DIET Critique Please

[monopoly19]

I do not want to make this a book but I think a little backround would help. I am 25 and have been lifting for 5 years. I started my diet 5 weeks ago with good results but am starting to plateau. My starting height is 6 feet tall and weight was 218 with a bodyfat around 17%. 5 weeks in I am down to 198 at probably 13%.

Here is my diet

Meal 1 (7:00 am) after 40 minutes of cardio
6 egg whites
4 ounces of lean steak, or chicken
1/2 cup oatmeal dry (37 carbs)

Meal 2 (9:30 am)
1 Labrada carb watcher lean body or biotest low carb grow Shake

Meal 3 (12:15)
1 8 oz. chicken breast or tuna
1/2 cup brown or basmatti rice
1 cup of broccolli

Meal 4 (3:30) pre workout
2 rice cakes or 1 rice cake and 1 apple
usually with 1 tbsp of natural peanut butter

Meal 5 ( right after workout (6:30)
8 ounces of chicken, fish or buffalo
2 cups of broccolli
1/2 cup of rice
1 cup of salad with light vinagrette

meal 6 (9:45)
1 low carb shake or 6 egg whites

I am starting to pleateau alot. I am not sure if it just time, lack of cardio, or something else

My cardio is at 45minutes a day sometimes twice at 5 days a week
I have had two cheat meals in the five weeks on the diet. Last one was 5 days ago.

Training: I am training as heavy as possible still, if I have energy
Supplements: multi, omega-3 liquid, and digestive enzymes also a heavy fat burner cycled.

Any thoughts would be appreciated

 

[Eaglesguy]

From first glance I would think you might be trying to drop too quickly. If your stats are right, you lost aprox. 12lbs of fat, but dropped 20lbs total. To me that says you lost too much muscle. Think about sticking to 1-2lbs a week to help preserve more LBM.

Could you give a breakdown of your total calories. Overall I would say your diet looks pretty good. The only thing I would change would be to swap out the rice cake for something, maybe some brown rice or even whole wheat bread.

 

[monopoly19]

I always hear mixed things on the rice cake. When I first got off of the diet I was on a weight gainer supplement and I think I lost alot of water my first few weeks. I am going to be honost and have not really been counting total calories I have just been focusing on small portions of the above, I just cant find time to do it

 

[gymratforlife]

I always hear mixed things on the rice cake. When I first got off of the diet I was on a weight gainer supplement and I think I lost alot of water my first few weeks. I am going to be honost and have not really been counting total calories I have just been focusing on small portions of the above, I just cant find time to do it

This is my main problem too,I am pretty much in the same boat as you and I have been using fitday.com to count calories.Its awesome once you leaqnr how to use it,I thank Bunny for giving me a kick in the ass and answering my questions on diet too.

 

[SgtSlaughter]

bump for FitDay.com ... *Bunny* got me into as well!! So glad she did!

It's not as hard or as time consuming as one might think either. Once you put the initial 10 minutes or so into getting the drift of it and how to use it... you can just go in and plug in all your foods for the day in a few minutes.

 

[*Bunny*]

This is my main problem too,I am pretty much in the same boat as you and I have been using fitday.com to count calories.Its awesome once you leaqnr how to use it,I thank Bunny for giving me a kick in the ass and answering my questions on diet too.

... Glad to help

 

[*Bunny*]

bump for FitDay.com ... *Bunny* got me into as well!! So glad she did!

It's not as hard or as time consuming as one might think either. Once you put the initial 10 minutes or so into getting the drift of it and how to use it... you can just go in and plug in all your foods for the day in a few minutes.

^^ ... EXACTLY ... So glad you did too

 

[gymratforlife]

bump for FitDay.com ... *Bunny* got me into as well!! So glad she did!

It's not as hard or as time consuming as one might think either. Once you put the initial 10 minutes or so into getting the drift of it and how to use it... you can just go in and plug in all your foods for the day in a few minutes.

Yup I am hooked on it now,I use it every day while I am in the office I plug foods in that I have already customized and I have tons on there including snacks,all I have to do is click and presto.Bunny for president hurray!!!!!!!!!!!!

 

[dr_skier]

gonna have to give a bump for that too, i read it and went on to fitday, i like that pie graphic representation and the break down of fat types as well.... however one thing is it says my eggs have carbs in it, and also im a canuck so oz's kinda confuse me at times.....

 

[monopoly19]

Sorry for the delay, I used fitday.com and it looks like I am at 2060 cal. per day with a macro breakdown of 52%p, 24%carbs and 24%F. This seems kind of off but is probably pretty close. My BMR is right around 3100 per day depending on day. Im not sure exactly how the breakdown should be. Any help would be great....