Need some serious diet help...

[viciousness]

Whats up bro's Im starting to seriously lack on my diet after plateau'ing in weightloss. I decided to enter in a contest at my gym this summer for a 12 week phase and whoever comes out with the lowest bf% from when we started win's the pride etc etc. Any of you diet bro's know a cutting diet that will take me past my plateau? I dont care if I have to do cardio everyday (already am ) or continue to force feed the chicken with brown rice

Stats as of right now
6"1
245lb 21% bf

Any of you guys that can help,pleaseeeee do. The last time I posted cutting questions the advice helped me melt off a shitload of poundage.

-V

 

[pintoca]

how many cals are you eating right now? your BMR is about 2200cals... I can hook you up with the plan I'm following right now (super intense) or the one I was doing before (not as bad). Depends on how bad you want it

I plateaued about 3 weeks ago and did a 10 days mini-bulking (eating at TDDE level) cycle to shake things up... after doing that I am back into my fat-loss track.

 

[viciousness]

eating like 2200 cals a day....... OH I want it bad alright LOL im dyin to get passed this point of nothingness

 

[pintoca]

so you are eating 2200 cals right now? ot want to eat about 2200 cals?

Let me start with the training part of it: I lift 5 days a week, following this split:

Sun. Legs, Calves
Mon, Thu: Back, Traps, Biceps, Forearms
Tue-Fri: Chest, Triceps, Delts
Wed: Off
Saturday: Off

Now here is the catch: Most people will say that trainign body parts twice per day is overtraining and that might be the case IF YOUA RE BULKING and you have the energy to lift VERY heavy, however, my experience has been that when cutting, you lack the carbs to lift as heavy as you could so no matter how intense you think your workouts are, they are not 100% of what you could do, hence not as many fibers will be damaged.

Nevertheless, there are 72 hours rest between the workouts. I only do legs once a day because this is the day I really give it all, it falls on one of my card refeed so I am carbed up when I hit the gym on sunday evening. I normally get DOMS from the legs well into wednesday.

OK, now with cardio: no shortcuts here Broham, for me: 6 times a week (Mon, Tue, Wed, Thu, Fri, Sun), 45 min @ 75 ~ 85% MHR. Do it in the morning, midday afternoon, whenever, as long as you do it, it is ok. I personally,, do it right after lifting (normally lifit from 8 till 9 pm and then do cardio till 10pm).

answer the cal things so we can get into the diet details

 

[viciousness]

i eat 2200 cals a day but am thinking about bringing her down to 2100 to keep me sane.... do a 5-6 day split over here aswell,now lets get into details

 

[pintoca]

i eat 2200 cals a day but am thinking about bringing her down to 2100 to keep me sane.... do a 5-6 day split over here aswell,now lets get into details

ok, first things first: I obviously meant training sessions/week, not per day.

OK, my diet was simple, but very effective. I believe in doing this by the numbers and trying to keep it simple (Im not a great cook and have very little time).

I was doing a diet very similar to this for the longest while:

As you can see, it's a mid-protein, low-carb, mid fat one. That one is already like version 16 of my diets during the past 8 months.

Right now, and based on the assumption my BMR calculation is overestimated I lowered cals a bitr more to see how it goes. I am now at 1800 cals on my low days and 2500 on my high days. The ratios changed also to 45P, 35C, 25F (basically dropped 5% of fat and added it to the carbs, all of them at the PWO shake)

How does this diet look like, it's the simplest, most boring thing ever:

7:00 am 50gr oats, 300 ml 0,3%fat milk
1 tbsp Flax or walnut oil

10:00 am 1 slice whole wheat bread
1 chicken breast

01:00 pm 1 can of tuna in water
250 grs veggies (greens and beans)

04:00 pm 1 chicken breast

07:00 pm 1 chicken breast
1 tbsp flax or walnut oil

10:00 pm 50 grs whey
25 grs maltodextrose
25 grs dextrose

now this is what I eat 5 out of 7 days a week (there is a variation, since on Wednesdays I don't lift so I have to spread the carbs/proteins from the PWO into the other meals... easy)

on my high carb days, I eat the same protein sources (chicken and tuna) and add a cup of brown rice at 1:00pm, 4:00pm and 7:00 pm. The PWO shake remains the same

I simplified the diet beacause I was sick of cooking: chicken, hallibut, salmon, etc... now, it's only chicken and tuna...

So there you have it bro, it doesn't get any simpler that this. When in doubt, follow the plan in the picture and you will be fine. Just make sure you schedule your large muscle workouts (legs and back) on Thursdays & Sundays so you use the extra energy.

BTW, I'm not planning on staying on this 1800 cals thing for much longer, it was just a test. My BMR is supossed to be 1900 so I am quite happy at the 2000 range: Fat loss and very little LBM loss (until today, 6% of my total weight loss is LBM, but we are talking of 60 lbs lost)