Diet Help (Detailed)

[Jag_Saiyan]

Hi Guys, I asked for help once on this forum really long time ago, and I'm back asking for more once again.
So whats up is, I've been doing P90X for a year now (endurance with muscle training), I went from being 180lb (21% bf?) to about 152lb (9% bf). Right now I've hit a phase where my body doesn't want to drop below 9, and I'm having weird mood swings in terms of motivation at times. I'm going to assume it has something to do with my diet?... I'm not sure.. or the fact I'm not seeing results at the rate I'd like to be honest.

My goals to continue P90X for another 2 months before I join a local gym, but would like help with my current diet. I'm not 100% sure if I'm over calories, under, and when I'm suppose to be eating certain meals, and what needs to be changed/replaced.
But I'd sure like to add Sardines (protein source) to my diet if possible.

If someone can help me in a detailed fashion, I'd be eternally grateful. When providing help with a meal or a product, please give details on it's caloric values because products vary across the charts so it's hard to know what one suggests.

Profile:
Age: 24
Height: 5'7-5'8
Weight: 152lb
BF%: 9

Workout:
P90X + Before Dinner 'HIIT" Cardio every other day (200 calories burnt).

Morning:
2/3 Cup Oats
 Calories: 240
 Fat: 4g
 Carbs: 40g
 Protein:8g

1-1/2 scoop Whey Protein (Protein Factory Whey)
 Calories: 210
 Fat: 3g
 Carbs: 10g
- Sugar: 10g
 Protein: 36g

1 Tbps Ground Flax-Seeds
 Calories: 64
 Fat: 5.1g
 Carbs: 3.5g
 Protein: 2g

1 Cup Organic SILK Soy Milk
 Calories: 80
 Fat: 4g
 Carbs: 4g
- Sugar: 1g
 Protein: 7g

2 Tablets Fish Oil
 2g OMEGA 3

2 Multi-Vitamine's (Orange Triad)

Snack (Shake):
1 Scoop ground oats (1/2 cup oats)
 Calories: 180
 Fat: 3g
 Carbs: 30g
 Protein: 6g

1 Scoop Whey Protein
 Calories: 140
 Fat: 2g
 Carbs: 7g
- Sugar: 7g
 Protein: 24g

1 Cup Organic SILK Soy Milk
 Calories: 80
 Fat: 4g
 Carbs: 4g
- Sugar: 1g
 Protein: 7g

2 Tbps Ground Flax-Seeds
 Calories: 128
 Fat: 10g
 Carbs: 7g
 Protein: 4g

Lunch:
1 Bowl Chopped mixed Vegetables (Red/Green pepper bells, Mushrooms, Carots, Broccoli).
Calories:
Unknown

1/2 lb Ground Chicken Breast w Clubhouse seasoning
Calories: (without Seasoning)
 Calories: 200
 Fat: 8g
 Carbs: 0g
 Protein: 30g

1 Whole Grain tortilla (Large)
 Calories: 180
 Fat: 4.5g
 Carbs: 28g
 Protein: 6g

1 tbps 1/2 Fat Renee's Ceasar.
 Calories: 45
 Fat: 5g (good fats)
 Carbs: 0g
 Protein: 0g

Snack (version 1):
2 Cans EZ-Peal Tuna Can's (Spicy Thai Chili)
 Calories: 320
 Fat: 14g
 Carbs: 18g
 Protein: 30g

Snack (version 2
1 Cup 1% Cottage Cheese
 Calories: 200
 Fat: 3g
 Carbs: 14g
 Protein: 30g

21 Almonds (not peeled)
 Calories: 146
 Fat: 13g
 Carbs: 5g
 Protein: 5g

Dinner:
1 Whole Grain torilla (Large)
 Calories: 240
 Fat: 4.5g
 Carbs: 28g
 Protein: 6g

2 Whole Large Brown eggs with 1/2 cup Egg Whites (scrambled) with pinch of salt and half tsp black peppers.
 Calories: 144
 Fat: 10g
 Carbs: 0g
 Protein: 26g

Before Workout: (30 minutes before)
Coffee (black), with 2-3 spoons of milk + splenda

Post Workout:
Protein Shake
 Calories: 140
 Fat: 2g
 Carbs: 7g
- Sugar: 7g
 Protein: 24g

