Carb Cycling

[JeffFran]

Hey guys. This isn't my first thread about this, but for those who don't know or don't remember, I started lifting as a skinny-fat guy when I was 18 years old, 143lbs and around 25bf% (I've a photo and I would like some opinions about my body fat percentage in all photos: beforelifting, beggining(I started a cut 9 weeks ago) and a more recent photo about my progress in this cut If you guys could help me out) and I've taken cortisone for more than 10 years since I've asthma and it bloat me and I also have scoliosis (I'd a back surgery).
Well, after two years my progress could have been much better I would admit, however my nutrition wasn't the best, I didn't eat crap but my protein was too low in my opinion and I didn't count macros and kcals...
I decided to start a cut because even thought I've gained muscle my body fat is still high in my eyes and I wanna to get abs for the first time ever. My progress stats in this current cutting cycle:
1/05: 75.5kg/166.5lbs
8/05: 75kg/165.4lbs
15/05: 74kg/163.1lbs
22/05: 73.7/162.5lbs
29/05: 72.5/159.8lbs
06/06: 71.2/156.97lbs
27/06: 70.8kg/155.5lbs

My fat loss has plateau and I didn't lose any more weight, I think it's because of my diet... My carbs are only fibrous such as: broccoli, carrots, tomato, green beans and no starchy carbs... After a bit of research I think I finally discovered why this plateau happened... My leptin might be down and my body adapted my diet so I think I need to carb up once or twice a week on carbs in another words: Carb Cycling to turn my body in a fat-burning machine and having the progress that I'd in the beginning...
Dylan already advised me to change my macros since my carbs were low and I will definitely change that
I hope this will help me out because I still have much fat to lose
Thanks guys and any help or tip would be good, don't forget to give me an opinion about the bf% in those stages I've been please and sorry for this new thread bros, but I like to share my thoughts and having your feedback!
( I wanted to add two more photos how can I add them?)

First picture: two weeks ago
Second: Beginning of this cutting
Third: Before Lifting
Forth: 2 weeks ago
Fifth: Beginning of this cut

 

[ironlifter36]

Hey what's up man. Think I remember your thread about possibly adding in a "refeed" day or higher carb day, right? Your body may have adapted so some changes may need to be made in order to ensure you are still in a deficit. There are generally 2 ways to go about this: 1.) Reduce energy intake (Calories) and/or 2.) Increase energy output (Exercise). What are your current daily calories and what is your macro split? Can you afford to reduce calories further without going below BMR? What does your weekly cardio look like now? Are you able to increase this weekly amount any further?

 

[Tazz]

good work; your getting leaner

 

[RickRock]

Just keep it up man. You are still losing. As you get leaner it becomes even more difficult to get even leaner. The fat loss is easy when bodyfat is elevated not so easy as you lean out. You may have to make adjus,nets along the way to overcome plateaus but generally you want to maintain about a pound to two pounds per week of fat loss

 

[JeffFran]

Hey what's up man. Think I remember your thread about possibly adding in a "refeed" day or higher carb day, right? Your body may have adapted so some changes may need to be made in order to ensure you are still in a deficit. There are generally 2 ways to go about this: 1.) Reduce energy intake (Calories) and/or 2.) Increase energy output (Exercise). What are your current daily calories and what is your macro split? Can you afford to reduce calories further without going below BMR? What does your weekly cardio look like now? Are you able to increase this weekly amount any further?

My daily calories are around 1800-2100.. I was doing a 45/20/35 macros and as I've said my carbs were fibrous carbs or a banana post workout... I think reducing kcals may not be the way to go... Cardio I was doing around 5 to 7 hours a week but I'd to stop a week because I'd an injury but now I am good!

 

[JeffFran]

good work; your getting leaner

Do you really think? I was flexing my abs in those photos ...

 

[JeffFran]

Just keep it up man. You are still losing. As you get leaner it becomes even more difficult to get even leaner. The fat loss is easy when bodyfat is elevated not so easy as you lean out. You may have to make adjus,nets along the way to overcome plateaus but generally you want to maintain about a pound to two pounds per week of fat loss

Thanks bro. But that pound to two pounds didn't happen for 2 or 3 weeks... Maybe I did a dramatic and radical change by eating around 200-250g carbs to below 100g carbs and no starchy carbs.. And I've never done a high carb day (just once), and my hormones, metabolism, glycogen and leptin might have decreased a lot... Not a smart approach but I am happy about this mistake since are those who make you grow and learn and be better in a future and knowing my body in a way I didn't...
Overcome plateaus might be the hardest part of accomplish a certain goal but might be one of the best feelings once you done it... I hope I can feel that feeling very soon bro

 

[JeffFran]

My scale pointed out 73.5kg today how is this even possible???


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