How does this happen?

**chest6** · 05-19-2006, 09:20 PM

I have been cutting for about 6 weeks now and my net weight loss is actually 1 pound gained. I cheated 1 time the entire time and that was a week ago. Here is my meal setup. I'll list the macros off the top of my head..

Stats 6'2" 240lbs around 14% bf 19 years old

1. 10 eggwhites
1/2 cup oats

53g pro/3g fat/34g carb

2. 6oz tuna
1tbspn mayo
33g pro/13g fat/0g carb

3. 1 chicken breast
1 tbspn flax

45g pro/16g fat/0g carb

4. 1.5 scoops whey isolate
1/2 cup oats

42g pro/3g fat/27g carb

5. PWO 2 scoops whey isolate/1 cup skim/1 cup oats
69g pro/ 6g fat/66g carb

6. PPWO 2 chicken breasts
1 cup brown rice
93g pro/3g fat/33g carb

7. 6 eggwhites
1 tbspn flax

30g pro/16g fat/0g carb

365g pro/60g fat/160g carb

Comes out to 2640 Calories. Recently I just have one large chicken breast for the PPWO meal..being that 93g protein at one time might be taking it a little far. This brings down my calories to around 150. I also see the concern from the pwo shake with the lower carbs than protein. Just an experiment to do without dextrose while cutting and see how I react. Past few days I have upped the flax intake to another tablespoon a day and I have been ending on my PPWO meal...so thats about the only changes. That is due to working out late and having to go straight to sleep since I have class at 8am. I average cardio 5 days a week at 45mins in the morning on empty at 70% of my MHR. I've been taking normal supps, R ALA, Vit C&B, ECA and started lipoderm 2 weeks ago (see log in supp forum). I don't however see how in the world I appear to be gaining fat in my stomach?? Can anyone help? Let me know if I left anything out..

**wolfstriked** · 05-19-2006, 09:38 PM

Try cutting out meal 7 and reducing meal 6 to one chicken breast and 1/2 cup rice.

**TADOLFI** · 05-19-2006, 10:09 PM

Here's my 2 cents chest...
Depending on the fats you are ingesting - they may slow down the nutrient absorbtion of some of the things you're eating. I would try to get that number down to 40 grams and bump the carbs up about to about 220 grams.

I sometimes have luck kick starting the loosing cycle again by loading carbs for a day and a half and then going back to my main diet.

I know some of the more experienced folks will be able to help more.
Keep your chin up brother!

~Troy

**chest6** · 05-20-2006, 01:08 AM

Thanks for the help guys. Just really discouraging because its been 6 weeks and I havent lost a pound....only strength

I'd be fine with strength loss if I was losing fat..but that isn't the case..

**mwolffey** · 05-20-2006, 06:43 AM

when are you doing cardio bro???

**Wrath1664** · 05-20-2006, 07:02 AM

Originally Posted by mwolffey

when are you doing cardio bro???

he said he average cardio 5 days a week at 45mins in the morning on empty at 70% of my MHR.

**steve0** · 05-20-2006, 09:11 AM

chest you got 40lbs on me and im cutting as well and eating the same amount of Kcals as you !!!! and im takeing down more carbs !! what gives i think you need to be hittin 3000 kcals.

**wolfstriked** · 05-20-2006, 11:33 AM

I was started on 100mcg synthroid for my underactive thyroid and the weight was melting off.A friend from work would joke and say..burn baby burn!.

My doctor who is purely by the book said since my thryoid has normalized that I now need 88mcg synthroid.Weight came back on and I have to eat less now to simulate weightloss.I also dont feel like I have the same energy now compared to being on 100mcg.Just wanted to throw that in since we are all different.

I say try a week at 2000calories.Chest you do say that you do 45 minutes 5 days a week,but what about the rest of the day?Are you active all day or do you sit at a desk?Walk to work or drive?

