Diet ... need some help
 

Hey everyone, I'm having a little trouble with my diet. I have to be missing something, I just cant put my finger on it. I've dropped roughly 10lbs in the last two months, but for the last 2-3 weeks I've been at the same wieght, and its starting to piss me off. Here is the break down:

start wt: 261lbs
current wt: 251

current diet: very modified ckd (low carb week days, moderate carb weekends)

daily foods (weekday)

8:30am - 6 scoops Xtend (21g BCAA)
10:30am - 6 egg omlet w/peppers, american cheese, and turkey bacon.
1:30pm - protien w/ veggies (usually chick, or beef)
5:00pm - protien w/ veggies (usually chick, or beef)
7:30pm - 6 scoops xtend with workout
9:00pm - salad plus protien

If its a wieght training day i have 40g of whey after, then salad plus protien (chicken/fish/beef).

If its not a training day, I just do something, be it streching, shadow boxing, light cardio stuff, while I sip on some xtend.

I lift on Mondays and Thursdays, and I try to get in as much cardio as possible, which at this point isn't much. I am getting a treadmill this weekend so that should help.

Supps:
Fish oil: 4-6g ed
Sesamin: 3-4g ed
DCP: 9-12 caps ed
recreate: 3-4 caps ed

Thats about the gist of it. I have to be in stellar shape by early september, so I'd like to get down to 225 - 230 by then. My endurance is skyrocketing due to KB training, but I need to drop this fat.

Any and all help is really appreciated.

what's your cals per day and what is your maintenance?

Fit day has me around 2300 a day, but that seems like a lot to me for what I'm eating.

by Harris Benidict standards basal metabolic rate is 2141 calories per day and total requirements are 2997 calories per day. So from what I'm seeing i should be expending more energy them I'm taking in.

macros per fit day are:

Fat: 135
Carbs: 17
Protein: 271

im not super good at this stuff hrd gain but are you actually eating enough. should you be throwing in like another light meal or a few snacks like fruits and stuff like that so you can get yrou metabolism goign just a bit more?

I was going say what Monsta asked. I'm only 225+- and taking in 2500-2800cals depending on the day and slowly losing weight.

Your basically protein and veg?maybe you should increase your fat intake . if your not taking carbs (and I don't count veg, but they are very good to have) , than you should keep your fat higher(40% or so) or I think you will turn the protein in to carbs to use that as energy.Fat/protein is a very good diet to help you lose weight and maintain size/strength.
Do you have a carb up day every 7th day or so ? Sometimes that shock is enough to help lose a few more lbs once you start to drop out the carbs again. Some people can go 48hrs with carbs , some can only do 12-24 it all depends.

Ever think about www.redpointfitness.com ? It is a vey good site , with some very knowledgable people on their. It does cost , but not much at all.

I believe doing cardio is one of the biggest myths of fat loss. And the reason for that is doing those long and boring cardios actually metabolizes your muscles instead of burning fat. You see, your muscles need energy while doing cardio. And the best source of energy is... muscles!

So instead of doing long and slow cardio... turn it into a 20 minute Interval workout. Fast, slow, Fast... I think you get the drift... it will work your muscles and increase your metabolism...

Another thing... are you drinking a pre workout, during workout and after workout shake to replenish the protein stores in your body?

talo hit it right no the nose.

IK hit me a while back with some numbers with all the cals, carbs and all that stuff. this was when i was between 280 and 285 i guess you can adjust the numbers accordingly to your body weight. but this is exactly what IK sent to me and i think it looks great.


FROM IK

In determining your cals, men usually start to lose fat at around 15xBW. Not everyone is the same, but it's an easily calculated starting point.

For you:

15x280 = 4200 cals/day.

(cal breakdowns: Protein is 4 cals per gram. Carbs are 4 cals per gram. And fats are 9 cals per gram)

Protein: 300g (just over 1g/pound, easy round number to divide things up). 300x4 = 1200 cals

Fats: 280x0.5 = 140g. 140x9 = 1260 cals

Carbs: subtract the cals from proteins and fats from your totals (4200-1200-1260) = 1740 cals for carbs. Divide that by 4 to get the number of grams (1740/4) = 435g carbs.

NOW, that's a lot of carbs to get in during a day. If that seems like a lot to you, you can always up the fats a bit and drop the carbs a bit.

For example, if you up the fats to 0.7g/pound, you get:

0.7x280 = 196g. 196x9 = 1764cals.

4200 total cals - 1200 protein cals - 1764 fat cals = 1236 cals for carbs. 1236 cals/4 = 309g carbs.

Less carbs to cram in there, and fats add up pretty quickly, so you won't have to eat a ton with that much fat in your macros.


To recap, my suggestion for your macros would be:

4200 cals
300g protein
196g fat
309g carb

OR, if you prefer the higher carb levels:

4200 cals
300g protein
140g fat
435g carb

well most is already said.. you are under eating. I think you have slowed down your metabolism from eating at such a low cal intake for too long and your body is thinking your starving it. So, if I was your size I would be eating at least 3000 cals a day for 2 weeks and then see where you are at. Let your body know you love it.. :biglaugh: and get your metabolism back on track. Also, when you start doing endurance like training, especially with KB, you need to feed the machine.

Monsta, that is a good break down of macros and HG would have to adjust for his diet.

Thanks everyone, and I'll try to address everyones questions but I'm sure I'll miss some.

Talo, I am running this as a modified ckd, so I carb up friday and saturday, although I havent been doing the depletion workout that I should on friday, so that needs to start next week.

Start Now, I agree that doing long cardio bouts can be detrimental to muscle mass. But I'm not doing any at the moment, and unfortunately for my muscle mass, I will need to do a lot. I need the endurance that only long duration cardio can give you right now.

Monsta, thanks for that info, I will adjust that to my specs and post what I come up with.

Dave, I think you are right, i'll try to bump up a little higher then what my numbers come out to after I use what monsta posted for a week or two. That should reset the "starvation" mode that I'm currently in.

How f'in crazy is it that 2300 cals a day is "starving" for me.

Thanks everyone for your input, i'll get my shit together and keep you posted on the results.

thanks dave. that's all IK tho. she's the bomb :)