caloric ratios... help!

[nikkita]

Hi everyone!

I'm in my cutting phase, weight 121 lbs and 11.8% bf.

Lately I have been modifying my diet in order to preserve as much muscle as possible while cutting. My current diet is 2100 cals in ratios of 40P 45C 15C, I'm training 4-5 days a week.

I have reached a plateau. If I increase my training/cardio I loose more muscle than fat, if I decrease calories... I loose more muscle than fat... if I increase cals gain just fat.

My diet is

meal 1/
6 egg whites
1 green banana
1/3 cup cooked oats
+ 1 tbsp liquid carnitine

meal 2/
1 protein shake
100 g strawberries

meal 3/
220 g red lean meat (sirloin)
1/2 cup white rice
150g tomato
180g cucumber
20-30g onion
+ water: cucumber + lemon

meal 4/
250g tilapia
150g tomato
20-30g onion
+ 1 tbsp liquid carnitine
+ 10-12 almonds

meal 5/
250g tilapia
1 whey protein shake
150g tomato
20-30g onion
200g potato
100g strawberries

So... I know maybe there is something I need to modify in my caloric ratios, I can't continue to loose that much muscle because then I don't look ripped... I look skinny.

At 2100 cals I have maintained my self at this weight and bf%

Can you please help me? Any insight will be very valuable

 

[nikkita]

upss! this are my correct ratios are 40P 45C 15F

 

[Black03SVTCobra]

Personally when I reach a point and get stuck I like my ratios to look like this 50protein 20carbs 30fat. I usually keep them at this or even drop the carbs lower, just me though.

 

[nikkita]

Personally when I reach a point and get stuck I like my ratios to look like this 50protein 20carbs 30fat. I usually keep them at this or even drop the carbs lower, just me though.

Thanks! If you have ratios on 30F, what type of fats do you include? any in particular to help you reach your ratios?

 

[Black03SVTCobra]

I am a big fan of udo's choice oil, to get my fats in, I personally eat a lot of steak as well. Big difference in our weights though as well.

 

[Sassy69]

You can also carb cycle to promote more bodyfat drop while having enough energy to lift, keep your protein high and not stall out.

 

[nikkita]

You can also carb cycle to promote more bodyfat drop while having enough energy to lift, keep your protein high and not stall out.

Thanks Sassy! Just a question because I haven't done carb cycling before.

Is it good to keep at around 1.5 - 2g per pound of lean body weight?

What about the fat? should I keep it around the same or increase on the days of low carbs?

 

[Hazard]

the fat intake should be increased on the low carb days, in some way to compensate for the drop in calories