Need help with diet.

[kkelis]

Hey guys!
Long story short ... I have been working out since last november and dieting. I was at 191pounds and 27% bodyfat . Now i remain at 191 pounds but with 19% bodyfat and i feel awesome. BUT!.....
I didnt get my diet off any site or ask anyone to tell me specifically what to eat . I was going my own thing this whole time. I want to tweak things up on my diet and try to get maximum results . Also ... the most important thing for me now is to continue maintaining my current status with bulking and burning fat.. ive been doing a good job(i think) till now since ive been dieting so many months and maintained my weight. I dont have a "real" plan for my diet and ill eat anything u tell me .. i have no problems eating any foods .
My meals are 6-7 a day ... 4 main meals 3 snacks.
Diet is something like this:

8:00- 6 eggs whites(2 are whole)
2 slices of brown bread with 2-3 slices of turkey breast .

10:00-10:30 - low fat yogurt and 2 scoops of protein shake .

13:00-13:30 - 5-6 once of chicken breast with 1/3 cup of brown rice

15:30 - 2 slice of brown bread with 2-3 slices of turkey breast
2 scoops of whey protein . 1 low fat yogurt.

18:30 - 1 cup of green beans or spinach with 2 breaded chicken burgers .

20:00 - workout

21:30 - 5-6 once chicken breast with 1/3 cup brown rice

23:30-00:00 6 egg whites (2 whole)

This is basically what ive been doing since november and managed to maintain my weight and drop my bodyfat almost 10% just about . So i assume i was bulking and cutting simultaneously ? i want to make this more effective as i want to grow more .. but also get rid of that fat !

Here;s my stats....
Age:26
Weight : 191 pounds
Height: 1'80 cm
bf: 19-20%
bmr : 1990.745
TDEE : 2868

 

[JamieOleBoy]

10% is hard, I see a few things that might need to be changed up but I'll let 3J get at you....you should probably focus on cutting or bulking, it's pretty hard to cut/bulk at the same time (pretty much impossible)

 

[kkelis]

Thanks .. i think the reason i managed to bulk and cut was because i was eatting "alot" of food for me ... but also the food was very clean .... i ate those foods exactly the way i wrote them .. no sauce on top or anything else.. no soda's etc... just water and that food . Also i ate no direct fat foods ... sometimes the chicken breast was fish fillets instead ....From what i know so far, im guessing that this bulking/ cutting thing thats happening to me is temporary and most probably because i had alot of fat.. and suddenly one day i woke up and decided never to order food again and stopped cooking oily and fatty food. Just guessing 3j help!

 

[kkelis]

3j ? jamy ?

 

[gymcandy]

only diet can do anything i mean , you 'll not get more benefit from this , you should have do more hard work for this

 

[Welter]

He's probably going to want to see your TDEE and the macros for that diet you just posted.

I would suggest adding cardio in there somewhere (if it's not) and your late meal should be red meat or some other type casien protein. Even a shake.

3j generally says shakes are only ok pwo and never to replace a meal. They are better then nothing but eat real food when ya can.

 

[kkelis]

TDEE : 2868
Im horrible with macro's and i always get different answers when i search for specific amounts... If its really needed though ill try to make it as accurate as possible .

I didnt mention cardio ... my bad...... i do cardio 5 times a week after my workout at night and i will be starting now to do cardio on saturday mornings aswell ( am on empty stomach) so that will be 6 days of cardio . Please dont ask me to do more then 30 minutes I get to bored on the treadmill and i hate walking alone outside .
I tweaked my diet a bit to something like this now:

8:00- 6 eggs whites(2 are whole)
2 slices of brown bread with 2-3 slices of turkey breast .

10:00-10:30 - low fat yogurt and half a tuna can.

13:00-13:30 - 5-6 once of chicken breast with 1/3 cup of brown rice

15:30 - 3 slice of brown bread with 4-5 slices of turkey breast
. 1 low fat yogurt.

18:30 - 1 cup of green beans or spinach with 2 breaded chicken burgers .

20:00 - workout

21:30 - 5-6 once chicken breast with 1/3 cup brown rice

23:30-00:00 6 eggs (2 are whole)


Taking Dlove's advice and getting rid of the shakes because i use to use them as replacements alot ... I prefer eatting real food to fill in that gap . if its not to much trouble ... can someone help me with macros for this ? or atleast tell me a good site that has good estimates because the ones i find are completely different between eachother .

