diet help

[ghostie]

hey guys first post happy to be hear and reading your info.

here my question, ive been training for years now since i was like 16 im 26 now and do a 4 day split. plus i play alot of basketball. i put alot of effort into strict eating n calorie watching but it seems it never pays off. i carbs cycle but have never got defined abs. the best i can get to is 13% BF. can you give me some pointers. im 5'8 and weight 80kg atm. here is what i eat.

breakfast 5.45am :4eggs with 30g oatmeal n black coffee
meal 2 9.30am :125g chicken breast with spinach leaves n cucumber
meal 3 12.30pm :150g beef mince 90% lean with 1 cup vegies mix of broc n coli
meal 4 4.30pm : (pre workout) pear, 30g mix nuts (almonds,brazil,cashew,peacan,walnut) n 100g tuna in oil.
meal 5 6.30pm : (post workout) 200g steak (eye fillet) 2 cups vegies ( string beans n broc) n 150g white long grain rice.
meal 6 9.30pm :125g cottage cheese n 10g bran ( for fiber)

i dont take any supps or shakes use to but thought they were a waste of money n rather have real food.

thats about 2400 calories n a 50/25/25 split being protein/fat/carbs. also wednesday n sunday i boost carbs to.

i really just wanna shred up!!!! i hate when people say to me you always are training but never that lean n they got more definition than me!!! argh so annoying. im thinking about turning to drugs to gain some size n loose body fat.

 

[NegroPops]

what kind of training do you do.. what kinds of body part splits, and set and rep range. What about your cardio regimen?

By my calculation.. your BMR would be around 1900 calories.. add in a moderate activity level.. and you will need around 2500-2800 calories per day to maintain current current weight. 2400 calories may not be a big enough of caloric deficit to see much change. The lower your body fat gets, the harder it is to shed off fat.. 13% is not a high percentage by any means.. so you may need to change up your diet a little bit. Also.. think about carbing up 2 consecutive days instead 2 split days during the week. And how many carbs are you consuming on those refeed days?

 

[ghostie]

monday: basketball game
tuesday: 1.5hrs weights shoulders n abs
wednesday: legs n tris 1.5hrs
thursday: basketball game
friday: chest n bis 1.5hrs
saturday: back n abs 1.5hrs
sunday basketball training 1.5 hrs

all weight session i warm up with 5 minutes of skipping to, and on shoulders day i do 20 minutes of boxing.

rep range are over a month, first week 12-15, week 2 10-12, week 3 10-12, week 4 4-6 so one heavy week a month.

thats low calories for me to, when i try to gain weight i dont see anything till around the 3600-4000 mark. it may be higher than 13% i cant really see any abs atm

 

[kuda']

45/20/10 ,,,try that macro spit for a few weeks

 

[NegroPops]

Try throwing in some fasted cardio in the morning when you wake up before you eat. And then some light cardio right after getting done with your weight training session.

Your body may also have just hit a platue.. which means it is time to switch things up a bit.

 

[semper03]

Definitely your diet and routine bro. Message me and I will set you up.

 

[ghostie]

negropops i will try some fasted cardio 3x a week or more? and if only 3 on which days weight days? also does it matter what carbs load days are on?

 

[NegroPops]

you should do the fasted cardio as much as you can.. 3+ days a week is a good start. Do light cardio everyday after weights. Nothing to insane.. just walk on a treadmill with an incline for 20 minutes at a brisk pace.

I have my higher carb days on the days I hit larger muscle groups.. chest, back, and legs. With your splits.. I'd carb up on tuesday and wednesday, or friday and saturday.

I didn't notice this before, but I am not a big believer in long gym sessions. I think you should hit it quick and hard.. 45 minutes to an hour max when hitting the weights.. and then some light cardio afterward. With any kind of caloric deficit.. you want to make sure you are not over training.

 

[ghostie]

ok ill start with fasted cardio 4 days a week,and do a few less exercise so it only goes an hour of weights. also ill load up on friday n saturdays.

how much should i increase carbs on load days? just for pre n post meals or every meal add carbs?

also the fasted cardio is that sprints n fast twitch stuff or just jogging around the block for 20 minutes ok?

 

[NegroPops]

Try adding in some drop sets and super sets into your weight training routine. Keep the intensity up and force all the blood into the muscles you can.

I consume the majority of my carbs for breakfast and pre and post workout. I think between 250-300 grams for those days would be a good starting point.

In my opinion.. I think you should stay away from strenuous cardio.. especially when in a caloric deficit. There is a fine line between burning fat and burning muscle and you don't want to cross it. I'd stick with light cardio like jogging.