Bodybuilding.net - Bodybuilding Forum

Hi everyone,

I've recently joined this site and I'm looking for critique of my diet and workout.

Right, I'm not a complete newbie at working out and I know my fair of knowledge about exercises, supplements and dieting but recently I've hit a wall where there has been no changes to me for the past 3-4 months other than I've gotten stronger and harder.

Info of my body:
Weight: 165lbs / 11.5st / 75kg estimate
Hight: 5f 11 / 70 inches / 180 cm
BF: 18% estimate

As you can see, my BF is quite high (normal, as healthy) but trying to get it lower than 15% before June. I know, quite a mission, but going to push myself to the limit.

My working is as following:
Monday: Weight training, I lift heavy to use my whole body all the time and rest around 1-2 mins and each week I add 5-10kg extra.
Superset 1
1a. Barbell clean & presses - 4 x 4, 5 x 4, 6 x 4, increase weight and drop back to 4 x 4
1b. Wide grip pronated weighted pull-ups – 4 x 5, 5 x 5, 6 x 5
Superset 2
2a. Barbell Front squats - 4 x 5, 5 x 5, 6 x 5
2b. One arm dumbbell rows – 4 x 6, 5 x 6, 6 x 6
Two arm swings – 2 x 25
and finish with 10mins high interval running

Tuesday: Running day
45min run and the last 20mins I do high interval (Just so I lose some calories and not muscle mass) and then get my heart pumped up by the interval

Wednesday: same rule applies with weights.
Superset1
1a. Romanian deadlifts – 3 x 6, 4 x 6, 5 x 6
1b. Flat barbell bench press – 3 x 6, 4 x 6, 5 x 6
Superset2
2a. One arm snatches – 3 x 5, 4 x 5, 5 x 5 (with each arm)
2b. Walking dumbbell lunges – up & back 30 yards, rest, repeat for 3-5 sets
10-15 minute high intensity interval running

Thursday: Running day
45min run and again last 20 mins I do high interval

Friday weight training like Monday with increase reps and Saturday running.

Now for my diet!
According to calculations, my daily caloric intake has been 2,700 estimate but I don't feel that I've been eating that much and I spread my meals out throughout the day.
However, I've learn to use Fitday now and doing my best to get my intake "macros" right

So for example, on a training day I would eat

1. Meal: 5 Egg whites + Green Tea
   
2. Meal: 8 oz Chicken breast /w1 slice rye bread and 1tbsp Ex Virgin Olive Oil + Green Tea
   
3. Meal: 2tbsp Crunchy Peanut Butter and Protein shake before Gym
   
4. Workout: After, Protein shake including Dextrose and L-Glu
   
5. Meal: 4 oz of Salmon, cooked with 1 cup Broccoli + Green tea
   
6. Meal: 1 cup Cottage cheese with 1 cup blue berries

2000 calories, 88gram fat, 117gram carbs and Protein 190gram
Macro: 39% Protein, 38% Fat and 23% Carbs

Now I've read a lot of posts about 40% 20% 20% is the best for cutting heavily, therefore I need advice on what to take out and what to take in!

I just want to add that I also take ECY take twice a day, recently started but will up my dosage to three times daily soon! 1 dosage in the morning before breakfast and next dosage 45mins before Gym, so I take that and then I have my 3rd meal 15mins after I've taken that dosage, do ya think its right of me to do so?

I've read a lot of articles and posts regarding this cutting and I've realised that my dieting was wrong before, that I was eating to much good carbs, now I'm on the right track (I think) I badly need some guidance here,

Many Thanks!!!