Diet Gurus...Help Please

[alex7781]

Hey guys first time here in the diet forum, its been nice gaining weight and eating what I want but now to the wonderful task of trying to lose the fat and keep the muscle.. So I have been working with my diet for the past month and though I have seen changes in the level of body fat, I haven't seen what I would say are the changes one should see over a month. I started 1 Jan. here is a run down of the diet:

5'11
230

Wake 600

Meal 1

Protein Bar 175cals, 24g protein, 16g carbs, 6g sugars
Protein Shake 150 cals 24g protein, 1 carb, 1g sugar

Meal 2-6

Chicken Breast Boneless, Skinless, 200 cals, 25g protein, 0 carbs, 0 sugar
1 packet Regular instant oatmeal 100 Cals, 4g protein, 20g carbs, 0 sugar
Protein Shake 150Cals , 24 g protein, 1 carb, 1 g Sugar

Meal 7 *Post WO meal*
Same as meal 1

2900 Cals, 361 protein, 138 Carbs, very little sugar, keep fats fairly low also, do not use salt either...

So far I am stuck at 230, I go down a few LBs but I always go back too 230, I do 35-45 mins of Cardio 4-5 times a week...And not walking on an incline, running 2-3 miles and then doing the elliptical at a decent pace. This is after I lift weights, I lift at a moderate intensity so I can keep pushing a decent level of weight.

I am in between the 2 weeks on/off for Clen so I am taking green tea and caffiene right now, (think I got scammed on some ECA, dont buy from epherdrineforsale.com) but will go back on Clen on 1 FEB.

I am also running 500mg/wk of TEST E, and just stopped Deca at 400mg/wk, Going to switch to 700mg/wk Test prop, 50mg ed Tren Ace, 50mg ED, on Feb 1, then throwing in 50mg ED Winstrol, Clen, and maybe a low dose T3 on the 15th of Feb. I am also running 25mg Proviron in the morning and .25mg Armidex ED before bed and 1 squirt of AIFM. So water and bloat isnt an issue...

From my studies on here, it seems as though I got it all planned and I should be good, but I am just not losing weight, I mean visibily I see small changes in BF, but like I said not like what I wold think you should see after a month of cutting. Do I need to cut a meal out? If so which is best? Do I need to cut carbs? I try to keep sugar as low as possible, so that cant be it..... I am kinda stumped here guys or gals, if you have suggestions I am open to them...thank you

 

[RichGenetics]

More will come to help, but from my experience, you need to add some healthy fats in your diet. I find it helps me lose more fat when I have flax oil, almonds, organic peanut butter, etc in there along with protein. Don't eat fat with carbs. Cut out that protein bar and either add more protein powder, or something in it's place that's clean. Glycerin from the bar adds more carbs than it says.

You could also try changing around the eating order and cut out carbs all together after 3pm besides your PWO shake. I shock my body sometimes and changing up the way I eat sometimes makes my body burn differently.

That's .02 cents worth.

 

[alex7781]

Oh yeah I forgot to add the supps and times.....So I eat my first meal at 7am, then every two hrs until 5pm, go to the gym lift, run, and usually get the last meal down at about 830 9ish.....As for supps, I take 2g Flax, and 2g Fish Oil ED, 4g Glutamine, 2g Taurine, and 5g BCAAs ED..... So I guess I will cut the protein bars out all together and just keep the shakes in there....hopefully cutting 300 or so cals a day will help, and I will certainly try to get the carbs in before 3....Im not dieting for a show or anything, been in Afghanistan 15 months and want to go home to my wife looking my best.. thanks guys and more opinions are certainly welcome

 

[RichGenetics]

You do all of this in Afghanistan?? Congrats man, good job. I can barely get it done here in the USA much less if I was at war.

Yeah, try cutting out after 3pm, and then re-arrange certain things. Make certain that you don't take carbs when you take the flax oil/fats. Keep the protein and fats together and this will help with addipose reduction.

 

[ecke70]

Meal 2-6

Chicken Breast Boneless, Skinless, 200 cals, 25g protein, 0 carbs, 0 sugar
1 packet Regular instant oatmeal 100 Cals, 4g protein, 20g carbs, 0 sugar
Protein Shake 150Cals , 24 g protein, 1 carb, 1 g Sugar

is there a shake with every meal?? thats a total of 7 shakes a day..

also there really no point in eating every 2 hours 3-4 meals + a PWO shake is more than enough.

