Stalled - need further advice
unsure if I need more cardio vs a couple of days of refeed/surplus then back to deficit (cycling every 2wks- carb cycle)?
trying to lose another 10-15lbs height 5’6”
went from 180lb to now 160lb (8/2024 - present) tracking calories - eating under maintenance (although I dont weigh my food) eating around 1600cal - train 4-5x/wk, steady state cardio for 15min on those days (HR gets to 120s) eat lower carb - 100g/d, protein around 160-180g/d
still have strength from 180lbs, if not a little stronger
training day1 chest- incline on smith and cable presses, pushups biceps - incline bench, Bayesian Cable Curls, incline bench preacher curls quads- leg press (650lb 5x5), bulgarian splits
day2 back - wide grip pulldowns, seated rows, neutral grip pull ups triceps - cable kickbacks, multiple variations of triceps push downs
day3 shoulders - push press on smith, cable extension (lateral and rear) hamstrings - deadlifts (315lb 5x5), death marches, RDLs with dumbbells
mix in abs with cable workouts and pull-ups (knees to elbows)