Need Help with Diet

[BBDoc2012]

A little bit about me:

22 yo, 6'2, 210 lbs, about 12% bf, been lifting consistently for 4 years, all natural (for 2.5 years). Currently only suplements I take are Size On, protein, and vitamins.

My current diet usually is as follows:

meal 1
protein shake
piece of fruit (bananna, apple, etc)
Organic waffles, or wheat bread with all natural peanut butter

meal 2
almonds
cheese

meal 3
tuna sandwhich (lite mayo, tomatoes, lettuce)
carrots or celery

meal 4
chicken breast
brown rice
small salad

meal 5
protein shake

This diet is good, but I still feel hungry sometimes, and am not losing weight. I lost about 10 lbs, but have been stuck at 210 for over a month now. I don't do cardio, but train intensively with short rests to keep heart rate up. My goal is to get down to 8-10% bf, and just "feel" healthy, and not so bloated. Also, anyone now of any good bodybuilding diet books out there.

Keep in mind....I'm a college student and always on the run. It's hard to eat chicken 2-3 times a day. I need small easy meals to pack and take with me. Also, with the protein shakes I use 1% milk, is that ok?

Thanks for any help.

 

[disturbed311]

Honestly bro, IMO (and w/o knowing your portion sizes of each meal), It looks like you are getting too FEW calories..

Take a look at this 'guide' and thank Tatyana for posting it (i'm just copy and pasting it):::

"" NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels

Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

To lose weight, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements


My BMR

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

I am going to work this out based on what I want to maintain at, which is about 63 kg and 16% bodyfat

To calculate my lean mass

63 kg x 0.16 (16%) = 10.1 kg of fat

63 kg - 10.1 kg of fat = 52.9 kg lean tissue/muscle + water

BMR = 370 + (21.6 x 52.9 kg)
BMR = 1512.6 kcal/day rounded up to 1513 kcal/day

This is what physiologist have basically worked out to the best of their knowledge right now what my body would use just for all the basic housekeeping stuff. """




The above excerpt is extremely important and it definitely pertains to you.. Doing your dirty work and calculations for you, if you moderately exercise (3-5 days Lifting per week) then according by your weight and body fat percentage, you will need 3,385 cals just to maintain...

So to drop ONE pound of fat per week then just be 500 calories below 3,385 to be in a deficit of 3500cals (one pound) in a week... This means your daily calorie needs need to be about 2800 or even a little under that.... Anything WAY less, could stall metabolic rate thus slowing your fat burning capabilities..

But again I'm just making the assumption that your "portion sizes" are normal, which would mean you are definitely not getting ~~2700 cals for you to lose weight.. Seems like you are getting a lot less than that...

Get on to fitday.com Start putting in your calories and ALL the foods you eat and see where you stand... Good Luck

 

[xrsist]

you need cardio bro esp if you wanna get down to 8% bf

add another meal in there.. eggs as meal 1 then carry on with the rest of your diet if thats all you can afford at the moment

 

[Tatyana]

If your calories are too low, your body is going to hang on to the fat for dear life.

Your body does not know if your calories have dropped because you are trying to burn fat, or because you are starving.

One thing you may want to try is macronutrient partitioning/carb tapering.

This basically means either eat combos of mostly protein and carbs, or mostly protein and fat.

Your meals flutuate through the day with either carbs and fat, or just a lot of fat, then carbs.

Try eating all your meals with carbs earlier in the day, and then eating meals with fat in them (and fibrous carbs like veggies) at night.

There is also a distinct lack of veggies in your diet, BTW.

Also, where are you training in all of this? Do you have a pre-workout and post-work out meal/shake?

 

[Burning_Inside]

Honestly if you're already that lean it's going to be hard for you to mobilize the fat you do have for fuel unless you really start restricting carbs and doing a few tricks with your metabolism in that regard. Unless of course you have super genetics, but hey if you did, you wouldn't be here asking this question. My baseline suggestion is do some research on a cyclical ketogenic diet and training program.