i cant take it anymore im about to hang myself

[Greatztin]

if i got 50-100 calories over my bmr i gain fat and 10 lbs late i get 1 muscle wooho, and if i got 50-100 cals under i lose muscle ONLY, im training on riptoes 5x5, and i have good clean diet examples from grappler guide and if i decide to do cardio and conditioning workouts my weight goes down but my bf stays the same so i lose muscle, im not ment to be strong i guess, #@!%%T$!#@$

[Phate]

if i got 50-100 calories over my bmr i gain fat and 10 lbs late i get 1 muscle wooho, and if i got 50-100 cals under i lose muscle ONLY, im training on riptoes 5x5, and i have good clean diet examples from grappler guide and if i decide to do cardio and conditioning workouts my weight goes down but my bf stays the same so i lose muscle, im not ment to be strong i guess, #@!%%T$!#@$

write out your diet for us in detail, i.e. write out everything you eat tomorrow with amounts and macros and post for critique

[jamyjamjr]

write out your diet for us in detail, i.e. write out everything you eat tomorrow with amounts and macros and post for critique

i second this..

alotta guys think the got their diet in check but dont understand macros values in the correct context...

take phates advice and we'll get you set up..

while your at it
give me some stats

age
weight
height
bf
goals

[eatrainrest]

i bet thers alot we can fix.. chances are your not eating at your maintence level which inf act you think you are

[Greatztin]

right now im 172 15%bf.. i was thinking on going down to 160 7-8% then try to build up to 170 and stay at 8%bf, im an mma =fighter and the 170lbs is my weight class, since as i mentioned in another post i have a herniated disk, i cant be doing squats and deads, so im doing a bodyweight strength workout 3x week, burpees conditioning 2-x week, HIIT training 3x week and randy couture grappling circuit 2x week atm. My Diet =

meal1 - 3 eggs, 1 cup spinachm, 3 serving veggies, 1/3 cup of oats, 1 banana

meal2 - Shake - @300mlwater, 1 scoop greens, 1 tbsp mixed nuts, 1 tbsp flax seeds, 175ml plain yogourt, 1 cup frozen berries

meal3 - 5oz ground beef, 1oz pasta, 1/3 cup beans, 3 serving veggies

meal4 - same as meal 2

meal5 - 5 oz ground beef, 1oz pasta, 1/3 cup beans, 3 serving veggies, 1 banana or orange
goal = 172 15%bf to 160 8%bf to 1708%bf

[jamyjamjr]

right now im 172 15%bf.. i was thinking on going down to 160 7-8% then try to build up to 170 and stay at 8%bf, im an mma =fighter and the 170lbs is my weight class, since as i mentioned in another post i have a herniated disk, i cant be doing squats and deads, so im doing a bodyweight strength workout 3x week, burpees conditioning 2-x week, HIIT training 3x week and randy couture grappling circuit 2x week atm. My Diet =

meal1 - 3 eggs, 1 cup spinachm, 3 serving veggies, 1/3 cup of oats, 1 banana

meal2 - Shake - @300mlwater, 1 scoop greens, 1 tbsp mixed nuts, 1 tbsp flax seeds, 175ml plain yogourt, 1 cup frozen berries

meal3 - 5oz ground beef, 1oz pasta, 1/3 cup beans, 3 serving veggies

meal4 - same as meal 2

meal5 - 5 oz ground beef, 1oz pasta, 1/3 cup beans, 3 serving veggies, 1 banana or orange
goal = 172 15%bf to 160 8%bf to 1708%bf

dude.. your starving youself...
get some macros for these meals, use fitday.com

seems as if you cut and starve urself and then you bulk and your body is still in starvation mode...

since u said your adding and subtracting calories, im assuming you know your bmr and tdee..

what is it???

[Greatztin]

bmr = 1900 with activity level its around 3000-3100

[jamyjamjr]

so now you need some macros....

[eatrainrest]

macros= all pro/carb/fats in your meals and daily totals btw

[Greatztin]

i did the fitday thing.. and i have 37%fat / 34%carbs / 29%protein

100 grams of fat 212 grams of carbs and 170grams of protein

it sais i have 2365cals eaten and 3247cals burned o.O...so what i should try to get my calories up to 3000 ?

if i eat only egg white instead of 3 whole eggs i get 37%fat 34%carb and 29% protein with 2130 cals

[Greatztin]

i was thinking on trying this diet on stronglifts its a sample diet of practically 50%fat 50% protein and on weekend u load on carbs

Weekdays Anabolic Diet Menu. This is what I eat from Monday to Saturday:

* Breakfast: 6 eggs, lemon juice
* Post Workout: 1.5 scoop whey, 1tbsp fish oil
* 1h later: 250g ground in butter, 250g spinach with garlic, 1tbsp olive oil
* Lunch: 250g ground in butter, 250g spinach with garlic, 1tbsp olive oil
* Dinner: 1 tuna can with salad
* Supper: 150g Emmental, 1tbsp fish oil, 100g berries, 30g flax seeds

Sometimes I eat 100g ground or half a can of tuna with the eggs. Sometimes I add spinach to the eggs. Sometimes I eat the ground round & spinach in one meal. Little variety, ingredients stay the same.


Macronutrients. Macros for the above menu.

* Protein: 275g
* Fats: 215g
* Fiber: 26g
* Carbs: 20g
* Calories: 3100 kcal


Weekend Carb Loading. This is what I usually get on Sunday:

* Whole Grain Bread. 500g with jam or Brie.
* Oats & Raisins. 100g of both microwaved with water.
* Whole Grain Pasta. 500g with tomato sauce, cheese & meat or tuna.
* Fruits. Especially bananas & apples, as much as I can take.
* Junk Food. Cookies & chocolate.