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Hey guys. Haven't been here since January and wanted to come back to where I got my start in lifting to learn more.

I've been dieting to lose weight, but I was curious what people on here thought of how I've been doing it. I've heard mixed opinions.

My stats are:
Age 19
Height 6'1"
Weight 214
Target weight approx. 206 by early October*

What I've been eating daily:
300g protein (chicken, tuna, etc.; shakes postworkout)
145g carbs (complex, except postworkout; whole grain wraps, oatmeal, pita bread)
110g fat (almost exclusively from nuts/nut products)
2770 calories total

A few questions:
1.) How do these numbers look?
2.) I've read that carbs should be mostly avoided during this phase except in the morning, and simple carbs postworkout. Should I eat higher-than-usual amounts of carbs during that morning phase to meet the 145g requirement (or whatever the number is), or is it alright to fall below it?
3.) What should I be eating at night?

I've had success so far (lost ~17lbs. since early July) but I've plateau'd. I lift 3-4 days a week (a mix of maximal and dynamic work), wrestle 2-3 days a week (90 minutes) and run (fast-paced mile and half-mile repeats) on the off-days.


I'd love any advice. Thanks.

get more of a variety of healthy fats....olive oil...omega 3's...avocado's..and drink lots of water...and get lots of sleep

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Ha, sleep is gonna be hard to come by when I get back to college. I'll definitely try to mix up the fat sources, I've mainly stuck with the nuts because they're convenient.

So my macros look alright?

Thanks a bunch pity!!!

Your calories may be just a tad high. Weight/fat loss calories are usually about 10-12 calories per lb of body weight.

You can also experiment with low carb approaches like cyclical ketogenic diets.

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Kevin

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Hmm, true. Where should I make the cut - drop the carb numbers a little bit, or fat?

I should probably note that some days I wake up late, and since that cuts into the 'morning' phase a little bit, I usually end up eating much less than the posted number of carbs. It hasn't been a problem for my energy levels but it does reduce my overall calories when it happens.

Thanks Kev for pointing that out - very observant!!

It depends on how quickly you want results. If you want to smoothly ease into fat loss over a long period of time, keep going your way with a slight decrease in carbohydrate and cardio in a fat burning zone (120-150 beats per min).

If you want quick (I'm talking in like two weeks), snap your calories in half, drop the carbs to below 50, and do fasted cardio in the morning with 200 mg of caffeine for as long as you can stand it. It'll be grueling painful, but it works real quick.

original post said...something about early october...which would not be that quick

try changing your work out a bit. sonds like your body has adapted to what you have been doing with diet and training, which makes the fat loss slow down.

We're going with option number one. When I do cardio work I ideally like to work higher than 150bpm, but I mix it up depending. I cut my carb numbers just a little, you're probably right about that.

At the second part... I'm a wrestler, that doesn't sound grueling painful, it sounds like a vacation

Thanks for the tips, I definitely think you're right about the first option for a slow cut.

383: definitely! I like the suggestion, thank you.

To whoever is reading this lol: I was wondering if, for a slow cut like this, it would be beneficial to reduce the number of maximal effort workouts I'm doing. I've been able to keep increasing weight so far while cutting but that won't last forever. Would this be a good idea?

Blastphemy!!