diet needs some tweeking

[bulldawg_28]

I've cut down from 180lbs to around 163lbs (I'm 5'5"). I'd venture to guess that I'm around 10%bf. I'd like to get down to 8%, but I'm having trouble losing this last little bit of bodyfat. I've been stuck at 163 for about 2 weeks now. I usually only do cardio 2-3x per week, so I'm going to up it to 4-5x times a week. But I also think my diet could use some tweeking. Let me know what you guys think. Here is my 24hr recall.

*Usually I take in one extra meal. I got off to a late start today and missed a meal.

* I also forgot to mention that I drink a lot of coffee, and 2-3 diet soft drinks a day. I think I need to cut a few of these out and drink more water.

M1-
8oz of salmon
1/2 tbsp of olive oil
2 cups of green veggies

M2-(preworkout)
1 scoop of protein
3tbsp of ground flax seed (slow down the spike in BG)
3 grams of CEE HCL
3 grams of Beta-alanine
1 Diet Mt. Dew (caffeine boost)

M3-
8oz of salmon
1/2tbsp olive oil
1 cup of broccolli
1 cup of cauliflower

M4-
1 scoop of protein
2 tbsp of Peanut butter

M5-
2 whole jumbo eggs
3 jumbo eggwhites
1/4 cup of low fat mozzerela cheese
1 small can of mushrooms

M6-(missed today)
8oz of chicken breast or 8oz of 93%lean ground beef
2 cups of salad (lettuce, 3 grape tomatoes, cucumbers)
5 fish oil caps

[collar]

I've cut down from 180lbs to around 163lbs (I'm 5'5"). I'd venture to guess that I'm around 10%bf. I'd like to get down to 8%, but I'm having trouble losing this last little bit of bodyfat. I've been stuck at 163 for about 2 weeks now. I usually only do cardio 2-3x per week, so I'm going to up it to 4-5x times a week. But I also think my diet could use some tweeking. Let me know what you guys think. Here is my 24hr recall.

*Usually I take in one extra meal. I got off to a late start today and missed a meal.

* I also forgot to mention that I drink a lot of coffee, and 2-3 diet soft drinks a day. I think I need to cut a few of these out and drink more water.

M1-
8oz of salmon
1/2 tbsp of olive oil
2 cups of green veggies
( This meal would be better as pro/carb meal example of that is egg whites and oats or can just have egg whites and a few whole eggs rather than having salmon first meal.
Then you can save the pro/carb meal for pre and pwo meals)


M2-(preworkout)
1 scoop of protein
3tbsp of ground flax seed (slow down the spike in BG)
3 grams of CEE HCL
3 grams of Beta-alanine
1 Diet Mt. Dew (caffeine boost)
(pro/carb meal here would be good, more of a solid food rather than protein shake)

M3-
8oz of salmon
1/2tbsp olive oil
1 cup of broccolli
1 cup of cauliflower
(Pro/carb meal here, now here you may have whey pro shake if you want with the carbs of course)

M4-
1 scoop of protein
2 tbsp of Peanut butter
(i would bring your chicken breast meal the M6 one.)

M5-
2 whole jumbo eggs
3 jumbo eggwhites
1/4 cup of low fat mozzerela cheese
1 small can of mushrooms
(Then this could be your salmon meal, if you want to have the salmon)

M6-(missed today)
8oz of chicken breast or 8oz of 93%lean ground beef
2 cups of salad (lettuce, 3 grape tomatoes, cucumbers)
5 fish oil caps

(Over here you can repeat having this meal or the salmon meal once again or even piece of lean red meat, there are plenty of variety but making sure its pro/fat meal)


Having said that all above, i would increase your cardio.
Im not a fan of fiddling around with diet in a way where im reducing what im eating but rather up the cardio to maximise fat loss.
Once that stops then i may tweak a diet ever so slightly.\

other advice i would give you is calculate your daily caloric and break it down into the meals and see if you are there with your diet.

then once you do that make sure you put macros breakdown beside each meal.

Other advice i can give you is trying utilise fat loss by doing cardio in the am if possible or straight after weight training.

And last but not least which i believe is the best advice i can give you, i understand your looking to get your bf% as low as you can.

but i would recommend you aim to put a lot more muscle before you aim to reduce fat loss and reduce your weight.

So you can look thick and still pretty ripped, rather than looking skinny.

I know your only 5,5 so you may not look so skinny, but dont get so caught up to bringing the weight so far down.

judge in the mirror also, not always bout scales.

[bulldawg_28]

Good advice Collar. I appreciate it.

