Help Critique My Diet & Workout
I'm 5ft. I currently weigh 120 pounds and 24.5% Body Fat. I have been on the bulletproof diet since May. No fat gain or loss, no weight gain or loss. However, my skin is amazing!
I sleep good too and in darkness - 7.5 hours a night on average, and don't have chronic knee pain anymore. Mood/state: I have no cravings and feel like I have a positive outlook.
GOAL WEIGHT - to be at 110 pounds AND 20% Body Fat. Basically just want to lose 10 pounds.
GOAL STRENGTH - To be able to successfully do 6 pull ups that would get me to thrilled!
Current calorie intake: 1500 on non-workout days. 1800 on workout days.
Workout frequency: Once every three days, I lift heavy, and do about 5 - 6 exercises.
My current strength levels to get an idea are:
Leg Press: #250 pounds x 3 sets of 8 reps each
Bicep Barbell Curl: #40 pounds x 12reps; then 30 pound barbell x 2 sets of 8 reps
I can do about 4 chin ups and just 2 pull ups, still have lots of work to do on lats.
30 consecutive normal pushups
Start with Primal Defense Probiotic and Vitamin D 5000 IU on empty stomach while preparing BP coffee
Bulletproof Coffee made with tbsp of butter and tbsp of MCT oil every day
Brunch options are Grass fed beef with tomato, lettuce, tsp of mustard and avocado over sweet potatoes
sometimes I will eat some Udi's bread
If I don't work out, I will have some tomatoes and cucumbers with lentils as I get hungry after 4 hours.
If I do work out, I have a High quality protein Bluebonnet with frozen mango post workout only
Shower, work on projects
Then dinner is grass fed beef in bone broth simmered with turmeric broken in from a capsule,
and marrow bones with veggies, sweet potatoes on workout days and boiled and drained white rice.
I ENJOY EATING LIKE THIS...
Now how can I improve? Raise or lower calories, exercise.. ?
I've tried tweaking variables but of no avail. My clothes fit the exact same.
Any tips on how to get to these goals before the new year?