I cant lose my fatness!

[bob123]

ok ive been cutting about 3 weeks now and im only down 1 or 2 lb tops.

180lb about 12%bf

im only running about 20 min 2x a week and i dont want to go much higher then this untill i really plataue and i dont think ive done so just yet.

also thermorexin 4 pills a day


Ive cut back my calories from 3500 to 3000 and now to 2800

meal 1
0.5 cup oats
small banana
1 scoop egg white protein
flax 14g fat


chicken breast 50g protein
..25 cups rice(1.5 cups wet)

chicken breast
vegies


vegies
Meat
1 tsp oil

pre workout
flax 14g fat
1 scoop whey white protein
2tblspn Flax Meal

post
2 scoop whey
60g dextro

1 hr later
chicken breast
.25 cups rice
low carb vegie blends


bed time
4 egg whites 1 yolk
2 tblsp. Natty Peanut butter

220g carbs, 316g protein, 72g fat

about 33%cals from carbs,45% protein, 22%fat

whats the problem here?

 

[BiggerthanLavar]

Take it for what it's worth but I say loose the banana and all the servings of rice. Also if you really want to cut, do cardio 3-4 times a week for 30 min. I would try walking ant a decent pace as opposed to running. I noticed that I seem to retain more muscle and burn more fat from walking that I do from running hard or interval training. Also hit the weights hard. I would throw in some creatine as well. you might gain some water weight from it initially but it will be more benficial in the long run in terms of muscle growth and recovery. Also I think you may be going about the wrong way in measuruing your progress. How tall are you? what you really want to do is lose BF, not just "weight". Get yourself a BF caliper and track your BF. Take your baseline and then track your progress from there. You just might be making changes in body composition but it's not being really reflected on the scale. Write everything down in a journal. I know it's crazy but that's what helped me drop nearly 80lbs and over 15% BF. Check my sig.

good luck and just give it some time.

 

[macro]

too much protein

you need at least 2 gals of water per day just to deal with that kind of protein intake



3000 cals, even 2800, is high for someone that is 180lbs and 12%

do 20-30min of cardio(even just moderate cycling) after lifting EVERY TIME (aside from reg cardio)
cardio after lifting is more lipolytic

 

[Faye]

I would reccomend dropping the protein to about 240 grams per day, you could also stand to drop the carbs to 200 grams per day and the fat to 60 grams per day, that totals out at 2300 calories per day, and is far more reasonable for cutting for someone your size.

Like BiggerthanLavar said, ditch the banana altogether to take care of your carbs, reduce the protein you take in each meal until you hit 240 grams per day, and ease up on the fats. Give that a try for 2 weeks, the weight should start to come off.

 

[bob123]

im 5'6

also can i get to like 8-10%bf with the cardio i have now or maybe just 1 more session i really hate cardio. Im not going for the freaky lean look just a beach look.


ide really like to keep the banana simply for potassium(any suggestions). I get the bare minimum on the rda as it is now.

 

[BiggerthanLavar]

Yes I think you can achieve the goal you want with one more cardio session. The Key would be to do cardio first thing in the morning on an empty stomach. That seems to be the best time(for your body) to burn fat. Also, Like I said above, hit the weights hard. The more muscle mass you have, the more calories you expend(even at rest) which equals more fat being burned for energy.

Oh, and if your worried about your mineral and vitamin intake make sure you take a good multi. You should also be adding all the EFA's(essential Fatt acids) to your supp list. Supplementation is very important while dieting. Do a search on what supps you need when dieting.

 

[SydBarrett]

Are you using creatine? I don't so I don't know the truthfulness of this, but I've read that creatine can cause a shift in the proportion of carbs/fat that gets burned in favor of carbs which would mean fat retention.

 

[Makaveli_786]

I would reccomend dropping the protein to about 240 grams per day, you could also stand to drop the carbs to 200 grams per day and the fat to 60 grams per day, that totals out at 2300 calories per day, and is far more reasonable for cutting for someone your size.

Like BiggerthanLavar said, ditch the banana altogether to take care of your carbs, reduce the protein you take in each meal until you hit 240 grams per day, and ease up on the fats. Give that a try for 2 weeks, the weight should start to come off.

Always nice to c u faye...

Man I recommend what faye said plus upping the cardio, running a mile and walking a mile burn the same amount of calories but running a mile has the added advantage of increasing your metabolism, if you just need to burn a few extra calories then walk but if you really need the increased metabolism speed and dont mind running then run for your life.

 

[Makaveli_786]

Are you using creatine? I don't so I don't know the truthfulness of this, but I've read that creatine can cause a shift in the proportion of carbs/fat that gets burned in favor of carbs which would mean fat retention.

Creatine and Carbs help each other get into the muscle real easy, thing is if your low on carbs then its all rushed to the muscle with Creatine which means you have no calories left to deal with anything, thats what that might mean.

On Creatine most people are bulking so carbs shouldnt be a problem, I dont see too many people suffering from this problem.

 

[Got Fina?]

Well i got down from 15 to 6% bf last summer in 4 months...

I say loose the rice and dont touch carbs after 3pm thats how i did it

 

[bob123]

You think i should even drop my post workout simple carbs? I have to work out late in day i get up at 6 for work and im in the gym by 6 at night so not much choice there. or you think i should drop the carbs with dinner. Im not trying to get to 5% by the way 8% at the least.

 

[artharbinson]

No..the carbs after your workout are essential.

 

[bob123]

Thanks for all your help guys only been doing this diet for about a week now and im already down 3 lb! That may be a little too much but its most likely b/c i have a really physically demanding job I may bump up cals a little? 100 or so?

 

[Mudge]

I would not worry too much, water weight comes and goes very quickly. If you want to get serious, track your LBM pounds.

 

[BiggerthanLavar]

Thanks for all your help guys only been doing this diet for about a week now and im already down 3 lb! That may be a little too much but its most likely b/c i have a really physically demanding job I may bump up cals a little? 100 or so?

Good job, 1lb a week sounds pretty good, pretty normal. I'd say you're on the right track. As long as you FEEL good, don't change a thing. besides 100 cal. really doesn't make too much of a difference. Best thing to do as it was said above is track your LBM. Get yourself a BF caliper and start tracking your progress that way instead of the scale. Take pics of yourself too. we all think we look a certain way in the mirror but the pics don't lie like our eyes do. You might also want to break out the tape measure and get your stats. it's just one more way to quantify your progress w/o having to step on the scale.