To be honest, I'm not concerned with looking too skinny. My original plan was to lean down to 8% bodyfat, then do a SLOW lean bulk. I've been told countless times that I look bigger than 163, but then again I'm a midget at 5'5" lol.

I should have also mentioned that my bodyfat is naturally around 18-20%(yes I'm serious unforntunately), and that I have utilized cutting diets in the pasts that consisted of 3 pro/carb meals and 3 pro/fat meals, but the end result was me hovering around 14% bodyfat. I found that by slowly restricting carbohydrates, and eventually replacing them completly fibrous greens that my bodyfat continued to decline. Over the past two months I slowly went from 2 pro/carb meals and 4 pro/fat meals to what I am basically taking in now. Right now I'm the leanest I've ever been at 10% bodyfat. Having said that I don't think that adding some pro/carb meals would be the best option. But then again I'm no expert which is why I'm asking you guys. I would appreciate some more advice from other members as well.

Here are my macro's and reccomendations from mypyramid.gov:

Nutrient Your Intake Recommendation or
Acceptable Range
Food Energy/Total Calories (kcals) 2411 2522
Protein (gm) 252 56
Carbohydrate (gm) 84 130
Total Fiber (gm) 28 38
Total Fat (gm) 163.9 52.5 - 91.8
Saturated Fat (gm) 23.9 < 26.2
Monounsaturated Fat (gm) 45 **
Polyunsaturated Fat (gm) 34 **
Linoleic (***** 6) (gm) 18.7 17
Alpha Linolenic (***** 3) (gm) 8.1 1.6

Protein= 42% of caloric intake
Fat= 61% of caloric intake (shit this may be the problem lol)
Carbs-14% of caloric intake

[collar]

[QUOTE=bulldawg_28;4784994]Good advice Collar. I appreciate it.

To be honest, I'm not concerned with looking too skinny. My original plan was to lean down to 8% bodyfat, then do a SLOW lean bulk. I've been told countless times that I look bigger than 163, but then again I'm a midget at 5'5" lol.

I should have also mentioned that my bodyfat is naturally around 18-20%(yes I'm serious unforntunately), and that I have utilized cutting diets in the pasts that consisted of 3 pro/carb meals and 3 pro/fat meals, but the end result was me hovering around 14% bodyfat. I found that by slowly restricting carbohydrates, and eventually replacing them completly fibrous greens that my bodyfat continued to decline. Over the past two months I slowly went from 2 pro/carb meals and 4 pro/fat meals to what I am basically taking in now. Right now I'm the leanest I've ever been at 10% bodyfat. Having said that I don't think that adding some pro/carb meals would be the best option. But then again I'm no expert which is why I'm asking you guys. I would appreciate some more advice from other members as well.

Here are my macro's and reccomendations from mypyramid.gov:

Nutrient Your Intake Recommendation or
Acceptable Range
Food Energy/Total Calories (kcals) 2411 2522
Protein (gm) 252 56
Carbohydrate (gm) 84 (I would increase) 130
Total Fiber (gm) 28 38
Total Fat (gm) 163.9 (i would reduce this) 52.5 - 91.8
Saturated Fat (gm) 23.9 < 26.2
Monounsaturated Fat (gm) 45 **
Polyunsaturated Fat (gm) 34 **
Linoleic (***** 6) (gm) 18.7 17
Alpha Linolenic (***** 3) (gm) 8.1 1.6

Protein= 42% of caloric intake ( keep it at 40%)
Fat= 61% of caloric intake (shit this may be the problem lol) (reduce to 40%)
Carbs-14% of caloric intake (increase to 20%)[/QUOTE]

2522 calories
40%pro = 252g pro
40%fat = 112g fat
20%carb = 126g carb

personally if i had these numbers i would try to minupilate them slightly to what i have above.
Im not the kind to say cut fats out or right down, im the opposite i do believe its huge part of our diet and it is extremely important.

But consuming so much could be a problem.

why not even up the numbers 40/40/20 but yet making the carbs 20%, that way your fat intake can look true and not so extreme.

also another you said you are stuck for two weeks if so you can increase cardio,manipulate what meal you eat at paticular time and then changing the percentages.

then if you still stuck you may have to reduce the caloric intake, dont forget you already lost some weight and bf% so you cant keep consuming what you consumed at start cause it is most defenitly going be stuck.

one more thing it does matter what you eat where, its all about timing.

but i will let others chip in, to reassure you and ease your mind .

[bulldawg_28]

Solid advice Collar.

I will formulate a diet plan consisting of 40/40/20 and I'll update the results. Thanks again bro.

[collar]

no worries man, any time.