Lost 70 pounds of fat and need help

[noexcuses88]

I was at the worst I have ever been 3 years ago weighing 300pounds in the beginning of college. Lost over 70 pounds of fat and put on serious muscle with diet and cardio. I have been plateauing for the past year and a half.

After many cycles of clen and t3 and horrible 4 week test cycle of test E. I am at the same point. I need some serious help.

My diet is regularly very clean. Similar to bellow. I am still confused how I can maintain so much bf while my peers are eating twice as bad and keeping themselves under 10%. I generally lift 4X a week and do cardio 4x a week (tennis (2), 15 min hiit (1), 3 mile run(1))


Stats:

21 yrs old
6'2''
227lbs
13.5% bf (done by dex)
Want to get lean and stay lean- possibly compete


I thought it was a hormonal problem and got it checked. Everything turned out fine. SO BACK TO THE DIET FORUM!

I tried to be as detailed about my diet as humanly possilbe. I you need any clarification dont hesitate to ask.


Thanks in advance

Katch-McArdle Formula (BMR based on lean body weight):BMR (men and women) = 370 + (21.6 X lean mass in kg)

(90kg X 21.6) + 370 = 2314 X (moderate activity) 1.55 = 3586.7 calories



TIME/ FOOD/ CALS/ PRO/ FAT/ CARBS/

7:30AM/ 3/4 CUP OATS/ 225/ 23/ 5/ 40
2 TBSP POWDER CREAMER/ 20/ 0/ 2/ 2
1/2 SLICE OF PEPPER JACK CHESEE/ 30/ 1/ 2/ 1
3 EGG WHITES/ 50/ 12/ 0 / 0
3 EGG WHOLE/ 240/ 18/ 15/ 3

TOTALS=565/54/24/46

9:00AM WORKOUT

10:30AM 1 SCOOP OF ON PROTEIN 130 20 3 3

11:00AM 2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN 120 22 2 0

TOTALS=180/26/2/0

4:00PM TUNA CREATIONS PACK 215 32 9 5

6:30PM 1/4 PACK OF 94% BEEF 170 23 8 0
2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN 120 22 2 0

TOTALS=350/49/10/0

10:30PM 1 SCOOP OF ON PROTEIN 130 20 3 3
1TBSP OF OLIVE OIL 120 0 14 0

TOTALS=250/20/17/3


CALS /PRO/FAT/ CARBS


DAY TOTALS 1690/201/65/57


I have no idea where I can increase. Just to remind you guys, I have been eating like this for a while and havent dropped any in BF.

I also seem to be very carb sensitive.

[FireGuy]

I was at the worst I have ever been 3 years ago weighing 300pounds in the beginning of college. Lost over 70 pounds of fat and put on serious muscle with diet and cardio. I have been plateauing for the past year and a half.

After many cycles of clen and t3 and horrible 4 week test cycle of test E. I am at the same point. I need some serious help.

My diet is regularly very clean. Similar to bellow. I am still confused how I can maintain so much bf while my peers are eating twice as bad and keeping themselves under 10%. I generally lift 4X a week and do cardio 4x a week (tennis (2), 15 min hiit (1), 3 mile run(1))


Stats:

21 yrs old
6'2''
227lbs
13.5% bf (done by dex)
Want to get lean and stay lean- possibly compete


I thought it was a hormonal problem and got it checked. Everything turned out fine. SO BACK TO THE DIET FORUM!

I tried to be as detailed about my diet as humanly possilbe. I you need any clarification dont hesitate to ask.


Thanks in advance




TIME/ FOOD/ CALS/ PRO/ FAT/ CARBS/

7:30AM/ 3/4 CUP OATS/ 225/ 23/ 5/ 40
2 TBSP POWDER CREAMER/ 20/ 0/ 2/ 2
1/2 SLICE OF PEPPER JACK CHESEE/ 30/ 1/ 2/ 1
3 EGG WHITES/ 50/ 12/ 0 / 0
3 EGG WHOLE/ 240/ 18/ 15/ 3

TOTALS=565/54/24/46

9:00AM WORKOUT

10:30AM 1 SCOOP OF ON PROTEIN 130 20 3 3

11:00AM 2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN 120 22 2 0

TOTALS=180/26/2/0

4:00PM TUNA CREATIONS PACK 215 32 9 5

6:30PM 1/4 PACK OF 94% BEEF 170 23 8 0
2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN 120 22 2 0

TOTALS=350/49/10/0

10:30PM 1 SCOOP OF ON PROTEIN 130 20 3 3
1TBSP OF OLIVE OIL 120 0 14 0

TOTALS=250/20/17/3


CALS /PRO/FAT/ CARBS


DAY TOTALS 1690/201/65/57


I have no idea where I can increase. Just to remind you guys, I have been eating like this for a while and havent dropped any in BF.