**locutus** · 05-20-2006, 12:59 PM

Bro, Im not an expert on fat intake but I have been reading alot about it lately and to me it seems that 60g of Fat a day is a lot. Thats the equivalant to more than 2 Big Macs a day. Again, Im not an expert but I think you probably wont need more than one serving of flax a day mixed into one of your shakes. I also noticed that meal 2 has 13g of fat. Use Fat free mayo in your tuna instead of full fat. It has a little more salt, but in my opinion its nothing to worry about as long as you have a very low salt diet to begin with.

Maybe you can get bcap or one of those diet junkies who have been through this to chime in on this thread for ya. Keep us posted on this.

**chest6** · 05-20-2006, 01:44 PM

Thanks for all the help. I think I might try a little higher carbs..since last time I wilted away when I cut my carbs too much. I think I might also drop the fat. 1 tbspn of flax could be enough, I agree. You guys think I should get fat free mayo instead of full fat?

For cardio I either walk on an incline or do elliptical. Always hit 140bpm (70% MHR for me) for 45 mins. Takes 20 mins or so to get up there..but its 140 from then on out.

At work I cashier so it is mostly standing. I wouldn't say I'm completely sedentary throughout the day. Im always tired after work..but thats probably because I am outside in the garden area and its 90 outside lately.

**steve0** · 05-20-2006, 01:49 PM

Originally Posted by chest6

Thanks for all the help. I think I might try a little higher carbs..since last time I wilted away when I cut my carbs too much. I think I might also drop the fat. 1 tbspn of flax could be enough, I agree. You guys think I should get fat free mayo instead of full fat?

For cardio I either walk on an incline or do elliptical. Always hit 140bpm (70% MHR for me) for 45 mins. Takes 20 mins or so to get up there..but its 140 from then on out.

At work I cashier so it is mostly standing. I wouldn't say I'm completely sedentary throughout the day. Im always tired after work..but thats probably because I am outside in the garden area and its 90 outside lately.

standing all day makes you burn much more calories than sitting so yeah your up walking around all day and doing 45 mins of cardio pluse ur weights i whould totaly be hitting down at least 3000kcals aday if not more !!!!

**chest6** · 05-20-2006, 04:36 PM

Originally Posted by steve0

standing all day makes you burn much more calories than sitting so yeah your up walking around all day and doing 45 mins of cardio pluse ur weights i whould totaly be hitting down at least 3000kcals aday if not more !!!!

sounds good..the more food I get the happier I am. I was thinkin that. Workin all day I need a lot more cals. Time to up the carbs..Thanks man. Thats why I've noticed more strength loss this week bcuz all this work + cuttin more cals..

**steve0** · 05-20-2006, 04:49 PM

Originally Posted by chest6

sounds good..the more food I get the happier I am. I was thinkin that. Workin all day I need a lot more cals. Time to up the carbs..Thanks man. Thats why I've noticed more strength loss this week bcuz all this work + cuttin more cals..

i use to work for UPS and load packages bro, i complety cut out cardio after i got that job i was over doing it, loading and lifting in the same day i was slamming down 300 grams of carbs a day 5 out of my 6 meal were are pro/carb meal my before bed shake was a pro/fat with flax i was shredded due im thinking of going back to that type of diet but my activity level is not as demanding now.

**chest6** · 05-20-2006, 05:07 PM

Yeah..I need to bring down the fat and like....double my carbs at least I am thinking

**steve0** · 05-20-2006, 05:26 PM

if you dont mind post up your diet after you have revamped it or PM it to me i whould like to see it

**chest6** · 05-20-2006, 06:55 PM

no problem..ill make some mods and then post it up late late tonight...

**steve0** · 05-21-2006, 10:53 AM

well post it up !

**chest6** · 05-21-2006, 01:36 PM

Forgot about it..

