I need a cutting diet HELP plz!!!

[6ft5]

Hi all I am 237lbs with about 20% bf.
i have been on a high protein low carb diet for about 2 months now and have lost a few pounds undoubtably as i can fit into my clothes a lot better.
The problem I am now faced with is that I seemed have plateaued and no longer losing.
I train 5 times a week and include 45mins cardio in every workout!!!
My eating involves:
breakfast: oats
mid morning & lunch: 1 grilled skinless chickenbreast
protein shakes between as snacks!
1 cup brown rice and brocolli

super: 6 egg white omlet
before bed : another protein shake

I'm not sure what my calorie intake is all I know is that I would really like to get as lean as i possibly can by June 2005!!!!!!!

Please can someone help me start the new year with a bang?

 

[6_pak]

Hi all I am 237lbs with about 20% bf.
i have been on a high protein low carb diet for about 2 months now and have lost a few pounds undoubtably as i can fit into my clothes a lot better.
The problem I am now faced with is that I seemed have plateaued and no longer losing.
I train 5 times a week and include 45mins cardio in every workout!!!
My eating involves:
breakfast: oats
1st & 2nd lunch: 1 grilled skinless chickenbreast
protein shakes between as snacks!
1 cup brown rice and brocolli

super: 6 egg white omlet
before bed : another protein shake

I'm not sure what my calorie intake is all I know is that I would really like to get as lean as i possibly can by June 2005!!!!!!!

Please can someone help me start the new year with a bang?

Cant help without more info!! Distribution of macros. total consumption of cals/carbs/pro/fats!!!! Also when do you do cardio??? Is there a PWO??? How many meals are you eating, count snacks as meals to be more accurate. You have no fats???? Your diet is lacking in many key areas, do more research and post a more in depth diet and i will critique!!! Also, not to patronize you, but if you have lost only a couple of pounds in 2 months, that should be your first hint that your definitely not doing something right!!

 

[6ft5]

Hi 6_pak
like said in my post i have clue what my calorie intake is hence the need for help and guidance.
i think my ratios are in the region of
proteins 60%/ carbs 35%/ and fats 5%
definately looks wierd!!!!!!!
i do my cardio after my weight training in the evening around 7pm as that is the only time i can get to the gym.
i have looked at almost 100 posts prior to asking for help and i do appreciate your reply as this is a learning curb for me.

my snacks are just fruit if available.
my pwo is normally non existant so i would say no pwo!!

also when i said i lost a couple of pounds i actually meant 30.8 pounds = 14kgs

i would really appreciate any suggestions you might have to get me on the right path!

 

[6ft5]

oh yeah 6_pak i take essential fatty acids (omega 3,6)

 

[6_pak]

Again, not to patronize you but it is obvious that this is a learning curve for you, but you still need to do your research. Try the diet stickys for examples. And YOU need to figure out your cal/pro/carb/fat intake. I cannot do that for you. One big reason why i cant is because you didnt give the portion size on everything. You need to do a search on nutritional facts, which will give you the info on the food. It sounds like to me that you just want me to write you a diet. You need to do that yourself and along the way i will help you.

 

[6ft5]

will see what i can find regarding the nutritional info and get back to you.
i have every intension of coming up with my own diet just looking for advice from far more experienced members.

 

[swordfish151]

Hi 6_pak
like said in my post i have clue what my calorie intake is hence the need for help and guidance.
i think my ratios are in the region of
proteins 60%/ carbs 35%/ and fats 5%
definately looks wierd!!!!!!!
i do my cardio after my weight training in the evening around 7pm as that is the only time i can get to the gym.
i have looked at almost 100 posts prior to asking for help and i do appreciate your reply as this is a learning curb for me.

my snacks are just fruit if available.
my pwo is normally non existant so i would say no pwo!!

also when i said i lost a couple of pounds i actually meant 30.8 pounds = 14kgs

i would really appreciate any suggestions you might have to get me on the right path!

hmmmm....whats your workout look like, you say you do cardio after you lift? what does your lifting schedule look like? Best time to do cardio is on an empty stomach in the am! lift at night...as far as your diet goes...you need to break it up more...find out how much your consuming in carbs fats and protein...this will give you a better idea...try doing cardio 6X a/wk, also try doing cardio first then lifting..are you on any supps? i think what worked for me best was cardio in the am...on empty...
5 scrambled eggs (1 whole) w/ 1/2 C oats

2 1/2 hours later portien shake..NO MILK! water only...i know i know..but if you want it that bad you will do it

lunch : boneless skinless chicken breast depending on size 1 or 2 w/1/4 C brown rice, 1 C broccoli

afternoon snack : protein shake

Dinner: chicken or lean meat, w/veggies (try not to cosume carbs at this time)

before bed another shake...try that for a month see how it works for you..keep in mind that the key is also dedication...you have to want it....oh and water water water..nothing else...no milk, juice, fruit...WATER! this is not a set diet but something to think about and compare...good luck

 

[6ft5]

swordfish due my work schedule i cant train the morning i set off for the office like 6.30am... i hate IT!!!
i know it's better to do cardio on an empty stomach in a perfect world i would.
the reason i do my cardio after is purely for energy conservation as i do lift heavy with short recovery breaks between sets.

my training days rotate:
mon: chest/bi's
wed: back/tri's
fri: legs/shoulders
sat: chest/bi's
sun: back/tri's

you get the picture and cardio on all training days.

thanks for the advice and i will include an extra day of cardio in the new year when i change my training program as well.

 

[swordfish151]

swordfish due my work schedule i cant train the morning i set off for the office like 6.30am... i hate IT!!!
i know it's better to do cardio on an empty stomach in a perfect world i would.
the reason i do my cardio after is purely for energy conservation as i do lift heavy with short recovery breaks between sets.

my training days rotate:
mon: chest/bi's
wed: back/tri's
fri: legs/shoulders
sat: chest/bi's
sun: back/tri's

you get the picture and cardio on all training days.

thanks for the advice and i will include an extra day of cardio in the new year when i change my training program as well.

i understand, sometimes i cant get to the gym in the am for my morning cardio..but if you really want to cut down then you need to do cardio first then lift..i know that you might be worried about losing size, but that is a sacrafice we have to make when "cutting" try a 3 day split meaning: meaning only lift 3X a wk and do cardio 6X a week..the day you dont lift gives you more time for cardio.....work on your diet as well...try it..change is good..