Diet update

Ok so i have been running this diet for a month now. My weight is staying the same and i am not getting any stronger in the gym. I will post a before and after photo. The before pic i weighed about 167 and the after pic i weigh 122-125. this transformation took me about a year. My other concern is when i weighed 167 my bench was about 225 for 5x5 and now it has dropped to about 185 or 190 for 5x5. My goal is to try and get to a lean 140. So does the strength loss seem acceptable for the weight loss and is my goal reasonable. I guess looking at my photo does it even seem that i am ready to lean bulk? I guess regardless of my weight my real concern is to get stronger and not continue to go into the gym and get weaker. any help would be greatly appreciated.

Protein Carbs Fat Total cals


Meal 1 430-5 am 6 Egg White + 1Yolk 36 1 6 82
Ezekiel Muffin 8 30 0 160
16oz orange juice 4 54 0 220

Meal 2 8 am 6 Egg White+ 1Yolk 36 0 2 82
2 1/2 Pieces Ezekiel Bread 10 40 1 180
Vegetable 1 CUP Vegetable 0 0 0 0
1/8 cup almonds 0 10 0 130

Meal 3 11am 6 OZ Chicken Breast 42 0 10 246
Carbohydrate Half CUP Brown Rice 2 23 0 110
Vegetable 1 CUP Vegtable 0 0 0 0

Meal 4 2Pm 6 OZ Chicken Breast 42 0 10 246
1 CUP Sweet Potatoe 4 40 1 130
Vegetable 1 CUP Vegtable 0 0 0 0

Meal 5 5Pm 6 OZ Chicken Breast 42 0 10 246
OZ 0
Vegetable 1 CUP Vegtable 0 0 0 0
1/8 cup almonds 0 10 0 130

Meal 6 8 Pm Muscle Milk 25 12 9 230
OZ
Vegetable 1 CUP Vegtable 0 0 0 0


Total Protein 215, Carbs 207, Fat 81 Calories 2417
Thanks

How tall are you? You look a lot heavier than 125.

5"4 and i will take the compliment but really i weigh 122 in the morning and about 125 after eating all day!

anyone else?

what are your stats?

age
weight 122-125
height 5'4''
bf%

just looking at your pics, I'd say 7-8% which would definately make you ready for a lean bulker

Stats Age 37 body fat about 8 - 9 % ,Training 7 yrs, height 5"4 does this kind of strength loss seem normal? I really want to try and get some of that strength back but also want to stay lean. So even if my gains are slow i would be ok with that as long as i am not continuing to loose strength. Thanks Fit

Quote:

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Originally Posted by jim230027

Ok so i have been running this diet for a month now. My weight is staying the same and i am not getting any stronger in the gym. I will post a before and after photo. The before pic i weighed about 167 and the after pic i weigh 122-125. this transformation took me about a year. My other concern is when i weighed 167 my bench was about 225 for 5x5 and now it has dropped to about 185 or 190 for 5x5. My goal is to try and get to a lean 140. So does the strength loss seem acceptable for the weight loss and is my goal reasonable. I guess looking at my photo does it even seem that i am ready to lean bulk? I guess regardless of my weight my real concern is to get stronger and not continue to go into the gym and get weaker. any help would be greatly appreciated.

Protein Carbs Fat Total cals


Meal 1 430-5 am 6 Egg White + 1Yolk 36 1 6 82
Ezekiel Muffin 8 30 0 160
16oz orange juice 4 54 0 220drop the oj and add 1 cup oats

Meal 2 8 am 6 Egg White+ 1Yolk 36 0 2 82
2 1/2 Pieces Ezekiel Bread 10 40 1 180
Vegetable 1 CUP Vegetable 0 0 0 0
1/8 cup almonds 0 10 0 130

Meal 3 11am 6 OZ Chicken Breast 42 0 10 246
Carbohydrate Half CUP Brown Rice 2 23 0 110 double the rice
Vegetable 1 CUP Vegtable 0 0 0 0

Meal 4 2Pm 6 OZ Chicken Breast 42 0 10 246
1 CUP Sweet Potatoe 4 40 1 130
Vegetable 1 CUP Vegtable 0 0 0 0

Meal 5 5Pm 6 OZ Chicken Breast 42 0 10 246
OZ 0
Vegetable 1 CUP Vegtable 0 0 0 0
1/8 cup almonds 0 10 0 130 double the almonds

Meal 6 8 Pm Muscle Milk 25 12 9 230
OZ
Vegetable 1 CUP Vegtable 0 0 0 0


Total Protein 215, Carbs 207, Fat 81 Calories 2417
Thanks

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When is your workout? You need more calories and the additions I added should help you out... Depending on how fast your metabolism is, you may need a few more than that

I usually train from 12p-130 1 hour on intense weight training. then between 20-30 minutes of cardio. then I go back to work and eat. so i try and work it in between my meal periods. I always wait 1 hour from meal before training. Thanks Fit

that all sounds good man... the additional carbs should allow the protein to be the primary energy source instead of the protein you are taking in... If you find you are still not seeing the results you want, bump your protein up another 50-60g spread throughout your meals

Thank you so much Fit. So these small changes should get me going in the right direction with staying lean too? I am excited!! I will run this for 4-6 weeks and let you know how its going.

Well, not as lean as you are right now - But thats the point, your trying to put on size. Do this for the next month, increase carbs, do it for another month and then adjust if you are holding more fat than you like.