 

[Double3]

Bump your fish oil to like 16+g a day.

 

[alex7781]

You do all of this in Afghanistan?? Congrats man, good job. I can barely get it done here in the USA much less if I was at war

Yeah its not easy here either as you can see I have streamlined the process, instant oatmeal, protein shakes, and we have a place that makes chicken breast everyother day so I go in and grab 10 or 12 at a time and chow down....

is there a shake with every meal?? thats a total of 7 shakes a day..

also there really no point in eating every 2 hours 3-4 meals + a PWO shake is more than enough..

Yes, it is a shake with every meal, and I do this because I have read that when you intake carbs your insulin spikes, thus what you are eating is shuttled to the muscles a little better, so I eat the oatmeal, drink the shake to get protein in immediately, and eat chicken that will digest and go in over time....I am new to this diet stuff, so I got alot to learn, trial and error is the only true way to learn but I figure you guys know alot more than me so maybe you can add a little insight....

I am trying to use my own version of the cutting primer outlined in the sticky, on there he has 3 shakes per day... but what I call a shake is 300 cals, 48 g protein, pretty much a meal replacement.....

So maybe something like this then?

6 wake up

7AM- Shake, 300cals 48 g protein

9AM- Chicken- 175 cals, 24g protein, 2 packs of Oatmeal, 200 cals 40 g carbs

11AM Chicken- 175 cals, 24g protein, 2 packs of Oatmeal, 200 cals 40 g carbs

1PM Shake, 300 cals 48 g protein, 1 pack Oatmeal, 100 cals, 20g carbs

3PM Chicken 1/2 shake 150 cals, 24 g protein

5PM Chicken, 1/2 Shake 150 cals, 24g protein

630-830 Workout

9PM shake, 300 cals, 48g protein

2500 cals, 300g protein, 100g carbs, low sugar, low fat.....

Also on off days I carb cycle and eat no carbs except for the little bit I get from just eating, but no oatmeal or anything like that, I really dont want to dip below 300g on protein, I just cant see anywhere to cut calories without losing something like carbs that helps me perform a little better.....well let me know what you think guys....Also where in the world can you get that much Fish oil? I buy the capusles so I'd have to take 16 a day for that.....i know yo can buy it in bulk just not sure where...thanks guys

 

[Suareezay]

there really no point in eating every 2 hours 3-4 meals + a PWO shake is more than enough.

+1

7 meals a day, especially while dieting, is utterly ridiculous. unless of course you just have a thing for preparing and eating meals all day - in which case, go nuts. but a high meal frequency offers no physiological advantage over 2-4 meals a day. this doesnt address your weight loss problem, but should simplify things for you.

also, dont get too detail oriented - i see that your timing your intake of chicken shortly following a shake. just get the protein down, no need to time it for any magical purposes.

fat is also a good thing and should make up 20-30% of your overall calories. think nuts, nut butter, fish oil caps, olive oil, avocados, olives, and fattier fish.

glutamine and BCAAs are a waste of money, dont bother with them.

as for your weight loss problem - what is your bodyfat level? with those calories, and the drugs, you should be losing weight no problem. how accurately are you gauging your caloric intake - youd be surprised at how off some peoples estimates can be.

 

[alex7781]

I do get in some good fats, with the Fish oil and if I do snack during the day, which isnt often, I make sure its almonds, I would have to estimeate my BF at around 15%, I feel like I am spot on with the caloric estimate, I mean what I put down is what I eat, period, no snacking, cheat days are the 1st and 15th of the month, People always say 6-7 small meals is better for the metabolism, So there isnt any truth to this? I will cut the meals back if I have too, I am just leary of dipping below 300 g of protein.....I shouldnt really give a shit, I mean its not like I am making any money or doing a show, and when I get home I am sure I will go back to eating 3 meals a day with shakes to supplement.....oh well I am going to give these things a shot and I will update this thread in a week... thanks alot guys and by all means any more suggestions please add em..

 

[Suareezay]

I do get in some good fats, with the Fish oil and if I do snack during the day, which isnt often, I make sure its almonds,

a few fish oil caps contributes very little to overall fat intake. all youre eating is chicken (1g fat per ounce of meat) and oatmeal (3g fat per 1/2 cup), you need more direct fat sources. you should be taking in 64-96g of fat a day. the diet you have laid out is nowhere near that.

