Diet Troubles

[mickyw2345]

Ok i posted a couple of threads about my dieting and i'm still having trouble so any advice would be greatly appreciated..

Stats

21,
102kg, (224 lbs)
6.3"
18% BF

2600 cals which consists of 42% carbs, 43% Protein, 13% Fat.

i use the fit day software so i think it's pretty accurate.

Anyway the biggest problem i find is that i'm still not dropping bodyfat and i feel i'm losing muscle and i think my post work out nutrition is out of whack since at the beginning of the week my energy levels are pretty high and by the end of the week it feels pretty low so i'm not to sure about that.

Routine - days split
Cardio - 30 - 40 mins 2 - 3 times a week but i tried bumping it up but i felt really low on energy. Especially at the end of the week which again lead me to the conclusio my diet is f***ked.

But basic diet:

Meal 1

1 scoop whey + 200ml Skimmed Milk
1 Whole Egg
50g Oats

Meal 2

Chicken Breast
50g Oats

Workout

Meal 3

Banana
Protein Shake

Meal 4

Tuna
30g Low fat mayo
100g Wholewheat Pasta

Meal 5

1 Scoop Whey + 200 ml Skimmed Milk
Chicken Breast
1 cup Vegetables

Meal 6

150g Broiled beef
1 Cup Vegetables

Meal 7

Casein Whey


it used to be 2000 - 2200 cals but i've bumped it up to the following as suggested in a previous post.

I also Supplement -

EFA - 1000 mg caps 2 caps 3 times a Day
Multi Vitamin

Anyway in addition to the diet i was thinking of adding in a few things maybe to help with the energy.

Creatine
Glutamine
Multi Mineral + a Higher Potency Multi Vit
Anti Oxidants.

i was also mulling around the idea of doing a prop and winstrol cycle so i could bring the cals down further and hold on to some muscle. But again if i can do it through proper diet it would be better but if this would work then i'd quite happily do it.

Anyway any help is greatly appreciated thanks alot.

Mickyw

 

[LeanMeOut]

That diet is horrible if losing bodyfat is your goal.....way too many carbs and sugars throughout the day. You are not taking in enough fat either, EFA's are essential when attempting to lose bodyfat and retain lean mass. Read my advice below and give it a try:

Ok i posted a couple of threads about my dieting and i'm still having trouble so any advice would be greatly appreciated..

Stats

21,
102kg, (224 lbs)
6.3"
18% BF

2600 cals which consists of 42% carbs, 43% Protein, 13% Fat.

i use the fit day software so i think it's pretty accurate.

Anyway the biggest problem i find is that i'm still not dropping bodyfat and i feel i'm losing muscle and i think my post work out nutrition is out of whack since at the beginning of the week my energy levels are pretty high and by the end of the week it feels pretty low so i'm not to sure about that.

Routine - days split
Cardio - 30 - 40 mins 2 - 3 times a week but i tried bumping it up but i felt really low on energy. Especially at the end of the week which again lead me to the conclusio my diet is f***ked.

Try doing cardio atleast 5 days a week..... nothing will make the fat melt off like doing cardio. Make sure you stay in the correct heart rate range for fat burn and stay on for atleast 45 minutes.

But basic diet:

Meal 1

1 scoop whey + 200ml Skimmed Milk
1 Whole Egg
50g Oats

Ditch the whole egg & skim milk. Add some egg whites and a scoop of protein powder to get your desired ammount of protein.

Meal 2

Chicken Breast
50g Oats

Ditch the oats....carbs are not needed here. Replace them with a healthy fat instead and some green veggies



Workout

Meal 3

Banana
Protein Shake

Try using a shake w/ dextrose sugar instead. A banana won't replenish muscle glycogen

Meal 4

Tuna
30g Low fat mayo
100g Wholewheat Pasta

This meal is fine, however I would ditch the mayo unless it is fat free (which in that case I would still ditch it as it is unnecessary sugar). Try using a chicken breast and a lower GI carb. The wheat pasta is fine if the glutten from it doesn't bloat you.

Meal 5

1 Scoop Whey + 200 ml Skimmed Milk
Chicken Breast
1 cup Vegetables

Again, ditch the skim milk and add a healthy fat to the mix. Skim milk = sugar which is counter productive in a cutting diet

Meal 6

150g Broiled beef
1 Cup Vegetables

This is good, make sure you get enough protein and fat for your needs in this meal.

Meal 7

Casein Whey

You can use Casein protein here, or just have a regular shake with a healthy fat like flax seed oil. It will hold your body over until morning.

it used to be 2000 - 2200 cals but i've bumped it up to the following as suggested in a previous post.

I also Supplement -

EFA - 1000 mg caps 2 caps 3 times a Day
Multi Vitamin

Anyway in addition to the diet i was thinking of adding in a few things maybe to help with the energy.

Creatine
Glutamine
Multi Mineral + a Higher Potency Multi Vit
Anti Oxidants.

i was also mulling around the idea of doing a prop and winstrol cycle so i could bring the cals down further and hold on to some muscle. But again if i can do it through proper diet it would be better but if this would work then i'd quite happily do it.

Anyway any help is greatly appreciated thanks alot.

Mickyw