Gatorade Powder (3 Spoons) - I Drink this before protein shake.
Calories: 120
Fat: 0g
Carbs: 33g
Protein: 0g

Total Daily Calories (excluding mixed vegetables)

Calories (w/Snack Version 1):
Calories: 2511
Fat: 85.1g
Carbs: 219.5g
Protein: 216g

Calories (w/Snack Version 2):
Calories: 2537
Fat: 87.1g
Carbs: 220.5g
Protein: 221g

Please note, these calories (Carbs, Protein, Fats) exclude the bowl of mixed Vege's (I have no idea how much those are, and they're random and randomly chopped - to lazy to figure out and calculate).

 

[Jag_Saiyan]

I use to have this diet at first during P90X but, I slowly began changing it until it ended up like the one above.

Meal 1:
Protein Shake - Level III
- 1 Cup Skim Milk
- 2 Scoops Protein
- 1 Cup berries (Mixed)
- 1 Whole Banana
- 1 Cup Ice
CLA + R-ALA

Post Workout
Beta-Alanine + Glutamine

Meal 2: (After Workout)
Chocolate Milk, 500ml 1%
- Creatine Mono
- Glutamine
- R-ALA
- Beta-Alanine
- Multi-vitamins
- Half scoop protein

Custom Protein Bar (15-20 minutes later)

Meal 3:
Tuna Salad
- 1 Can Tuna
- 1 oz low-fat mayonnaise
- 2 tablespoons green onion, chopped
- 1/2 Tomato, chopped

Salad Greens, 3 cups

1 Cup mixed vegetables (not the same as the above vegetables) - this one was with corn, pea's, etc (comes in a mixed frozen bag)
CLA

Meal 4: (Change Daily)
- 3oz String Cheese + 1oz Cashews
or
-12oz (1-1/2 cup) Cottage Cheese + 1oz Almonds

Meal 5:
Chicken Breast piece (comes in a box of 6-7)
Wild Rice, 1 cup
Mixed vegetables
1 Protein scoop
CLA

Right Before Sleeping:
Glutamine
Water

Supplements:
Post Workout #2 - Protein Bar
Post Workout #1 - Creatine Mono + Chocolate Milk + Beta Alanine + R-ALA + Glutamine
Pre-Workout - Beta Alanine + Glutamine + Protein 1/2 scoop

Optimum Nutrition Protein
CLA
Green Tea Extract

 

[Jag_Saiyan]

Also, is it true that having a low bf% (10 or under) requires something called "Re-Feeding"?

Found it at an article below:
The Ultimate Cutting Diet - Devised By Pro Natural Bodybuilder Layne Norton | SimplyShredded.com

 

[LetsGrow]

Also drop the soy from your diet as too much of that will increase progestin and be detrimental to your goals.

Also aim to have at least your body weight in grams of protein. Eating should be every 2-3 hours and every meal should contain protein.

Have you considered adding any kind of thermogentic into your supplemebts? I know needto has some great ones. I had a sample of the forged burner and it was awesome. N2burn is also supposed to be amazing (just do a search for them and you will find out all the details and feedback on them you will need).

 

[Jag_Saiyan]

Thanks. Alright so what else?

As for thermo's, no I don't want to use any stimulant.

 

[Jag_Saiyan]

Alright guys, I've finally worked out my new diet plan, let me know what you guys think. Doubt it'll need anything to change as I calculated my Macro's and all that from BB's forum links.
Seems to be the best diet Ive created to date without much error. (Ps. It may look weird/ugly because I'm copy/pasting it from a word document).

forum.bodybuilding.com/showthread.php?t=121703981

BMR = 1711

2737 (calories to maintain)
547 (deficit)

2190 Calories (deficit calories)

Protein @ 1.5g per lb = (protein) 1.5g x (lean body mass) 136lb @ 10% bf = 204 grams (protein)
ajdesigner.com/phpweightloss/weight_loss_equations_lean_body_mass_weight.php

Fats @ 1g fat per kg of body weight = (fat) 1g x (body weight) 69kg = 69 grams (fat)

