Stuck, need help with diet.

[rboles17]

I need some diet help, i eat super clean and i am already pretty lean but im stuck around 8-9% bf. I lift 5 days a week and do cardio 3x a week after training sessions.

Stats:
6'0
185-190lbs
20 yrs old

Current Diet:
Meal 1--2 whole eggs, 1/2 cup oatmeal, black coffee, 1 scoop peanut butter

Meal 2--1 cup cottage cheese w/ fruit

Meal 3--6-7 oz. lean meat (chicken, turkey, tuna) 1 cup brown rice

Meal 4--protein shake or fruit

Meal 5--6-7oz lean meat, 1 cup brown rice, serving of veggies

50 gram protein shake post workout

Ya i know pretty boring, but any help will be greatly appreciated.

 

[rboles17]

anyone want to help?
by the way my goalds are to get as lean as possible but retain as much muscle as i can (hopefully not lose any).

 

[cobracock1979]

So basically you wanna drop BF and maintain muscle? Generally people would sugest super high protein, moderate fats and low carbs. Work for a calorie defecit or 500-1000 cals max. The main thing is the cal defecit - the high protein is to preserve muscle mass. Work out your maintenance calories (see the stickies)

Therefore what you need to do - go to FitDay - Free Weight Loss and Diet Journal. add in all your daily food intake. This will give you total cals, total grams of fat/carbs/protein. Your %'s should be around 20%carbs/ £45%protein/35%fats. Ballpark figures. Tailor your intake accordingly.

Cardo in the morning will burn fat, as will it post workout.

this has worked for me, others may have different suggestions. I have also tried a keto diet, but maybe a little extreme.

The main thing will be the calorie defecit and low intensity cardo morning or PWO.

You need to increase protein values in each meal. And make sure you are eating a lotta slow digesting protein before bed (casien or cottage cheese or NPB) or you fil fail to spare muscle due to a negative nitrogen balance during sleep hrs. Hope this helps

 

[cobracock1979]

.....

I need some diet help, i eat super clean and i am already pretty lean but im stuck around 8-9% bf. I lift 5 days a week and do cardio 3x a week after training sessions.

Stats:
6'0
185-190lbs
20 yrs old

Current Diet:


Meal 1--2 whole eggs, 1/2 cup oatmeal, black coffee, 1 scoop peanut butter more like 8 whites and 2 yolks

Meal 2--1 cup cottage cheese w/ fruit

Meal 3--6-7 oz. lean meat (chicken, turkey, tuna) 1 cup brown rice Add in veggies

Meal 4--protein shake or fruit Why OR fruit? Eat protein every 2.5 hours or you will definately lose LBM in a cal defecit
Meal 5--6-7oz lean meat, 1 cup brown rice, serving of veggies

50 gram protein shake post workout Add in BCAA+ LGlutamine (optional) + Waxy Maixe (optional) to replenish glycogen on a low carb diet

Need to add in a bedtime meal, preferably with EFA fats/ casien/ cottage cheese/ all of the above

Ya i know pretty boring, but any help will be greatly appreciated.

 

[joe d]

i would drop the post w/o cardio and do higher rep sets and more of them. and add cardio at night before bed. i would also cut carbs and fat. i would not use any numbers from a book or web site though. if you are mantaining size now then the numbers you already have are the only acurate numbers you are going to get. just take a small amount of carbs out and a small abount of fat, maybe 5-10%

 

[rboles17]

Thanks for the suggestions. So basically more slow digesting carbs and a better protien source before bed? My maintenace level is right at 3100 and i have been steadily staying around 2300, but progress has seemed to stop. Am i not eating enough?

 

[rboles17]

You said add a pwo meal, is this ok even tho i do not leave the gym until 930 or so?

 

[joe d]

Thanks for the suggestions. So basically more slow digesting carbs and a better protien source before bed? My maintenace level is right at 3100 and i have been steadily staying around 2300, but progress has seemed to stop. Am i not eating enough?

as you lose weight you need to gradually continue to lower your cals also. if progress stopped than that has become your new maintenance level. now you need to lower it again or add cardio or both.

 

[hurricane]

if u want to lose that few extra pounds i would go low carb(works for me) .. just make sure u stay extra high in protein to retain as much muscle as possible