Starting To Plateau! Critique Diet Please!

[TR'05]

Hey Fellas, seem to be hitting a plateau on my cutting diet. Current stats: 6'1 190lbs maybe 14% bf -maybe less (not too sure). Would like to drop 5-10 more pounds, but more concerned about dropping the bf% to around 10.

Over the past couple months I have lost about 15 lbs id say and look a hell of a lot better. I am currently doing 50 minutes of low intensity cardio 6 times a week on an empty stomach and hit the weights 5 times a week (Monday thru Friday). Any suggestions on areas in the diet that need improvement? Or any criticism at all, for that matter, would be greatly appreciated.

NORMAL DAY'S DIET

Meal 1 PRO/CARB: I eat 45 minutes to an hour after cardio.

2/3 cup (measured dry) oatmeal (117 cals, 4.2g P, 20gC, 2.1g F)

12 egg whites (204/42/3.5/0)...or, 2 scoops WHEY mixed with water (220/46/3/3) if i am pressed for time.

New totals: (Cals/Pro/Carb/Fat) 321/48/30/5


Meal 2: PRO/FAT

6oz (170g) of white-meat turkey breast - (230/51/0/1)
2 tbsp natural peanut butter - (190/8/4/16)

totals: 420/59/4/17

Meal 3: PRO/FAT An hour before working out:

2 cans flaked white tuna (212 cals, 48 g protein, 0 carbs, and 1 g fat.
2tbsp Hellmann's Light Mayonaisse (100 cals, 0 protein, 0 carbs, and 10
grams fat).

Meal 3 totals: 312 calories, 48 g protein, 0 carbs, and 11 g of fat.

WORKOUT

PWO:

Two scoops protein mixed with water (220/46/3/3)
1/2c Dextrose (368/0/92/0)

totals: 588/50/95/3


Meal 4: PPWO

2 chicken breast (220/48/0/3)
1/4 cup brown rice (160/3/34/1)

Meal 4 totals: 380/51/34/4


Meal 5: PRO/FAT Before Bed

Two scoops Whey Protein mixed with water (220/46/3/3)
1 Tbsp flaxseed oil (120/0/0/14)

Meal 5 totals: 330/46/3/17


DAILY TOTALS: CALS/PROTEIN/CARBS/FAT...2351/300/166/60

[TR'05]

Oh yah, I also drink between 1-2 gallons of water a day.

[steve0]

bruh that diet looks damn good IMO, if any thing i would up ur carbs a lil bit, also are you haveing a ceat meal atleast once evrey two weeks ??

[fitnessguy]

your diet looks to be pretty well on Q. it's actually very similar to what i do in springtime. Personally, i like to have a pro/carb meal before i workout though (which would be #3). if things are plateauing(sp) then try switching things up. how? i dunno be creative. maybe replace a pro/fat with a pro/carb or vica versa, lower protein and up carbs a little, have a cheat meal before a workout everyone in a while. are you taking any supps or aas?

[fitnessguy]

oh i almost forgot, throw some green veggies in too... something high in fiber. maybe broccoli or asperagus(sp)

[taiboxa]

i have found that when i platue i will cycle my carbs for 2 weeks

basically go w/ an avg amount of carbs on day .. next day half it then go 2 days w/ minimal like ONLY PWO CARBS
then start over

i found this to be EXTREMELY BENEFICIAL when stuck in a rut while cutting good luck and PM me if u have any Q's

[TR'05]

Thanks for the quick replies, guys. I am au natural, as they say...no AAS or Suppies. I have a couple cheat meal every two weeks. I steer clear of the entire cheat days as i have the tendancy to go overboard. This Wednesday comin' up is my next cheat meal day- I cannot wait.

Ill definately toss in some green veggies. Should I keep the veggies to PRO/CARB meal, or could I have the veggies in the PRO/FAT meals, also?

I think every couple of days during the week ill switch up a PRO/FAT meal to PRO/CARB and see how that goes.

Thanks guys. Anyone else have any ideas?

[taiboxa]

veggies in both bro
their almost 100% water w/ fiber the carbs from any green vegie is negligble

[TR'05]

I cycle my carbs on weekends, which are my days off from weight training. I have just started to keep my carbs quite low on weekends- around 50 g or less...two weekends in so far and it definately is tough, but hopefully i see some results from it. Is that kind of the same deal, taiboxa?

[taiboxa]

I cycle my carbs on weekends, which are my days off from weight training. I have just started to keep my carbs quite low on weekends- around 50 g or less...two weekends in so far and it definately is tough, but hopefully i see some results from it. Is that kind of the same deal, taiboxa?

similar but to a lesser extent

[TR'05]

alright, I think ive got the jist of what your saying. I will give it a try and see if it helps. Thanks a ton, bro!

[fitnessguy]

i have also done something similar to what taiboxa speaks of. i may go all weekend (non workout days) with just pro/fat and then hit pro/carb back up for the week and this helps get me back on track. not quite what taiboxa is talking about but similar idea. it has worked for me...

[xtinaunasty]

im on a carb cycle diet right now. It's only been 2 1/2 weeks and i have seen results. i do low, medium, high, repeat. low days are around 50g, med 100g, high days 150g. I actually feel a lot better too and have more energy for my workouts.

i would suggest that or maybe try whole food carbs for PWO. i know some dont agree with this but i rotate between dex and whole carbs every couple weeks. just to change it up a bit.

another suggestion would be to have a carb up/re-feed day instead of an all out cheat day. One day a week eat 1g/lb pro and the rest healthy carbs, while keeping your fat to a minimum. fruits, whole grain pasta, fat free milk and yogurt, potatoes, etc. are good for these days.

[chest6]

im on a carb cycle diet right now. It's only been 2 1/2 weeks and i have seen results. i do low, medium, high, repeat. low days are around 50g, med 100g, high days 150g. I actually feel a lot better too and have more energy for my workouts.

i would suggest that or maybe try whole food carbs for PWO. i know some dont agree with this but i rotate between dex and whole carbs every couple weeks. just to change it up a bit.

another suggestion would be to have a carb up/re-feed day instead of an all out cheat day. One day a week eat 1g/lb pro and the rest healthy carbs, while keeping your fat to a minimum. fruits, whole grain pasta, fat free milk and yogurt, potatoes, etc. are good for these days.

That is a good idea. I think I will start making Sunday my carb day. Naturally I carb cycle depending on workout days or nonworkout days. On workout days I get 151g-171g...non workout about 40