Carbs @ carb calories = Total calorie needs - ([protein grams as above x 4] + [fat grams as above x 9])
carbs in grams = above total/ 4
= 2190 - (816) + [621) = (2190 - 1437) = 753 Carbs Calories
carbs in grams = 753/ 4
= 188 grams

Calories: 2190 /6 meals = 365 calories per meal
Protein: 204g /6 meals = 34 grams per meal
Fats: 69g /6 meals = 12 grams per meal (rounded)
Carbs: 188g /6 meals = 31 grams per meal (rounded)

------------MEAL PLAN------------

Breakfast:
-1 Scoop Protein
Calories: 140
Fat: 2g
Carbs: 7g
Protein: 24g
- 1/2 Cup Oats (little bit less)
Calories: 140
Fat: 3g
Carbs: 24g
Protein: 5g
- 1 Tbsp Ground Flaxseed
Calories: 37
Fat: 3g
Carbs: 2g
Protein: 1.3g
- 1/4 cup Egg Whites
Calories: 30
Fat: 0g
Carbs: 0g
Protein: 7g
- 2 Pills OMEGA 3 = 2g Fat
- MultiVitamines

Total:
Calories: 347
Fat: 10g
Carbs: 33g
Protein: 37g

Snack:
- 1/2 Cup Oats
Calories: 150
Fat: 3g
Carbs: 27g
Protein: 5g
- 1 Large Brown Egg
Calories: 70
Fat: 5g
Carbs: 0g
Protein: 6g
- 1/4 cup Egg Whites
Calories: 30
Fat: 0g
Carbs: 0g
Protein: 7g
- Sardines (106g in Tomato Sauce)
Calories: 140
Fat: 7g
Carbs: 2g
Protein: 16g
Total:
Calories: 390
Fat: 15g
Carbs: 29g
Protein: 34g

Lunch:
- 1 serving (out of 3) Mixed Green's (1 cup mushrooms, 2 Red Bell peppers, 3 Broccoli's, Green Bell pepper)
Calories: 100
Fat: 0g
Carbs: 21g
Protein: 5g
- Chicken Breast (1/4lb-100grams)
Calories: 165
Fat: 4g
Carbs: 0g
Protein: 31g
- 1 Cup Chopped Carrots
Calories: 52
Fat: 0g
Carbs: 10g
Protein: 1g
- 1 Tbsp Renee's Caser Dressing (1/2 Fat)
Calories: 45
Fat: 5g
Carbs: 0g
Protein: 0g
Total:
Calories: 362
Fat: 9g
Carbs: 31g
Protein: 37g

Snack 2: (Carb's missing in this meal will be offset by Post-Workout Carb Drink)
- 1 Cup Cottage Cheese (1%)
Calories: 200
Fat: 3g
Carbs: 14g
Protein: 30g

- 12 Almonds
Calories: 81
Fat: 7g
Carbs: 3g
Protein: 3g
Total:
Calories: 281
Fat: 10g
Carbs: 17g
Protein: 33g

Dinner:
- 2 Whole Large Eggs
Calories: 144
Fat: 10g
Carbs: 0g
Protein: 12g
- 1/2 cup Egg Whites
Calories: 60
Fat: 0g
Carbs: 0g
Protein: 14g
- Tortilla - Large Whole Grain
Calories: 180
Fat: 4.5g
Carbs: 28g
Protein: 6g
Total:
Calories: 384
Fat: 14.5g
Carbs: 28g
Protein: 32g

Post-Workout:
- Gatorade Powder (3 Spoons) - Drink before protein shake.
Calories: 120
Fat: 0g
Carbs: 33g
Protein: 0g
- Protein Shake (1 Scoop)
Calories: 140
Fat: 2g
Carbs: 7g
Protein: 24g
- 2 Tbsp Ground Flax-Seed
Calories: 128
Fat: 10g
Carbs: 7g
Protein: 5g

Total:
Calories: 388
Fat: 12g
Carbs: 47g
Protein: 29g

================================================== ===================================
Final Total of Macro's
Aim:
Calories: 2190
Fats: 69g
Carbs: 188g
Protein: 204g

Final:
Calories: 2152
Fat: 70.5g
Carbs: 185g
Protein: 202g
================================================== ===================================