I would have to estimeate my BF at around 15%

at 15% your calories are pretty spot on for maintenance. the cardio you do is making a nice deficit, and you should be losing weight. how long have you been dieting?

People always say 6-7 small meals is better for the metabolism, So there isnt any truth to this?

this they do. most people dont have a clue what theyre talking about either.

I will cut the meals back if I have too, I am just leary of dipping below 300 g of protein.....

you dont have to cut meals back, theres nothing inherently wrong about a high meal frequency, its just unnecessarily time consuming. 300g of protein over, for example, 4 meals puts you at 75g per meal. very manageable.
.

 

[Suareezay]

2500 cals, 300g protein, 100g carbs, low sugar, low fat.....

your math is way off. 300p + 100c = 1600 calories.

which leaves 900 for fat, which is 100g. the diet you have laid out has maybe 30g tops, so youre looking at about 1870 calories, not 2500.

 

[alex7781]

a few fish oil caps contributes very little to overall fat intake. all youre eating is chicken (1g fat per ounce of meat) and oatmeal (3g fat per 1/2 cup), you need more direct fat sources. you should be taking in 64-96g of fat a day. the diet you have laid out is nowhere near that

I do agree I need more fat, going to research where I can buy in bulk

at 15% your calories are pretty spot on for maintenance. the cardio you do is making a nice deficit, and you should be losing weight. how long have you been dieting?

I have been watching/ playing with the diet since 1 Jan, adding carbs taking carbs, at one time I was eating 8 chicken breast a day and 4 meal replacment shakes, with no carbs.....just playing with it all and trying to find out what works for me, but I think this balanced approach will yield great results if I can make it work

this they do. most people dont have a clue what theyre talking about either.you dont have to cut meals back, theres nothing inherently wrong about a high meal frequency, its just unnecessarily time consuming. 300g of protein over, for example, 4 meals puts you at 75g per meal. very manageable.
.

Well like I said all my food is prepared for me, and for the oatmeal and shakes its just a matter of adding water and shaking or stirring, not a big sacrafice for getting where I would like to be in terms of fitness....

I see you said the second meal plan I laid out is a bit lagging in calories, if I can get those fats in there, does it look like a fairly sound meal plan over all?

 

[Suareezay]

I see you said the second meal plan I laid out is a bit lagging in calories, if I can get those fats in there, does it look like a fairly sound meal plan over all?

add the fats, and some fruits and veggies, and it looks fine to me assuming calories are accurate. dont be afraid to vary the carb and protein sources either.

 

[adidamps2]

add the fats, and some fruits and veggies, and it looks fine to me assuming calories are accurate. dont be afraid to vary the carb and protein sources either.

yeah like beef or pork every once in a while instead of chicken breast day in and day out...both can be found in lean cuts..or just look at what ever the cooks have laid out and pick the least fatty cuts of them.

 

[alex7781]

Awesome, yeah they do steak night every friday here so I can go in and grab three or four steaks, and usually will just cut any fat off since I cant really choose which I want.....But on a good note I jumped on the scale before my worrkout last night and was down too 226, and this is after eating all day and with a gallon of water in my gut....so I am pleased and will certainly tweak the diet a little to make it a bit more balanced, Just want to say thanks for all the help guys, I will keep yall updated on the progress....if your intrested at all....thanks fellas

 

[adidamps2]

hey alex were are the eggs man? i know that cowhalls provide either shitty scrambled eggs or hard boiled eggs...hell some times even "to order" eggs...or do you just not care for them? plus they would help close up some of that fat gap you have. 5g of fat per large egg plus 6g protein...so dont forget about those guys too.

personally if i had to choose in your situation i would go with hard boiled or "to order" eggs.

 

[alex7781]

yeah they have any type of egg you could want here, so do you think an Egg white omlete with some veggies cooked in would be good? The reason I dont do a regular breakfast is because I actually work at night, so I wake up at 6pm and work until 6 am, and they are making the eggs then so I usually skip a big meal that late in the day right before bed...

 

[Suareezay]

do you think an Egg white omlete with some veggies cooked in would be good?

like i said, you need more fat. youd want an omelette with at least a few yolks.

 

[ecke70]

plus the yellow part part is the one that would've lived. thats part I want to eat

 

[adidamps2]

like i said, you need more fat. youd want an omelette with at least a few yolks.

plus ALL the other nutritional factors stowed away in there. dont skimp up on the yolks. have a few they are worth it protein and fat wise.