1. 10 eggwhites
1 cup oats

2. 12 oz tuna
mayo

3. 1 chicken breast
1 tbspn natty pb

4. 2 scoops whey
1/2 cup oats

5. PWO same

6. PPWO same

7. 10 eggwhites
1 tbspn flax

This seems like a little much during cutting. What u think steve0? On nonworkout days is when I think what I do is really important too. I have been having 1 cup oats 2x a day on off days. I think I might bring the carbs around the same for both days..but then again I didn't see much progres when I ate 500 below maintenance for the other 4 weeks. I maintained strength very well..even gained a little bit..just not much results in fat loss..HOWEVER I practically did not do cardio. So there ya go..could be my problem

**steve0** · 05-21-2006, 04:05 PM

Originally Posted by chest6

Forgot about it..

1. 10 eggwhites
1 cup oats

2. 12 oz tuna
mayo

3. 1 chicken breast
1 tbspn natty pb

4. 2 scoops whey
1/2 cup oats

5. PWO same

6. PPWO same

7. 10 eggwhites
1 tbspn flax

This seems like a little much during cutting. What u think steve0? On nonworkout days is when I think what I do is really important too. I have been having 1 cup oats 2x a day on off days. I think I might bring the carbs around the same for both days..but then again I didn't see much progres when I ate 500 below maintenance for the other 4 weeks. I maintained strength very well..even gained a little bit..just not much results in fat loss..HOWEVER I practically did not do cardio. So there ya go..could be my problem

chest your no newbi give me your macros bruh, im guessing around 3,000 cals ??

and with what meals are you haveing the oats ?

**chest6** · 05-21-2006, 06:26 PM

Originally Posted by steve0

chest your no newbi give me your macros bruh, im guessing around 3,000 cals ??

and with what meals are you haveing the oats ?

Usually one non workout days its meal 1 and 3. Meal 3 lately is coming at 12:30 PM.

1. 10 eggwhites
1 cup oats

60g pro/6g fat/60g carb

2. 12 oz tuna
mayo

65g pro/11g fat/0g carb
3. 1 chicken breast
1 tbspn natty pb

54g pro/10g fat/5g carb (2 fiber)

4. 2 scoops whey isolate
1/2 cup oats

55g pro/3g fat/27g carb
5. PWO same (1cup skim milk/1 cup oats/2 scoops isolate)

69g pro/6g fat/66g carb
6. PPWO same (2 chik breasts, 1 cup brown rice..am adding Brocoli tmr)

96g pro

/4g fat/35g carb
7. 10 eggwhites
1 tbspn flax

50g pro/14g fat/0g carb

Total 389g pro/54g fat/191g carb=2806 cals

Seems very similar to me. 2806 sounds about right to me. Thank you for all the help thus far..

**spound** · 05-21-2006, 06:55 PM

Ok, I am going to add my two cents

Originally Posted by chest6

Usually one non workout days its meal 1 and 3. Meal 3 lately is coming at 12:30 PM.

1. 10 eggwhites
1 cup oats I would cut the oats in half here and throw in 1/2 cup of frozen blueberries or strawberries. I know many people say fruits are a no-no while cutting but these two fruits are low glycemic and very good for you with great antoxidants, they will help you feel more full as well. Maybe throw in one yolk

60g pro/6g fat/60g carb

2. 12 oz tuna
mayo

65g pro/11g fat/0g carb
3. 1 chicken breast
1 tbspn natty pb

54g pro/10g fat/5g carb (2 fiber)

4. 2 scoops whey isolate
1/2 cup oats I would make sure you eat this meal a good hour or more before you train so that your gut is empty before training and this meal and your PWO shake dont end up being too close together. ALso, this will help completely deplete glycogen stores for better nutrient uptake after training.

55g pro/3g fat/27g carb
5. PWO same (1cup skim milk/1 cup oats/2 scoops isolate)

69g pro/6g fat/66g carb
6. PPWO same (2 chik breasts, 1 cup brown rice..am adding Brocoli tmr)I would cut the brown rice down to 1/2 cup for your PPWO meal.

