Need help getting discuraged.

[JAM24]

So alittle about me.
32yo
210lbs.
5'-10''
22%bf
I lost 40 pounds in a year but now can't loose more weight and drop body fat. Ive been in the gym for 3 years strait now but as of about 6 months I can't loose weight. I hit the gym 5 days out of the week.
Day one- cardio and chest.
Day two- shoulders and traps.
Day three- cardio and biceps,triceps.
Day four- legs.
Day five- cardio and back,wings.
My diet is about 1950 to 2200 calories. I eat 3 meals a day and have 4 protien shakes a day with 68 grams per shake.
Don't know what I'm doing wrong but please somebody help.

[dooie]

So alittle about me.
32yo
210lbs.
5'-10''
22%bf
I lost 40 pounds in a year but now can't loose more weight and drop body fat. Ive been in the gym for 3 years strait now but as of about 6 months I can't loose weight. I hit the gym 5 days out of the week.
Day one- cardio and chest.
Day two- shoulders and traps.
Day three- cardio and biceps,triceps.
Day four- legs.
Day five- cardio and back,wings.
My diet is about 1950 to 2200 calories. I eat 3 meals a day and have 4 protien shakes a day with 68 grams per shake.
Don't know what I'm doing wrong but please somebody help.

I thought u were saying u needed someone to discourage you haha! Anyway
How many carbs are u eating a day?
And what r u doing for your cardio?

[JohnnyVegas]

Obviously you will need to change your diet. You also need to truly track your diet so you really know how many calories you are eating. Rather than eating and then going back to figure out what the calories are, we should come up with a diet that hits the macros (protein, carbs, fat) that you need and follow it.

There are a lot of knowledgable guys here that can help out.

Can you post what you normally eat in an average day?

You can totally do this. I lost 40 pounds of fat last year too, 20 of which came more quickly when someone got me on a proper diet. The downside for many is that a bodybuilding diet can be boring and repetitious.

[hex]

fasted cardio is a god send as well to help in cutting

[JAM24]

Yea that thread title came out totally wrong jaja.
I guess that's one of my problems I don't know how many carbs I'm taking. My diet looks like this.
6:30 am- protein shake.
8:30 am- 1 cup of cerial with 2% milk.
11:30 am- chicken or rib eye steak, carrots, corn, and half baked potatoe
3:00 pm- protein shake.
4:30 pm- gym.
6:30 pm- protein shake.
7:00 pm- 1 cup chicken soup or small meal. (Cerial or just a bowl of fruit.
9:00 pm- protein shake.
So what do you think? Am I totally screwing up my diet?

[JohnnyVegas]

Ok, here is my diet for comparison:

It is 1815 calories. It is about 60% protein, 20% carbs and 20% fat.

Breakfast:
2 cups egg whites
2 whole eggs
Sometimes I skip the whole eggs and add 1/4 to 1/2 cup (precooked measurement) oatmeal if I have been dragging from not enough carbs.

Snack:
4 oz. chicken
1/8 cup almonds

Lunch:
1/2 cup cooked brown rice
6 oz. chicken
1 cup broccoli
12 small sticks asparagus (or fewer thick sticks)

Snack:
4 oz. chicken
1/8 cup almonds
1 cup broccoli

Dinner:
6 oz. tilapia or orage roughy (fish)
Spinach leaves with 1 tbsp olive oil and Balsamic vinegar

Snack:
1/4 cup almonds
1 cup 1% cottage cheese or a protein shake

I also throw in a protein shake after my workout. I admit to oftentimes replacing some broccoli with fruit, but only on workout days and if I have been making progress on losing fat (because it really is cheating on my calories).

I take one cheat meal a week. It is supposed to be 8 oz. steak and a loaded baked potato, but I sometimes mix use it to meet friends or go out to eat with my wife and I just make sure the calories are reasonable. The cheat meal helps your body know that you aren't just starving your self...not that 1800 calories is starving.

The upside is that shopping is easy every week. You always know what to get!

Cook ten pounds of frozen chicken breasts (I get mine at Costco) on Sunday along with some brown rice and that covers a lot of your food for the week.

