4 weeks out, still need to lose 15lbs!

[BigDan650dl]

I am currently 4 weeks out to competition. It has become clear at this point that I still need to lose 15 pounds. I currently sit at around 8 to 9% bf. I know that will look like a chump if I don't loose at least ten more pounds of fat. I have been dieting for quite some time now and it is slowly losing it's effectiveness. I am 225 and I currently have reduced my total caloric consumption to 1800 calories a day, I'm not sure that I can function on any lower than that. I eat below 60g of carbs, I find that anything lower and my body goes into shock and will not burn fat as readily. My dietary fat is still relativley high consuming about 70grams a day, leaving about 240 grams of protein to consume. My cardio is at a heart rate of 70% or better for an hour a day five to six days a week.
I need some help, I can only lose about 2 pounds a week, and 8 pounds lighter just isn't going to cut it. any suggestions?

 

[CrazyC]

maybe use some T3/clen

 

[georgie24]

drop carbs add nyc with intense cardio

 

[CrazyC]

yeah add some intense cardio too

 

[corvettedudeman]

i would suggest you go keto... Eat NYC as much as you can handle... Drop cals by 500... Make sure you do cardio in the morning, if you already are then do it in the evening too... If you wanna get below 6% you gotta do cardio twice a day low intensity long duration is what i suggest.

Try adding in 30rep squats once a week, and farmers walks for at least 20 minutes 3 time per week

 

[MS]

If you're not already doing this, I would also suggest a couple of high carb, high calorie refeeds to boost metabolism so that fat loss can ramp up again. Nix the NYC and cardio during your refeeds, and keep the fat intake low. This is how I lost LOTS of fat in 5 weeks for one competition where I wasn't on target. Refeeds and lots of cardio.

 

[jzch169]

where do u get nyc again and how much is a decent amount to run thanks!

 

[jzch169]

bump help me outthanks!

 

[Senior Woonaki]

NYC RULES - GET IT HERE:
https://www.anabolicfitness.net/shop/

 

[lamp24]

DNP ???

 

[HANSEL]

As MS said, you need to refeed. Boost your metabo. I weigh less than you and I can cut like crazy on 1800cals. You have slowed your metabo.

AM cardio if your not already might help.
60g of carb is fine, you can afford a little more IMO.
Cut back the sodium
Eat small meals every 2hrs to help speed your metabo back up

Hope you reach your goal and do well in your comp bro.

 

[XbdawggX]

maybe try some HIIT first thing in the morning?

 

[PursuitOfShredded]

BRO

If you're BF % is correct at 8 - 9% then, at 225 you are holding 19 total pounds of body fat....YOU DON'T NEED TO LOSE 15 LBS.!!! If you lost 8 lbs. of fat only you would be at about 217/5% body fat....If you went to 4%, you'd be about 215 lbs. or so....

Again, that's assuming that you're body fat test was done correctly and you really are as low as 8.5% currently....

I'd say stay the course for another three weeks if you're losing 1.5 lbs/week....maybe have anabolicfitness rush your NYC, but besides that you'll do fine! You should register on anabolicfitness.net's board and go to the "competition" board to read what everyone there does, the bro's there usually place really well!

Good luck!
POS