96g pro

/4g fat/35g carb
7. 10 eggwhites Cottage cheese may help keep you a little more anabolic throughout the night
1 tbspn flax

50g pro/14g fat/0g carb

Total 389g pro/54g fat/191g carb=2806 cals At your size, I would have your cals around 2800 on training days (with around 280ish carbs and 2200 (with about 100 or so g of carbs) on non training days and adjust accordingly from there

*****One big thing I noticed is there are not much veggies in your diet, you need veggies bro!! THey are great for you and have good fiber and fill you up.
Seems very similar to me. 2806 sounds about right to me. Thank you for all the help thus far..

**spound** · 05-21-2006, 07:01 PM

BTW, you say you have gained a pound, but do you look any leaner in the mirror. Your diet looks pretty close to optimal, with just a little tweaking, so you could have put on a little muscle. Just b/c you are losing strength does not necessarily mean you are losing muscle. Also, what did that cheat meal day you had look like and when was it? DId you have any weight losss before that day?

**chest6** · 05-21-2006, 07:22 PM

couple things. I have my pre workout shake and then wait 30-35 mins then drive to go to the gym. Takes me about 10 mins to drive there and start..so its close to an hour. The brown rice 1/2 cup uncooked is what it is..1 cup cooked so I just listed the 1 cup cooked. 1/2 cup uncooked/1 cup cooked is 33g carb. About the veggies..I did get some broccoli recently..so I'll add that in to a few of the meals. You could be right about the little muscle. As I stated earlier..somewhere in those long posts..I gained strength in a few of those weeks during cutting. Maybe I actually did gain a little muscle because I was eating pretty close to maintenance..but who knows. My cheat meal was a chiptole burrito and 11 subway cookies..a little much probably. No other cheats in the 6 weeks other than that, though. I think I still need to lower my fats..but that would pretty much mean having protein only meals.

**steve0** · 05-21-2006, 07:39 PM

1. 10 eggwhites
1 cup oats I would cut the oats in half here and throw in 1/2 cup of frozen blueberries or strawberries. I know many people say fruits are a no-no while cutting but these two fruits are low glycemic and very good for you with great antoxidants, they will help you feel more full as well. Maybe throw in one yolk

60g pro/6g fat/60g carb

2. 12 oz tuna
mayo

65g pro/11g fat/0g carb
3. 1 chicken breast
1 tbspn natty pb

54g pro/10g fat/5g carb (2 fiber)

4. 2 scoops whey isolate
1/2 cup oats I would make sure you eat this meal a good hour or more before you train so that your gut is empty before training and this meal and your PWO shake dont end up being too close together. ALso, this will help completely deplete glycogen stores for better nutrient uptake after training.

55g pro/3g fat/27g carb
5. PWO same (1cup skim milk/1 cup oats/2 scoops isolate)

69g pro/6g fat/66g carb
6. PPWO same (2 chik breasts, 1 cup brown rice..am adding Brocoli tmr)I would cut the brown rice down to 1/2 cup for your PPWO meal.

96g pro /4g fat/35g carb
7. 10 eggwhites Cottage cheese may help keep you a little more anabolic throughout the night
1 tbspn flax

50g pro/14g fat/0g carb

Total 389g pro/54g fat/191g carb=2806 cals At your size, I would have your cals around 2800 on training days (with around 280ish carbs and 2200 (with about 100 or so g of carbs) on non training days and adjust accordingly from there

*****One big thing I noticed is there are not much veggies in your diet, you need veggies bro!! THey are great for you and have good fiber and fill you up.
Seems very similar to me. 2806 sounds about right to me. Thank you for all the help thus far..

