water. I eat paleo 5 days a week. I eat cheat meals like pizza or high carb burger or burrito for just 3 meals a week. Despite all these my body fat % remains the same. It never goes below 23. I want it to bring 18 or under in 2 months. What am I doing wrong? What can I do different to break this wall?
Update:
I am male, 27, weight 175-178, height 5'10". I do crossfit, other than that I lift a little bit of weight. Bench press Max - 130. Dead lift Max - 215.
(3)3 Comments
Sorted by latest first Latest Oldest Best
try simple approach.
Cut physical activity by 2/3(volume) , but keep the weight on the bar.
Cut calories to 800 Cal a day(200g protein from lean meats). Add I pill of multivitamin and 10 grams of fish Oil. any number of green leafs.
For 2 weeks .
It is usefull if you are low-carber paleo eater, in this case it would be easy.
you may loose up to 10 of weight this way, and about a half would be fat.
This diet is not easy , but very effective .
For 2 weeks.
the actual diet is www.bodyrecomposition.com/the-rapid-fat-loss-handbook/
Are you losing weight at all? How are you measuring your fat percentage? Scales that use bioelectric impedance are not very reliable. However, make the best of it and always measure in the morning, before breakfast.
Count you calories, make a conservative estimate of your calorie expediture, adapt your diet to the expenditure and you will lose weight, and fat.
To lower your fat percentage you'll have to signal your body to maintain muscle as well, and cardio is NOT ideal for this purpose, neither is crossfit, which isn't really in the right rep count range to to maintain muscle mass and strength.
Can you clarify this deadlift/bench press thing? Are you doing serious weight lifting? How often, at what times, how long?
To decrease your fat percentage, you need to lose fat, increase lean muscle mass, or do both.
There are two approaches used for this.
You can do a "steady state approach" where you eat enough to keep your weight constant and exercise enough so that you don't lose muscle at the same time. This is known as "recomposition".
You can do the "bulk/cut". In a bulk, you eat a slight excess over what your body needs and weightlift hard, so that you put on a lot of muscle and a little fat. And then you cut, where you eat less than what your body needs and continue to weightlift to retain your muscle.
I've only done the recomposition approach. It can work, but it's slow. Doing a bulk/cut is common among weightlifters.
You don't mention how you had your body fat measured; there are a lot of methods, and many aren't very accurate. You may not be at 23%.
5% of your body weight is about 8-9 pounds. At 1 pound per week, you can lose that much weight. If you eat at a deficit of 500 calories per day and continue to do the weightlifting that you are currently doing, you should make it.
Terms of Use Privacy policy Contact About Cancellation policy © freshhoot.com2026 All Rights reserved.