Help with low carb diet

[tlm1]

Hi, I have been on a low carb diet for 4 weeks now and I am down 11 pounds. My question/problem is the past week I have not lost any weight (per scale). My diet has been very good and I have been jogging 2-2.5 miles every morning @ 5am. Here is a sample of my diet:

Breakfast: 3 egg whites, cheese, sausage
Protien shake: 50 g protein, 0 carbs, 0 fat
Mid morning Snack: 6-8 oz of grilled chicken, string cheese stick
Early Afternoon snack: 6-8 oz grilled chicken, 1 brat, 1 string cheese stick
Dinner: 8-10 oz of beef, chicken , salmon.. what ever meat is prepared by wife. Salad w/ful fat dressing
After evening workout: 50 g protein shake, o carb, o fat, with about 1/2 cup of ground flax seed added. One tablespoon on natural peanut butter.

I take the following supplements:

Fish oil, multi vitamin, iBCAA, and the Fat loss stack from Primordial Performance.

Do you guys see any improvements I can make?

I hit the weights 4-5 nights per week, doing 1 bodypart per night.

Any suggestions would be appreciated!!

Thanks

 

[DJLegacy2k1]

Im sorry Im a little lazy this morning, do you have a break down on your macros? (protein, fat, carbs) Also what are your stats, height, weight, bf%.

We can give you a little more help then.

-Legacy

 

[tlm1]

Im sorry Im a little lazy this morning, do you have a break down on your macros? (protein, fat, carbs) Also what are your stats, height, weight, bf%.

We can give you a little more help then.

-Legacy

My diet comes out to about 3,070 calories, 189g fat, 37g carb and 280g protein.

I am 41, 5'11" 220, bf probably around 20%. I have been lifting weights for the better part of the past 15 years, the past year or two have been pretty dedicated, also doing lots of cardio.

 

[elmarcouk]

Sounds like a plateau. Personally, id take the fat down, and up the protein to make up for calories. Have you considered carb cycling or CKD? I know alot of the bro's here prefer them over straight low carb.

 

[sbt2082]

I was also gonna suggest to drop the fats down to about 150g and assess again after a couple weeks. Also if you are doing low carb like that, you could surely have stalled out, ESPECIALLY if you aren't adding in either a weekly cheat meal or low fat/high carb refeed day each week.

 

[partagus]

Great advice here.

No matter what diet you do, your body will adjust.

Mix it up if you're going to keep doing low-carb.

Add in one cheat meal per week.

Drop the fat cals and add in more protein.

 

[tlm1]

Thanks to everyone who commented. I will drop fats down a little and add in a cheat meal this week to throw my body's metabolism for a loop.

THanks

 

[BodyND]

Ok please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your " diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros
MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible
please include the time of when u eat and the time of your workout
also tell me what your workout reg is...

BMR formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...
if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)
if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)
Total weight x bf in decimel form = total bf weight
Total weight - total bf weight = total lean body mass
if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..
for example..
i am 6.0 160lbs at 14% bf... so i would multiply 160 by .14
160 – 22.4 =137.6 lean body weight
137.6 / 2.2 = 62.5 lean mass in kg
160 + (21.6 x 62.5) = 1510 TDEE
Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...
you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet for critiquing and finalization...
please include macros and times just as before...

 

[tlm1]

Here is my routine:

Get up @ 5:00 go for 3 mile jog 5 mornings per week, takes about 35-40 minutes. Before my jog I take 1 serving of iBCAA.

After jog I take the following:

DX-7 multi vitiman
1 serving of Whey isolate protein shake (0 fat, 0 carb 25g protein)
Blood pressure pill
thyroid pill (underactive thyroid)
2 fish oil pills
1 heartburn bill (prilosec)
2 CLA pills


Breakfast: 3-4 large egg whites (egg beaters) with 1 cut up turkey brat mixed in with sprinkle of cheese on top. This is at 6:45 am.

9:30 I have 1 string cheese

10:45 I have 1 8 oz grilled chicken breast

2:30 I have 1 8 oz chicken breast and 1 low fat turkey brat

6:00 I have a 6-8 oz meat portion, normally chicken or steak and a vegatable. I stay away from carrots and peas.

I workout around 8:00 or 8:30 for about 45 minutes to an hour doing 1 bodypart per night. I workout 4 times per week.

After workout I have:

protein whey isolate shake
1 serving iBCAA
1/2 cup of organic ground flax meal in shake.


I am 5'11 220 lbs, with bodyfat of roughly 21-22%. My lean body mass is about 174 lbs.

Diet marcos are: 58/37/5 prot/fat/carb total calories are 2498. Daily amounts are 95g fat, 28 carb, 20 fiber, 311 protein.

I am an accountant so my daily activity is pretty much sitting on my butt in front of pc. My weekend diet is normally similar to the diet I listed above with the exception of the occasional beer or two or three. Thanks for your help!!

 

[BigJohnD]

A few people allready said it, but a refeed day of carbs may be in order... not a cheat day. =)