i like the suggestions Spoud has made to your diet the beeries in the morning are a great suggestion, also in meal 5 you say " 1 cup oats but only 27 grams of carbs, whouldnt it be 54 grams ? unless you meant to put half cup. And also haveing a meal with 96 grams of protein in it just plainly seems like a waste of protein IMO

**spound** · 05-21-2006, 08:30 PM

Originally Posted by chest6

couple things. I have my pre workout shake and then wait 30-35 mins then drive to go to the gym. Takes me about 10 mins to drive there and start..so its close to an hour. The brown rice 1/2 cup uncooked is what it is..1 cup cooked so I just listed the 1 cup cooked. 1/2 cup uncooked/1 cup cooked is 33g carb. About the veggies..I did get some broccoli recently..so I'll add that in to a few of the meals. You could be right about the little muscle. As I stated earlier..somewhere in those long posts..I gained strength in a few of those weeks during cutting. Maybe I actually did gain a little muscle because I was eating pretty close to maintenance..but who knows. My cheat meal was a chiptole burrito and 11 subway cookies..a little much probably. No other cheats in the 6 weeks other than that, though. I think I still need to lower my fats..but that would pretty much mean having protein only meals.

Well, When I suggested 1/2 cup brwn rice for PPWO, I meant COOKED measure.

**chest6** · 05-21-2006, 08:49 PM

Originally Posted by spound

Well, When I suggested 1/2 cup brwn rice for PPWO, I meant COOKED measure.

Even though that is only 17g carbs? Seems like for PPWO..

Originally Posted by steve0

i like the suggestions Spoud has made to your diet the beeries in the morning are a great suggestion, also in meal 5 you say " 1 cup oats but only 27 grams of carbs, whouldnt it be 54 grams ? unless you meant to put half cup. And also haveing a meal with 96 grams of protein in it just plainly seems like a waste of protein IMO

Where does it say that? Sorry I think I didnt organize it well. The pre workout shake has 1/2 cup oats..the 27g carb. I might try out the strawberry idea for awhile and see how that goes. I love them so that should work out fine. I agree with the PPWO..I'll have to drop that second chicken breast. I have been doing that lately anyways..because the ones I have been buying are pretty big so I'll only have one.

**steve0** · 05-21-2006, 09:33 PM

all carbs are measuerd uncooked, so measure half cup or 1 cup what ever is listed and cook it !, i moved your two profat meal to first thing, i like it better this way because i dont like it when you start releaseing inslin then stop then start again, i think its good to keep a good flow this way your body has a steady flow of natural inslin a few hours before your workout along with a few after i have done my diet like this before and had great succses

meal 1---8oz chicken/ 1 tbspn flax

meal 2---12 oz tuna/mayo

meal 3----12 egg whites/ 1/2 cup oats

meal 4---2 scoops whey isolate/ 1/2 cup oats

meal 5---PWO--two packet quick oats/ 2 scoops isolate----ditch the milk IMO

meal 6---PPWO--10oz chicken/ 1/2 cup brown rice/ 2 brocclie

meal 7---10 eggwhites/1 tbspn flax

**chest6** · 05-21-2006, 09:58 PM

I like that. No carbs in the AM? I feel really run down in the morning and carbs usually get me going. I usually have a pro/carb after cardio..if not I feel like I'm dying. I like the suggestions though

**steve0** · 05-21-2006, 10:02 PM

Originally Posted by chest6

I like that. No carbs in the AM? I feel really run down in the morning and carbs usually get me going. I usually have a pro/carb after cardio..if not I feel like I'm dying. I like the suggestions though

ahhhh shit i forgot you were doing AM cardio gimmiw some time to revamp it

**chest6** · 05-21-2006, 11:14 PM

I like the ideas for off days. I have thought about doing my weights session earlier in the day. So what you just suggested could work well. I could have pro/carb meals up through my PPWO which would be around 6pm. This would work better because I'll be waking up at 6-7am til next Tuesday..and after that I'll be sleeping pretty late most likely and I'll have to lift before it gets too late.

