File :-(, x, )
Anonymous
Alright. I plateau'd again, at roughly 16% bf. I'm eating well (@ roughly 25/35/40), I'm lifting and doing HIIT 3 times a week.

What the fuck do I do? Up calories for a while? (How much will I gain back if I do?) How can I get the scale to move again?
>> Anonymous
>>380759
lolwat

do you want to gain weight or lose weight?
If you want to lose weight, eat less brah.

You're diet looks good in terms of proportions,
But wat are your stats? height, weight, calories/day, etc.
>> Anonymous
>>380769

Losing weight

5'6 (Yeah short I know)
157 lbs
1800-2000 cals/day

Feel like I shouldn't be eating too much less than this, especially including my exercise. Am I wrong?
>> Anonymous
moe :3
>> Anonymous
>>380769
>do you want to gain weight or lose weight?
>If you want to lose weight, eat less brah.

Don't listen to this guy.

>>380759
OP, have a fat day. I mean don't go all FUCK YEAH BINGE 8000 CALORIES!!! I mean just have a day where you enjoy yourself. Pizza is 'good' fat-day food, as it's not really that bad because it's not super processed (I'm talking woodfired pizza here). Have some pancakes with creme, or ice cream, some chocolate, whatever you want. Liquid calories won't do much for you though, so don't go drinking soda and alcohol.

After your fat day, revert back to normal and wait a few days to see if this has tipped the scales at all. If it has, great, keep it up. If it hasn't, I'd say wait another week, have another fat day and after that cut your starchy carbs back a bit more and increase your cardio. Worst case scenario, for a few days you might be doing cardio twice a day, ie pre-breakfast and later in the afternoon. If you're doing pre-breakfast cardio, try drink some whey protein in water about 30-60 mins before, there's science behind it.

Good luck!
>> Anonymous
>>380759
oh one more thing

Your fats seem a bit high. Keep your fats 15-20, increase your protein to make up the rest. Make sure that of your fats, you don't have much saturated fat.