Thanks,

 

[3J]

if you want macros for your diet input them into fitday.com

 

[kkelis]

Thanks 3j found the exact descriptions aswell and did it properly..... Ill do this over again ..i weighed myself today after 10 days and theres changes. Lost some weight apparently which hasnt happened since november... i was constantly losing fat with this diet but not weight on the scale... today it shows that i lost 2kgs in the last 10 days .. oh well ...
My main purpose is to bulk .... and i would love to lower down my bf%. i was 27% bf in november and now im at 19 % approxtimately and at the same weight .. so is there any other explanation on how i did this if its not "bulking and cutting" simultaneously ? Is there any way i keep doing this ? Is it my cardio killing the fat and the low healthy fats i eat daily maybe? would love to know whats going on

Diet is like this... I usually cheat a meal when i see something yummy infront of me but its not often . 1-2 meals max. a week.


8:00- 6 eggs whites(2 are whole)
2 slices of brown bread with 2-3 slices of turkey breast .

10:00-10:30 - low fat yogurt and half a tuna can.

13:00-13:30 - 5-6 once of chicken breast with 1/3 cup of brown rice

15:30 - 3 slice of brown bread with 4-5 slices of turkey breast
. 1 low fat yogurt.

18:30 - 1 cup of green beans or spinach with 2 breaded chicken burgers .

20:00 - workout

21:30 - 5-6 once chicken breast with 1/3 cup brown rice

23:30-00:00 6 eggs (2 are whole)

Pro:270 Carbs:215 Fat:77 Cal: 2504

Here;s my stats....
Age:26
Weight : 187 pounds
Height: 1'80 cm
bf: 19-20%
bmr : 1955.91
TDEE : 2868
Been working out since last november. 3 days lifting(mon. wed. fri.) ... cardio 5 days of 30 minute "fast" walking(mild-fast) on slight incline.

 

[3J]

at 19% you should be cutting imo..

and your obviously not eating enough for a bulk in the first place...

i would go 300/250/110 pro/carb/fat for a bulk

 

[3J]

also, change your last meal into a lean beef.. eggs run through u too quickly

 

[kkelis]

thought would be best to bulk and lose fat slowly ..... but what i should really do is get my bodyfat to around 12-13% then start bulking ...I can do that by christmas and that would be a good time to bulk cuz of all that food during the holidays
And yes... i see that theres not enough food for bulking .... and im assumeing that this diet with a few adjustments will be a good cutting diet?
Im doing cardio 6x week now .... so might aswell just cut... what do i need to change for this to be a good cutting diet?
Sorry for the confusion and all .. but im at the part where i want a change and didnt know what to do ... CUTTING IT IS!
Thanks again ,

 

[3J]

Thanks 3j found the exact descriptions aswell and did it properly..... Ill do this over again ..i weighed myself today after 10 days and theres changes. Lost some weight apparently which hasnt happened since november... i was constantly losing fat with this diet but not weight on the scale... today it shows that i lost 2kgs in the last 10 days .. oh well ...
My main purpose is to bulk .... and i would love to lower down my bf%. i was 27% bf in november and now im at 19 % approxtimately and at the same weight .. so is there any other explanation on how i did this if its not "bulking and cutting" simultaneously ? Is there any way i keep doing this ? Is it my cardio killing the fat and the low healthy fats i eat daily maybe? would love to know whats going on

Diet is like this... I usually cheat a meal when i see something yummy infront of me but its not often . 1-2 meals max. a week.


8:00- 6 eggs whites(2 are whole)
2 slices of brown bread with 2-3 slices of turkey breast .
lose the brown bread.. get more complex carbs.. oats would work better
10:00-10:30 - low fat yogurt and half a tuna can.
macros on the yogurt please...
13:00-13:30 - 5-6 once of chicken breast with 1/3 cup of brown rice

15:30 - 3 slice of brown bread with 4-5 slices of turkey breast
. 1 low fat yogurt.
again, lose the brown bread.. look into sweet potatoes, yams, brown rice, red kidney beans, red potatoes... etc
18:30 - 1 cup of green beans or spinach with 2 breaded chicken burgers .
cant do the breaded chicken.. do grilled chicken, where are the carbs?? ur aabout to go workout buddy.. add carbs here.. take them away from the 1530 if u like...
20:00 - workout

21:30 - 5-6 once chicken breast with 1/3 cup brown rice

23:30-00:00 6 eggs (2 are whole)
make this a slow digesting protein
Pro:270 Carbs:215 Fat:77 Cal: 2504

Here;s my stats....
Age:26
Weight : 187 pounds
Height: 1'80 cm
bf: 19-20%
bmr : 1955.91
TDEE : 2868
Been working out since last november. 3 days lifting(mon. wed. fri.) ... cardio 5 days of 30 minute "fast" walking(mild-fast) on slight incline.

in bold