Weight Loss Advice: "skinny-Ripped"
I'm a 35 year old male who performs on stage. I've been generally low-carb for 3 years, following bulletproof principles for maybe 2 (I've eliminated bad fats but not able to go organic/grassfed for veg and protein.) I've been drinking bulletproof coffee daily for over a year, and it has been excellent for appetite suppression and focus.
I believe I have a borderline eating disorder (tendency to binge on huge amounts of sweet foods) which is often triggered by alcohol. I drink most days ( a few glasses of wine) but would not consider myself overly dependent on alcohol (I would like to quit but my job involves a large amount of social drinking.)
I have been "good" for the past 4 months (training once a week doing the Body By Science Protocol) and got my weight down to 80kg/11% body fat (179cm tall.) I feel good and look good by regular standards, but I need to get my body fat well below 10% to look the way I need to look on stage. However, I seem to have plateaued.
How do I go about reaching my goal? Low carb/bulletproof has brought me this far but I need to go further. Do I need to add cardio? Increase resistance training? Cut calories? Cut protein? Cut fat?
3 years ago when I first did Atkins I managed to get down to 73kg/ 7% body fat by eating a pretty "bad" ultra low carb diet (mainly meat and eggs fried in vegetable oils) but I don't wanna go there again...
I don't know if it's my age but my body seems less "responsive" than it was. This could be connected to an extended period (15 months) without any exercise or training. I just "got back on the horse" last december.
I recently started experimenting with "Carb Nite" thinking that maybe my leptin needed resetting, have done it 3 times but not seen any change (weight loss or gain).
Any thoughts or opinions welcome!