But you do not think that my cals are too high for cutting
No
I mean I know that if you do not loose 2 lbs./week drop the cals and the carbs down a little at a time until you are loosing 2 lbs./week.
No...you can lose 1-2 pounds a week but not by dropping calories...by raising activity..otherwise you lose muscle. You need to feed the muscle.
If you starve the body you will lose muscle and slow the metabolism.
Low carbs causes glucagon to be released which breaks down muscle for blood sugar.
Don't cut calories. Do cardio and weight training.
Every 5 pounds you drop you can drop about 75 calories. That is it!
I have the same weight you have and am shorter.
High rep work stimulates GH release = fat burning
Low rep heavy training stimulates Test = fat burning
No training = muscle loss
Read that post, especially about cardio!
184 20% BF = 36 lbs fat & 148 lbs lean
That is healthy..so you are wanting something like
174 lbs
15% BF
26 lbs fat
148 lbs lean mass
(loss of 10 pounds of fat and no muscle loss..10 weeks +-)
or
164 pounds
10% BF
16 lbs Fat
148 lbs lean mass
(loss of 20 pounds of fat and no muscle loss..20 weeks +-)
???
With either one, you could bring up the (45-50%) carbs and drop the protein (25-30%)..but keep the calories the same and gradually increase expenditure to keep fat losses going...instead of a crash course, a slow steady loss is much better.
Consuming good fats up to 30% of the diet increases GH release...you are at 20% now.
TRacking bodyfat is the best way yo measure progress...as noted in the post I linked..near the bottom.