Throw in cardio, as much as you can stand.

[JAM24]

Ok thanks johnny I really need all the help I can get. I will put something together and post it to see what you think.
I do cardio 3 times a week and of consists of treadmill, eliptical, stairs and bike.

[gbrice75]

I do cardio 3 times a week and of consists of treadmill, eliptical, stairs and bike.

You can start by doing more cardio. During my cuts I do cardio 6 days a week, sometimes 2x a day.

[JohnnyVegas]

You can start by doing more cardio. During my cuts I do cardio 6 days a week, sometimes 2x a day.

Dedication! I got up to 60 minutes a day, five days a week. Working my way back up to that again.

You know what? When you lose a bunch of fat, the bike seats hurt more. Is that ironic? The universe conspires to make cardio a test of the human spirit.

[gbrice75]

Dedication! I got up to 60 minutes a day, five days a week. Working my way back up to that again.

You know what? When you lose a bunch of fat, the bike seats hurt more. Is that ironic? The universe conspires to make cardio a test of the human spirit.

Not for me. Even when I was down to 177lbs, I still had a fat ass. I blame my Italian grandmother... woman's ass is as wide as a stove!

[JAM24]

Ok this took awhile to put together but finaly got it done. Let me know what you all think.

6:30am- shake- 5g carbohydrates,190cal, 30g protein, 3g fat
banana- 27g carbohydrates, 105cal, 1g protein, 0g fat

9:00am- 2 cup oatmeal- 108g carbohydrates, 600cal, 20g protein, 10g fat

12:00pm- 4oz. Chicken breast- 0g carbohydrates, 150cal, 28g protein, 3g fat
1 cup brown rice- 46g carbohydrates, 218cal, 5g protein, 2g fat
1 cup broccoli- 7g carbohydrates, 41cal, 4g protein, 0g fat
1 cup green beans- 9g carbohydrates, 41cal, 2g protein, 0g fat
1tsp olive oil- 0g carbohydrates, 40cal, 0g protein, 5g fat

2:00pm- 1oz almonds- 6g carbohydrates, 164cal, 6g protein, 14g fat

4:30pm- pre workout shake- 4g carbohydrates, 324cal, 68g protein, 2g fat

7:00pm- post workout shake- 4g carbohydrates, 324cal, 68g protein, 2g fat

8:00pm- 3.5oz tilapia- 0g carbohydrates, 128cal, 26g protein, 3g fat

So that's a total of 216grams of carbohydrates, 258grams of protein, 45grams fat, and 2325 calories.

[JAM24]

Just a heads up on how I came up with that count. I did calculations with the help of some research from treads and calculated that I burn 2800 to 3000 calories a day. So since I want to drop weight I will drop by calorie intake and lift weights 5 day a week and cardio 7 days a week. So please if you have any advise please share it with me. I'm tired of being out of shape and fat.

[Back In Black]

I would lose 50g of carbs which will drop you by 200cals. 2100 daily cals is plenty for you to start.

Of the 150g carbs you have left go with 50g at breakfast and 50g each pre and post workout.

Ditch the pre workout shake and have pre workout meal 1-2 hours prior to workout. That now gives 6 meals. Try and 'share' the protein equally between the 6.

Add some veggies to your last meal.

You are on the right track!

[JAM24]

Ok thanks stem I will rework some things and repost to see what you think.

[JAM24]

Ok I will cut out the banana in first meal and only do half cup of brown rice. That's a total of 50g of carbs. As for replacing the pre-workout shake for a meal I really don't know what to eat there. Maybe half can of tuna in water?

[JAM24]

Anyone have advise for pre-workout meal?

[JohnnyVegas]

Looking forward to advice on the pre-workout meal. I have never eaten one (as long as you don't count a diet soda for an energy boost), but have been thinking about it lately.

[JAM24]

Yea me too somebody help us figure this out.

[Back In Black]

Sorry guys some of us do need to sleep. My pre workout meal usually has sweet potato as a carb source with broc and chicken. Sometimes I use oats. There's nothing magical about what to have just slow release carbs and a slower digesting protein source.

[JAM24]

Thanks for the help stem that helped me put something together.