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bluetwistedsteel67
New member
I need help with my diet - I'm lost
Need some help with my diet. I am 5'8 183lbs but look bigger. I am right at 13% BF and stuck there. My goal is sub 10% (maybe 8 or 9). I work out with good intensity and do cardio 3-4 times per week with a combo of HIIT for 20 min or med intesity for 30min. My AAS cycle is mild with 50mg winnie EOD. My diet is below and I am wondering if I boost my cals if it will spur my fat loss on or add fat.
I eat the same thing pretty much every day as that is just the easiest way for me to stay disciplined
Breakfast 8:00
4 egg whites
half cup of GrapeNuts w/ non-fat milk (about 240 cals)
cup of black coffee
11:00
EAS Advantage Bar 230 cals (7g fat, 23g carbs, 21g protein, 0 sugars)
1:30
2 chicken breasts
half cup of brown rice
1 egg white
3:30
Whey protein shake w/ non-fat milk and 1 tablespoon olive oil mixed in
work out at 4:00
post workout
Whey protein shake w/o milk (water instead)
dinner (usually around 7:30)
2 chicken breasts or 2 pieces of fish (usually two 6oz pieces of Cod)
Vegetables (one cup) always green, usually zuccini or asperagus
half cup brown rice.
Total water intake 4 liters per day which is just over a gallon.
I will follow whatever diet I need to to achieve results and this diet is just frustrating because I feel like I'm eating clean and my only cheat is 1 light beer per week and am stuck. I have a generally lean body and should not be having this trouble. Oh and if it matters I am 37. Any advice would be helpful as I have a bet that I made in Jan that I could get below 10% by Labor Day (Sept 6th) and it's either going to cost me $100 or profit me $200.
Need some help with my diet. I am 5'8 183lbs but look bigger. I am right at 13% BF and stuck there. My goal is sub 10% (maybe 8 or 9). I work out with good intensity and do cardio 3-4 times per week with a combo of HIIT for 20 min or med intesity for 30min. My AAS cycle is mild with 50mg winnie EOD. My diet is below and I am wondering if I boost my cals if it will spur my fat loss on or add fat.
I eat the same thing pretty much every day as that is just the easiest way for me to stay disciplined
Breakfast 8:00
4 egg whites
half cup of GrapeNuts w/ non-fat milk (about 240 cals)
cup of black coffee
11:00
EAS Advantage Bar 230 cals (7g fat, 23g carbs, 21g protein, 0 sugars)
1:30
2 chicken breasts
half cup of brown rice
1 egg white
3:30
Whey protein shake w/ non-fat milk and 1 tablespoon olive oil mixed in
work out at 4:00
post workout
Whey protein shake w/o milk (water instead)
dinner (usually around 7:30)
2 chicken breasts or 2 pieces of fish (usually two 6oz pieces of Cod)
Vegetables (one cup) always green, usually zuccini or asperagus
half cup brown rice.
Total water intake 4 liters per day which is just over a gallon.
I will follow whatever diet I need to to achieve results and this diet is just frustrating because I feel like I'm eating clean and my only cheat is 1 light beer per week and am stuck. I have a generally lean body and should not be having this trouble. Oh and if it matters I am 37. Any advice would be helpful as I have a bet that I made in Jan that I could get below 10% by Labor Day (Sept 6th) and it's either going to cost me $100 or profit me $200.
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