I've been a gym-rat for awhile. (4 days per week - Mon/Tues/Thurs/Fri, rest days = Wed/Sat/Sun.)
I also follow a strict diet, but I couldn't get my body fat low enough to get past a 4pack. I tried intermittent fasting which I kept hearing helps you burn body fat while maintaining muscle. I found it hard to believe because of being told constantly over & over to eat small meals throughout the day. The small meals per day gave me the shits and for whatever reason I stayed hungry and had cheat days probably once a week or two.
So I decided to try intermittent fasting a few months ago....and months later I am still eating this way daily. For the first time in my life I am not thinking about food. I fast between 16-20 hours every day and I eat my daily calories within a 4-8 hour period, then I fast again for another 16-20 hours. I workout in the mornings on an empty stomach and I do not eat until 2:00pm.
I am eating 2,400 calories on my work out days, and 2,000 calories on my rest days. I have not had a single cheat meal or cheat day in several months. For whatever reason eating all my calories in the small-time frame keeps me full. And the funny thing is...I actually have MORE energy while working out in the morning on an empty stomach having fasted for over 12 hours during the night. I'm not even having any pre/post workout anymore. The only thing I put in me is water & 0.5-2 calorie diet sodas during the fasting times.
Just sharing my experience with intermittent fasting - I know it's not for everyone, like if you have a stressful job/life - chances are you couldn't do it unless you were extremely tough, but it has worked for me. I'll be eating this way for the rest of my life. I've been able to bulk/cut with intermittent fasting on 100% clean foods all these months.
Best thing about it there is no buying anything or spending money doing this....no bullshit sales gimmicks or shakes/pills. I highly suggest you all research Intermittent fasting for yourselves to see if you're able to do it. I've tried dozens of different things in my life and this shit actually works.
Before you think ......no .... I am not an ecto-morph who with a natural skinny/low body fat. My body-type easily puts fat on if I eat bad foods and don't exercise so I always thought it was impossible for me to get a legit 6 pack.
If you're having no progress with the standard 6 meals a day then just try this. Would be great to get a discussion going on about this.