Managed to cut, but body composition seems to have stagnated

Nutrition Q&A [Moderated]
1

Age:23
Height: 188cm
Weight: 109.5kg
BF%: Maybe 25%

Sq 210kg

Bp 140kg

Dl 220kg

Since Feb/March 2017 I have been on a pretty lenient and slow cut from 130kg to 109-110kg. More recently from May 2018 to now I went from 115-6kg to my present weight. My lifts have stayed around the same or maybe went slightly up while my bench increased by a lot.

However I still have a lot of stubborn belly fat that hasn’t reduced by much. In fact, my waist circumference may have slightly increased these past few months from 38 to 39 inches. Im of Asian ancestry so Ive got 3 inches to go to a healthy waist size it seems.

Would you recommend maintaining my weight while recomping or continue cutting? Could the 30-40g of fructose I get from fruits daily be a factor in my poor body comp?

Currently at Week 4 of the 12 week strength program. Macros are around maybe 200/250-300/80.

2

I would continue to diet, yes. I don’t think that the fructose is the problem. I’d just reduce calories further.

3

  1. Would 100kg be the absolute minimum target given my height?

  2. I forgot to mention that I have been on a pretty high volume phase of training and added maybe 30-40g of carbs to my diet for weight maintenance for 3-4 weeks. Could that be skewing my body comp a little bit due to water retention? I seem to remember you saying that water retention increases during volume phases.

  3. Do diet/macro recommendations differ for those with Asian ancestries?

4
  1. Anything that puts your BMI <21.
  2. Theoretically, sure, but if you’ve been doing that for 3-4 weeks I don’t think it’s forcing you to hold on to weight.
  3. No sir.