How about adding in a meal between 11am and 4pm? Also are you doing any cardio? I have a feeling you have been undereating and have brought your metabolism to a grinding halt. You are going to have to add in some fats or carbs. You can go low on one of them but not both.

[noexcuses88]

How about adding in a meal between 11am and 4pm? Also are you doing any cardio? I have a feeling you have been undereating and have brought your metabolism to a grinding halt. You are going to have to add in some fats or carbs. You can go low on one of them but not both.

I have been doing tons of cardio throughout the week up until 3 days ago because of a 2GRADE hamstring pull. What meal do you think I should have?

[FireGuy]

I would put in a 300-400 calorie meal in there that has protein, fats and carbs in it. Define "tons of cardio".

[noexcuses88]

I would put in a 300-400 calorie meal in there that has protein, fats and carbs in it. Define "tons of cardio".

Up until now. I generally lift 4X a week and do cardio 4x a week (tennis (2), 15 min hiit (1), 3 mile run(1)) maybe a 1hr of steady state on stepper and treadmil

What about the separation of carbs and fat? What type of meal would you suggest?

[Klimax]

I would define tons of cardio 1h low intensity cardio on empty stomach every day.

[noexcuses88]

I would define tons of cardio 1h low intensity cardio on empty stomach every day.

Thanks I will definatly get back to it once I am able to walk again. My injury has got me desperate to look back at my diet again.


Any diet help?

[Damienm05]

TIME/ FOOD/ CALS/ PRO/ FAT/ CARBS/

7:30AM/ 3/4 CUP OATS/ 225/ 23/ 5/ 40
2 TBSP POWDER CREAMER/ Empty cals/fat, even 20/2, still the enemy of your goals, no creamer
20/ 0/ 2/ /2
1/2 SLICE OF PEPPER JACK CHESEE/ NO CHEESE 30/ 1/ 2/ 1
3 EGG WHITES/ Make it 8 egg whites 50/ 12/ 0 / 0
3 EGG WHOLE/ 240/ NO YELLOW 18/ 15/ 3

TOTALS=565/54/24/46

9:00AM WORKOUT

10:30AM 1 SCOOP OF ON PROTEIN 130 Make it 2 scoops 20 3 3

1:00PM 2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN Double up on the lean pro here as you're no longer having whey 30 mins b4, add some an oz. of almonds or a few pistachio/cashew kernels or a tbspn. of natty PB. 120 22 2 0

TOTALS=180/26/2/0

4:00PM TUNA CREATIONS PACK Take a can of tuna, mix it with evoo, lemon juice, tobasco, worchestershire, pepper/salt and hold your nose if you have to. I personally find it good, but i miss the mayo. 215 32 9 5

6:30PM 1/4 PACK OF 94% BEEF Stick to just the beef. Especially since you won't be eating for a few hours, you want more slow digesting pro. 170 23 8 0
2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN 120 22 2 0

TOTALS=350/49/10/0

10:30PM 1 SCOOP OF ON PROTEIN Eat more beef here, some cottage cheese OR get yourself some casein. I've just started taking this right before bed, 2 scoops, and wowwwww. You need to give your body a steady source of nutrients while you rest. It is lower cal protein as well, not by much but hey. 130 20 3 3
1TBSP OF OLIVE OIL 120 0 14 0

TOTALS=250/20/17/3


CALS /PRO/FAT/ CARBS


DAY TOTALS 1690/201/65/57
.

LOOK FOR THE BOLD

First off, let me say that I am not a diet expert or competing BB, but I know your situation all too well. Ilost 70 lbs. in 3 months recently as well and hit a 15% bf plateau right after with a diet that looked a lot like yours. I had to eat smaller meals more often. I am now at 12% and dropping fast. People say my cals/carbs are too low but I am getting leaner and still gaining. Also, diet aside; tennis is tennis. It's a good source of cardio but not comparable for fat loss purposes to 1-hour of low-intensity cardio on an empty stomach. It is also important to follow all cardio sessions w/ pro/fat only meals and leave glycogen levels depleted as to make the most of fat loss. Treadmill walking at 3.5-4.0 mph on full incline is pretty bad ass for this. But really the type of cardio is irrelevant, just your sustained heart rate.

