Here is my diet, why can't I get ripped?

[High-Jacked]

I am looking for some advice on my diet. Here is a little info on me so you know my status and goals. I considered myself an experienced bodybuilder, I have been training smart and intense now for 5 years. I am 195lbs, 5'8", 14% bf. Here is my average days worth of food, keep in mind that I am trying to maintain muscle mass while slowly shedding bf: I am trying to get more of a "hard" look, with lower bf.

Meal 1
8 egg whites
1 cup oatmeal
1/4 cup blueberries
Meal 2
12oz Salmon (grilled)
1 large Yam
1 serving broccolli
Meal 3
1 can tuna
2 slices Whole grain wheat bread
low fat mayo
Meal 4 Pre-workout
5 egg whites
3/4 cup oatmeal
Post workout shake 40 grams whey mixed w/water

Meal 5
2 average sized chicken breasts
2 servings brown rice
salad (mixed greens)
Meal 6
1 chicken breast or low carb protein bar
1 serving broccolli

Meal 7 (middle of night)
40 g's whey mixed w/water


I consume about 7 litres of water daily.


I am confused as to whether my protein intake is to high, and if my carbs are to low? I cannot figure out why with a clean diet like this, that I am holding onto bf?? Could you give me some suggestions on where you think I should modify my diet?

I really appreciate it and if I can give you some good ol' green karma I will.

 

[ProteinFiend]

read this: animalbolics!

 

[M56M]

read this: animalbolics!

Have you actually tried that diet or know anybody who has successfully??

becuase it doesn't sound all that promising.

M56M

 

[ProteinFiend]

Have you actually tried that diet or know anybody who has successfully??

becuase it doesn't sound all that promising.

M56M

im on a version of it right now... basically keto before training, carb up after training. thats what you need to perserve (or gain) muscle and lose fat simultaneously

 

[canadianhitman]

Add up the calories bro, and be THOROUGH....it may be higher in cals than you are thinking.

 

[M56M]

just make little adjustments and see how it goes.

Drop the 40g of whey in the middle of the night to 20g,

Meal 5 drop to 1 chicken breast instead of 2.

Meal 3 drop the wheat bread, or cut it down to 1 slice instead of 2.

I think canadianhitman might be right, you need to slightly adjust you calories. Good luck, and lets us know what you decide.

M56M

 

[psychedout]

Its too many carbs IMO, but when I go-low carb the most I eat is 150 grams a day along with 350 grams of protien and 50 grams of fat.

On high carb days I eat about 400 -500 carbs.

I usually go 4 low carb days, 1 high carb day.

 

[BigAndy69]

Okay, first take a look at different bodyparts.

Do you hold most of your fat in stomach area?

Do you hold most of your fat in the butt, thighs?

Do you have a good amount of fat on your chest and lower back?

That way you can identify if insulin is your problem or estrogen.

I think insulin resistance is your problem

Lower your carb intake to 150g a day and up the protein a little.

Do you do any cardio?

Meal 5-6 no carbs. (no "2 slices Whole grain wheat bread")

Up the fiber level and add EFA's (essential fatty acids)

Also, if you have trouble with appetite a little ephedrine will help.

 

[panerai]

Ephedrine works great, sometimes too good, hehe...but don't take it close to bed time, because you will not be able to sleep.

 

[Testopro one]

Okay, first take a look at different bodyparts.

Do you hold most of your fat in stomach area?

Do you hold most of your fat in the butt, thighs?

Do you have a good amount of fat on your chest and lower back?

That way you can identify if insulin is your problem or estrogen.

I think insulin resistance is your problem

Lower your carb intake to 150g a day and up the protein a little.

Do you do any cardio?

Meal 5-6 no carbs. (no "2 slices Whole grain wheat bread")

Up the fiber level and add EFA's (essential fatty acids)

Also, if you have trouble with appetite a little ephedrine will help.

I was wondering how you can tell if it is insulin or estrogrn???