Weight loss slowing

[bigsiv]

Hi guys just need a little help with my diet. Been reading Marcus's diary and the prime explained and I think I need a little advice on carb cycling.

Stats 30 years old, height 5-10, weight 193lbs, bf% 13-15~. Currently not on cycle, cardio going really well. I don't want to lose any muscle so my calorie deficit is only 300 kcals.

[bigsiv]

Sorry my phone going mad my diet:

Breakfast

3 x slice of whole meal bread with peanut butter. P(20) c(40) f(15)
250 kcal

Meal 2

Chicken salad. P(60) c(30) f(5)
400 kcal

Lunch

Tuna salad p(12) c(0) f(7)
Nuts p(20) c(10) f(30)
Kcal 700

Dinner

Steak p(35) c(0) f(5)
Boiled eggs p(12) c(2) f(10)
Kcal 320

Snacks
Protein shake p(50) c(10) (5)
Nuts p(20) c(10) f(30)

Kcal600

Total protein. 197
Total carbs. 92
Total fat. 87
Total kcal. 2370

Cheers guys ANY input would be appreciated.

[Back In Black]

It's a slightly odd macro breakdown you have there buddy, any reason? Particularly your low protein intake?

I also think your cals are higher than a 300 deficit.

I would suggest you read GBrices new carb cycling stickie which should explain how you would go ahead with it.

[basketballfan22]

Sorry my phone going mad my diet:

Breakfast

3 x slice of whole meal bread with peanut butter. P(20) c(40) f(15)
250 kcal

Meal 2

Chicken salad. P(60) c(30) f(5)
400 kcal

Lunch

Tuna salad p(12) c(0) f(7)
Nuts p(20) c(10) f(30)
Kcal 700

Dinner

Steak p(35) c(0) f(5)
Boiled eggs p(12) c(2) f(10)
Kcal 320

Snacks
Protein shake p(50) c(10) (5)
Nuts p(20) c(10) f(30)

Kcal600

Total protein. 197
Total carbs. 92
Total fat. 87
Total kcal. 2370

Cheers guys ANY input would be appreciated.

Hey bigsiv, either your macros are wrong or you added them up incorrectly. You should have 229 grams of protein, 102 grams of carbohydrates, 107 grams of fat, and 2287 Calories. Also the macros that you added up should be (197 + 92)(4) + (87)(9) = 1939 Calories.

[bigsiv]

It's a slightly odd macro breakdown you have there buddy, any reason? Particularly your low protein intake?

I also think your cals are higher than a 300 deficit.

I would suggest you read GBrices new carb cycling stickie which should explain how you would go ahead with it.

Agreed I think I could up my protein and my macro split isn't the best. This is just a typical diet it does change a little but it definitely needs improving.

I'm still gaining muscle and not losing body fat so something is definitely off BIB

[bigsiv]

Hey bigsiv, either your macros are wrong or you added them up incorrectly. You should have 229 grams of protein, 102 grams of carbohydrates, 107 grams of fat, and 2287 Calories. Also the macros that you added up should be (197 + 92)(4) + (87)(9) = 1939 Calories.

Yeah something isn't right I don't think myfitnesspal is helping. This is the first real attempt at cutting I'm normally always trying to put beef on. Need serious help lol

[Back In Black]

Read the carb cycling and post a plan mate. I'm away next week but i will be on sporadically. I think you need to set your protein at 250g though, especially as you intend to cut.

[bigsiv]

Read the carb cycling and post a plan mate. I'm away next week but i will be on sporadically. I think you need to set your protein at 250g though, especially as you intend to cut.

I will get on it tomorrow buddy cheers

[bigsiv]

Just read gbrice carb cycling thread and his example of the cut diet looks ideal fir me. Looks like my macros are way off and my protein is to low. I'm gonna give it a go for 4 weeks and keeps yous posted in the results. Cheers

[aussie made]

Your fats are to high aswell IMO. I would go for 50g fats. 250 pro then like 150 carbs.

[Hulking2016]

It's a slightly odd macro breakdown you have there buddy, any reason? Particularly your low protein intake?

I also think your cals are higher than a 300 deficit.

I would suggest you read GBrices new carb cycling stickie which should explain how you would go ahead with it.

Can you put I link to it

[bigsiv]

Your fats are to high aswell IMO. I would go for 50g fats. 250 pro then like 150 carbs.

Yeah I'm tinkering with my macros as of today. I'm quite carb sensitive so the carb cycling appeals very much.
Today will be moderate carbs till Wednesday then low carbs for 3 days. I will bump my protein up to around 300 grams as Back in Black and gbrice advise

[cj111]

How much cardio you doing? Maybe you need to up your calories for a bit and not eat below maintenance.
How active are you ?

[bigsiv]

How much cardio you doing? Maybe you need to up your calories for a bit and not eat below maintenance.
How active are you ?

I'm a bricklayer doing strenuous work everyday sometimes the weekend. I train at 6.00 before work doing a 5 day split. Cardio.....around 2-3 times a week doing hiit on the treadmill for 15 mins followed by 4 x minute rounds on the boxing bag.

[cj111]

Crazy man, thats a pretty active lifestyle.. You're eating in a deficit already and burning cals all day at work. If anything you should be eating above maintenance and I bet you would still lose weight.
You're body is probably starving man, think what you burn on average at a day of work, probably 800 cals? Plus weights, plus cardio during the week, plus eating below maintenance already.. You're probably under eating by 1000 cals.
Try eating more, you've body is probably starving. I'm just speaking from personal experience, cause I'm a carpenter and on the go all day.. need fuel for workin man.

[bigsiv]

Crazy man, thats a pretty active lifestyle.. You're eating in a deficit already and burning cals all day at work. If anything you should be eating above maintenance and I bet you would still lose weight.
You're body is probably starving man, think what you burn on average at a day of work, probably 800 cals? Plus weights, plus cardio during the week, plus eating below maintenance already.. You're probably under eating by 1000 cals.
Try eating more, you've body is probably starving. I'm just speaking from personal experience, cause I'm a carpenter and on the go all day.. need fuel for workin man.

My energy levels are spot on I just seem to be looking different each week I.e thin one week bloated the next. In all honesty I'm probably pushing 16% bf when I'm bloated but other weeks I'm quite lean top 4 abs showing etc.
I'm definitely thinking its the carbs I can't seem to lose that little extra I need.

When I've re-calculated my calories I don't think the deficit is great enough, myfitnesspal is not helping either. I'm gonna play it week by week and change my carb intake and take note. 4 weeks watch this space.any extra help please keep it coming

[cj111]

Try the app calorie king, I find its more accurate and you can punch in grams/ounces.
I wouldn't run a greater deficit but that's just me.
Good luck whatever route you go down siv!

[bigsiv]

Try the app calorie king, I find its more accurate and you can punch in grams/ounces.
I wouldn't run a greater deficit but that's just me.
Good luck whatever route you go down siv!

Will do that cj thanks bud I will post up some results in a week