do u feel lethargic on ur diet? if so trying returning to ur maintainince calories for a week or so to let ur metabalsim n throids recover
also how many calories are u taking in a day, u can tell us wat ur eating but that doesnt tell us how much
info plzzzz?
also i noticed ur 177 pounds n 20% bf, in all fairness i congrats u but it seems alot of the weight uve lost has been muscle,
from previous experience i was like u similarly a year or 2 ago, i weighed 170 pounds n carried about 15 to 16% bf n not mater how hard i dieted or trained i either lost weight then regained it, crashed my metabalsim form such strict diet, overtrainined etc
now i have fixed that problem n this is how
at that body weight and muscle mass my maintaince calories wasnt very high, meaning in order to loose weight i had to eat an even lower amount to loose weight
as a person who loves food and has very wogish parents it is difficult to eat small amounts of food n train hard to loose weight
the way i solved this was i i said stuff it, i went into clean bulking for 2 years, i hit close to 100 kilograms in bodyweight n carried about 19% bf, i then dieted, why did i choose then? coz at that time i was able to eat neally 4000 calories (i did not use anabolics if anyone was wondering), at 4000 calories a day it was a struggle to eat that much healthy sources of food e.g rice, tuna, chiken breast etc, so dieting was a relief coz i was able to drop down to about 3000 calories (high ratio of protein 40%) n increase my cardio, n i slowly lost weight n didnt stuggle coz all i did was replace my carbs wif salad or stemaed vegies e.g brocolli, cauliflower, carrots, beans, onions, etc) n that kept me nicaly full
atm now i have neally finished dieting n am going to start my first run of anabolics soon, my stats atm are 12%bf at most, bench 90kilograms 12 reps, stiff leg deadlift 150 kilograms, barbell shoulder press 85 kilograms 12 reps, lat pull down 97 kilograms, 45 degree leg press 460 kilograms, there jsut a few, der not competive or huge amounts of weight, but for sumone whos been dieting for so long n about to start bulking again i am proud of myself n look for any excuse to take my top off
i think the key here is patience and tolerance, dont walk infront of that mirror every night n chek if uve lost weight, jus walk past n shrug ur shoulders, whether ur bulking or dieting dont get frustrated, it takes time
i know this is an odd suggestion but think of it at like this, if u got ur bf% down to 12% u would weigh wat 150 pounds if luky? at that body weight could u really continouslly eat small enough quantity of calories to maintain that? and thats IF ur able to get that low in bodyweight, from ur post it seems ur struggling already
also at that body weight will u really look that good wif ur top off? it is most likely ull have a thin waist n ur chest would probaly be inline wif it making u look lanky n small, a big chest n arms always makes that waist look smaller n attracts the ladys
also if uve got more muscle its alot easier to maintain the physique coz u can eat more,
take it from me i dieted for a year n never acheived the lean physique i wanted
almost 2 n half years later i have acheived beyond wat i hoped for
n have an amzing misses to show for it
whos always interested
i should also state that i first started dieting wen i weighed 120 kilograms and im 6 feet tall, at that time i couldnt bench 30 kilograms, if that gives u an idea on just how fat i was n how high my bf was, i was obese, i think that jus shows anything can be acheived
Please Scroll Down to See Forums Below 
.jpg "Research Chemical Sciences")
.png "Research Chemical Sciences")