[FireGuy]

LOOK FOR THE BOLD

First off, let me say that I am not a diet expert or competing BB, but I know your situation all too well. Ilost 70 lbs. in 3 months recently as well and hit a 15% bf plateau right after with a diet that looked a lot like yours. I had to eat smaller meals more often. I am now at 12% and dropping fast. People say my cals/carbs are too low but I am getting leaner and still gaining. Also, diet aside; tennis is tennis. It's a good source of cardio but not comparable for fat loss purposes to 1-hour of low-intensity cardio on an empty stomach. It is also important to follow all cardio sessions w/ pro/fat only meals and leave glucosamine levels depleted as to make the most of fat loss. Treadmill walking at 3.5-4.0 mph on full incline is pretty bad ass for this. But really the type of cardio is irrelevant, just your sustained heart rate.

Glycogen.

[FireGuy]

Up until now. I generally lift 4X a week and do cardio 4x a week (tennis (2), 15 min hiit (1), 3 mile run(1)) maybe a 1hr of steady state on stepper and treadmil

What about the separation of carbs and fat? What type of meal would you suggest?

175g Chicken Breast, 150g Sweet Potatoe, serving of Broccoli. Seperation of carbs and fats is not necessary except for very specific times. Also as stated, I would define your previous cardio schedule as "moderate". You should be able to bump it up significantly.

[noexcuses88]

LOOK FOR THE BOLD

First off, let me say that I am not a diet expert or competing BB, but I know your situation all too well. Ilost 70 lbs. in 3 months recently as well and hit a 15% bf plateau right after with a diet that looked a lot like yours. I had to eat smaller meals more often. I am now at 12% and dropping fast. People say my cals/carbs are too low but I am getting leaner and still gaining. Also, diet aside; tennis is tennis. It's a good source of cardio but not comparable for fat loss purposes to 1-hour of low-intensity cardio on an empty stomach. It is also important to follow all cardio sessions w/ pro/fat only meals and leave glycogen levels depleted as to make the most of fat loss. Treadmill walking at 3.5-4.0 mph on full incline is pretty bad ass for this. But really the type of cardio is irrelevant, just your sustained heart rate.

Thanks for the advise..
a couple of questions tho

Why 2 scoops of protein. Isnt that a little much especailly since your body can only absorb so much in one sitting?

Also Cheese is the only redeming factor in my eggs. Will half a slice hurt? The same applies with the creamer in the oats. (eps. since it is 20 cals)?

Only beef in the 6:30 meal? I thought lean meats were good before bed. Also, Should I increase the amount of beef in that meal?

Again 2 scoops of casein? Should I take olive oil with this shake also?

Thanks for you help.

175g Chicken Breast, 150g Sweet Potatoe, serving of Broccoli. Seperation of carbs and fats is not necessary except for very specific times. Also as stated, I would define your previous cardio schedule as "moderate". You should be able to bump it up significantly.

Hey fire guy.

I am a bit confused. Would you like me to add 150g of sweet potatoes or 150 grams of carbs from the sweet potato?

One sitting, or throught the day? (Injured right now and wont be able to do cardio for 3 weeks at minimum. Hopefully might be able to start swimming on sunday. Is swimming ok?)


Your correct, I misspoke on "tons of cardio"

Thanks again!

[Damienm05]

Thanks for the advise..
a couple of questions tho

Why 2 scoops of protein. Isnt that a little much especailly since your body can only absorb so much in one sitting?

Also Cheese is the only redeming factor in my eggs. Will half a slice hurt? The same applies with the creamer in the oats. (eps. since it is 20 cals)?

Only beef in the 6:30 meal? I thought lean meats were good before bed. Also, Should I increase the amount of beef in that meal?

Again 2 scoops of casein? Should I take olive oil with this shake also?

Thanks for you help.

I'm saying use the whey protein PWO w/ BCAAs as a sole protein source. No need for anything else. 2 scoops is not too much, shooting for 40 pro per meal is perfect. Your body, if anything, can use much more pwo.

