Need help tweaking my diet... (its not working)

[youlikeadajuice?]

I'm 24yo, 190#, 6' and 20%BF. I've been trying to lower the bf for a while now, but I'm getting too many cals IMO.

How can I cut the cals down to about 1800?


meal 1- 4 boiled egg whites
2 whole eggs
2/3 cup oats

meal 2- 1c brown Rice
8 oz chicken or can of tuna

meal 3- Pw/o shake 75g Dextrose
46g whey
4 oz of skim milk

meal 4 - 8 oz chicken
med. sized yam (splenda and cinnamon)
green veggie (broccoli, asparagus, or greens etc)

meal 5 - 1/2 c cottage cheese
3 Tablespoons natty PB


Drinking only water with meals, and drinking 1.5 gallons of water/day.

Macro breakdown is: 2195 cals/ 226 p / 240 c/ 50 f

This is roughly a 40%p/ 40%c/ 20%F.


I need help losing roughly 500 cals ( to make room for some flax). I was thinking of losing the brown rice, but that is only 215 cals.

 

[BOOEY]

2000-2500 is a good caloric range for optimal fat burning AND conserving muscle, especially if you're also doing cardio

 

[wtlftr]

I would opt for a HIIT training program twice daily, if not already on one. Food looks good. Dextrose has its place, but maybe that is the culprit (never used it).

 

[supplyed]

i'd lose the milk pwo

 

[youlikeadajuice?]

I didn't really think the 4 oz of milk (no fat, 5 carbs) pwo, could really do any damage. It sure makes the shake alot better.

When I was doing 2500 cals/day, I was putting on fat. When I dropped to 2195/day - I have maintained.

I don't really do 'intense' cardio, b/c I have asthma, and I'm not able to do anything really intense. I usually walk for about 4 miles at a brisk pace.

 

[~SC~]

why ask for advice when you ignore all of it?

I had suggestions, but if you're not open to change, what's the point.

Milk pwo is assinine.

~SC~

 

[youlikeadajuice?]

I didn't reject all of it. I'm open to suggestions, but I just can't do intense cardio.

What is wrong with milk pwo?

 

[Dieharder]

milk postworkout sucks because it slows down the absorbtion rate of the protein, you want simple sugars and protein postworkout, not milk or any lactose product

 

[Dieharder]

if you are going to eat carbs, hiit would be best, i know people with asthma that do hiit, so i say stop being a girl and just do it, either that or lose the carbs, you might be insulin sensitive

 

[youlikeadajuice?]

I've tried HIIT. It doesn't work for me. I get to where I can't catch my breath after about 2 minutes, and really don't want to have an asthma attack.
I can do sprints, but I can't do anything continuous for very long. Usually a jog last about .5 miles, before my chest tightens up.

 

[Jandy]

milk postworkout sucks because it slows down the absorbtion rate of the protein, you want simple sugars and protein postworkout, not milk or any lactose product

I believe I have a read an article saying this is a myth... but I could be wrong, can you provide any articles that prove that whey absorbtion is in fact slowed by milk/lactose?

 

[youlikeadajuice?]

I really don't see that 5g of lactose is really a concern.

 

[the guy on the couch]

2000-2500 is a good caloric range for optimal fat burning AND conserving muscle, especially if you're also doing cardio

I dropped mine to 1600 and lost (so far) 19 lbs in 5 weeks. I'm in the same boat as this guy: originally 6'1", 200 (now 181), 23% (now ~16%). I haven't noticed much muscle loss. It's all there, although my strength gains have gone down very slightly. I'm even doing cardio 3x/week (400-500 cal sessions).

I think 2000-2500 cals might be a little high.

 

[youlikeadajuice?]

I think its too high as well, b/c when I tried it for about 3 months... I put on about 15 pounds of fat.

I cut the cals for 2 months and back down to normal weight