Alternative Meals

Snack 2 Alternative:
170g Flaked Light Tuna - Spicy Thai Chili
Calories: 320
Fat: 14g
Carbs: 18g
Protein: 30g

 

[bluetwistedsteel67]

The idea of getting frustrated because results have slowed to a crawl is completely understandable and normal. Getting to 9% is relatively easy while getting rid of those last couple of percentage points is another story. Going from 9% to lets say 6% is much much more fifficult than going from 20% to 9%. How did you determine your current BF%? Not really doubting you but 9% is actually pretty low if it's a legit 9%. I'm 9% in my avatar and you can see I'm holding a small amount of fat in my lower abs, I'm pretty diced up other than that. But, assuming you're at 9%, I'd come off your diet and normalize your eating for a week to sort of re-set your metabolism and then get after it again. Going from high body fat to extremely low is usually not able to be done in a straight line, you may need to pop back to 10% or 11% even, then make your run for the lower numbers. What are you shooting for % wise?
Also, the idea that you have to eat every 2-3 hours is a myth that has been disproven in study after study. Meal frequency (to a degree) is totally unimportant. That's why the intermittent fasting has gotten so much traction recently. Metabolic rate is the same whether you eat every 2 hours or every 12 hours as long as the cals and macros are in line.

 

[JBEXT81]

I would give the anabolic diet a good read. It is no longer in print but can be downloaded in PDF format when searched in google

There are so tons of forum posts over at t-nation. It might be what your looking for!!

 

[Jag_Saiyan]

The idea of getting frustrated because results have slowed to a crawl is completely understandable and normal. Getting to 9% is relatively easy while getting rid of those last couple of percentage points is another story. Going from 9% to lets say 6% is much much more fifficult than going from 20% to 9%. How did you determine your current BF%? Not really doubting you but 9% is actually pretty low if it's a legit 9%. I'm 9% in my avatar and you can see I'm holding a small amount of fat in my lower abs, I'm pretty diced up other than that. But, assuming you're at 9%, I'd come off your diet and normalize your eating for a week to sort of re-set your metabolism and then get after it again. Going from high body fat to extremely low is usually not able to be done in a straight line, you may need to pop back to 10% or 11% even, then make your run for the lower numbers. What are you shooting for % wise?
Also, the idea that you have to eat every 2-3 hours is a myth that has been disproven in study after study. Meal frequency (to a degree) is totally unimportant. That's why the intermittent fasting has gotten so much traction recently. Metabolic rate is the same whether you eat every 2 hours or every 12 hours as long as the cals and macros are in line.

Hey bro, thanks alot for the reply. Really informative. Looking at your DP, I'd say I'm not 9% then! I measured like 10 times at different ways with a caliper and it stated 9%. But I probably say I gained 1-2% after 2-3 weeks of dropping cardio and resting up the body and giving it alot of carbs. It took 14 months to go from 22% to 9% though. Goal is to just master my dieting and ability to naturally go low in BF (I guess by looking at your picture, 7% would be my lowest desire?) before I start hitting the juice. I already know I can bulk (it's easy, been always bulking since I was 16 on and off), but cutting is really new to me since 3-4 years ago. Simply put, thats the game plan. Drop low on bf, try gaining muscle slowly if possible for a year while holding a max low of 7% or max high of 9% and see how far I can go naturally. Then I'll sauce up (been researching/reading/asking hell a-lot of questions on juice for about 4+ years now). But it's definitely my last resort since I want to build the perfect "base" before doing it. Reasonable enough right?

Also I believe your understanding on not having to eat every 2-3 hours. There was times where I'd eat 5 hours later, and still manage all my meals by the end of the day. I called it "minor fasting".

 

[Jag_Saiyan]

Sorry about the pictures since they arent clear. (Took them with a cell of my DSLR preview screen).
Ignore the fur also lol, I don't wax during winters.

https://fbcdn-sphotos-a.akamaihd.ne...977668_100001964381315_555305_904982946_n.jpg

https://fbcdn-sphotos-a.akamaihd.ne...44331_100001964381315_555306_1126883714_n.jpg

You can see in the picture that there's not much muscle shape due to me working out at home and just doing more endurance training (p90x), so weights are very limited.
I plan on hitting the gym at 8% bf, in 2 months? That's where muscle building begins.