The 1/2 slice won't hurt, nor will the creamer but those cals could go much further in other ways. I just go hard on myself and try to create healthy condiments and get in those habits. You're fine keeping them as a coping mechanism when trying to enjoy such a clean diet for sure.

Beef at the 6:30 meal, because you don't eat again for 4 hours or so, right? If that's the case, I like a slow digesting protein - beef. Ideally we'd be eating small meals every 2-2.5 hours. As for your last meal being casein, the same logic applies x 10. I would say olive oil is fine but I get enough of that w/ cooking meat/veg. I like avocado with beef, some nuts with chicken, and natty pb w/ casein shakes for my late in the day pro/fat meals. Just knowing the fats that work the best with your meals and enjoying them goes a long way.

[FireGuy]

Thanks for the advise..
a couple of questions tho

Why 2 scoops of protein. Isnt that a little much especailly since your body can only absorb so much in one sitting?

Also Cheese is the only redeming factor in my eggs. Will half a slice hurt? The same applies with the creamer in the oats. (eps. since it is 20 cals)?

Only beef in the 6:30 meal? I thought lean meats were good before bed. Also, Should I increase the amount of beef in that meal?

Again 2 scoops of casein? Should I take olive oil with this shake also?

Thanks for you help.



Hey fire guy.

I am a bit confused. Would you like me to add 150g of sweet potatoes or 150 grams of carbs from the sweet potato?

One sitting, or throught the day? (Injured right now and wont be able to do cardio for 3 weeks at minimum. Hopefully might be able to start swimming on sunday. Is swimming ok?)


Your correct, I misspoke on "tons of cardio"

Thanks again!

150g of Sweet Potatoe= about 30 grams of carbs.

[EZ E]

Check your macros on the 8 oz chicken. You have it listed as 22g protein when it's closer to 64g.

[noexcuses88]

Check your macros on the 8 oz chicken. You have it listed as 22g protein when it's closer to 64g.

Mind siteing your sources?

[EZ E]

Book of Food Counts. Also checked www.nutritiondata dot com (this site says 9g per oz). Just about all lean meat that I looked up seem to have about 8g protein per oz.

[noexcuses88]

Yeah. Ur right. I messes up the calculations when i was putting the spreadsheet together. I will make the adjustments when I get back home. Thanks for pointing that out to me. I will change the amount of calories I am consuming also.

[noexcuses88]

Katch-McArdle Formula (BMR based on lean body weight):BMR (men and women) = 370 + (21.6 X lean mass in kg)

(90kg X 21.6) + 370 = 2314 X (moderate activity) 1.55 = 3586.7 calories




TIME/ FOOD/ CALS/ PRO/ FAT/ CARBS/

7:30AM----- 3/4 CUP OATS / 225/ 23/ 5/ 40/
2 TBSP POWDER CREAMER/ 20/ 0/ 2/ 2/
1/2 SLICE OF PEPPER JACK CHESEE/ 30/ 1/ 2/ 1/
3 EGG WHITES / 50/ 12/ 0/ 0/
3 EGG WHOLE/ 240/ 18/ 15/ 3/
1/4 CUP OF BLUEBERRIES 25 1 0 4

TOTALS=590/55/24/50

9:00AM----- WORKOUT

10:30AM----- 1 SCOOP OF ON PROTEIN 130 20 3 3

11:00AM----- 2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN 240 44 4 0
1/4 PACK OF 94% BEEF 170 23 8 0

TOTALS=350/49/10/0

4:00PM----- TUNA CREATIONS PACK 215 32 9 5

6:30PM----- 1/4 PACK OF 94% BEEF 170 23 8 0
3 EGG WHOLE 240 18 15 3

9:30PM----- 2 CUPS OF VEGGIES 60 4 0 N/A
8OZ OF CHICKEN 240 44 4 0

10:30PM----- 2 SCOOPS OF ON PROTEIN 260 40 6 6
1TBSP OF OLIVE OIL 120 0 14 0


DAY TOTALS 2495/ 307/ 95/ 61

Waiting on Casein till next paycheck. ANy suggestions? on today's diet. I obviously havent gotten up to 9:30 PM's meal yet. I can change it around before bed.

Also any suggestions for tomorrow?

Thanks

[Damienm05]

Space out your last 2 meals more for sure, at least 2 hours.

[noexcuses88]

Space out your last 2 meals more for sure, at least 2 hours.

cool thanks a lot for your help damienm