**steve0** · 05-22-2006, 11:18 AM

meal 1---12 egg whites/ 1/2 cup oats

meal 2---12 oz tuna/mayo

meal 3----2 scoops whey isolate/ 1/2 cup oats

meal 4---PWO--two packet quick oats/ 2 scoops isolate----ditch the milk IMO

meal 5---PPWO--10oz chicken/ 1/2 cup brown rice/ 2 cups brocclie

meal 6---8oz chicken/ 1 tbspn flax/ 2 cups brocclie

meal 7---10 eggwhites/1 tbspn flax

little bit revamped here chest, all i can think of right now if you want 3 pro/fat meals

**piepiezzz** · 05-22-2006, 11:27 AM

IMO opinion you could use some more green veggies(2 servings minimum)...........They help with digestion and excretion and I have also read some articles where green veggies can actually assist in protein synthesis.

**chest6** · 05-22-2006, 11:46 AM

Looks good steve0. Yep..will do piepiezz..done with steve0
s suggestion

**Giants11** · 05-22-2006, 12:55 PM

I agree with all that Spound said.

Let the mirror be your judge, not the scale.

As BB's we do not strive for weight loss, only fat loss.

**chest6** · 05-22-2006, 01:55 PM

That is true..at the time I made this thread I was looking really bloated and looked as if I was carrying more bodyfat than previous weeks..thats why I was freakin out. Same thing happened temporarily last time I cut too..maybe its a phase who knows

**spound** · 05-22-2006, 09:46 PM

Originally Posted by chest6

Even though that is only 17g carbs? Seems like for PPWO..

YES! I am sure. THis is what I am using right now PPWO with my chicken and it is working beautifully. I am 7 weeks out right now from my first show. I started dieting at 255lbs and am now at 229 in the morning dry weight and things are moving nicely. Strength hasnt really dropped at all, jsut a few reps on certain exercises, legs have actually gone up, I truly believe I have put on 1-2 lbs of muscle throughout the prep and I look 10 times better. 1/2 cup (cooked measure) of brwon rice is plenty for PPWO. Just take your PPWO meal in about 1 hr or so after your PWO shake. Take note of the calorie and carb/fat range I said you should be in above as well. I believe those number should suit you about right, if not they will be pretty damn close and you can adjust slowly and accordingly. Make these changes, let us know how things are progressing then come back and we can make more changes from there to keep you going.

Another things is, it seems like you may need more sodium in your diet. People are always scared of sodium but they really dont understand it. Sodium is what help/makes the muscle contract and get a pump. WIthout sodium in a cutting diet, you will be playing soem serious mental games with yourself bc strength will drop and you will not be getting any pump during your workouts, dont worry about bloating, if you keep sodium constant ED, you should have minimal bloating, the thing with sodium that causes bloating is when you have unexpected spikes of sodium in your diet on certain days, this causes the body to react and hold water. Holding water is good to a certain point as well while dieting b/c it gives you a better sense of well being and helps retain muscle while losing fat.

**chest6** · 05-22-2006, 10:56 PM

Very good post. Very helpful. Thanks for the words Spound, greatly appreciated. I'll try out everything you have said. I'll have to start adding my chicken seasoning (sodium) again..

**spound** · 05-23-2006, 04:13 PM

Originally Posted by chest6

Very good post. Very helpful. Thanks for the words Spound, greatly appreciated. I'll try out everything you have said. I'll have to start adding my chicken seasoning (sodium) again..

No problem man, if everyone would lay things out as detailed as you have in your posts (with macros and what not) they woudl receive more help. Let us know how things start progressing and if you have any more ?'s

**steve0** · 05-23-2006, 05:54 PM

Originally Posted by spound

No problem man, if everyone would lay things out as detailed as you have in your posts (with macros and what not) they woudl receive more help. Let us know how things start progressing and if you have any more ?'s

very true, listen up noobs