Need help with diet (new member)

[Mikeyboy87]

Hey guys after browsing these forums forever doing research and such I decided I'd make a post of my own. So I've been cutting up trying to get to 10-12% for the summer, been at this for 3 weeks now and seeing results but I'd just like someone to take a look at my diet and maybe give me some advice because I haven't been noticing as much fat loss as I think I should be. Thanks!

Meal 1

Oatmeal 1 cup
1/2 cup of milk
Protein shake

Meal 2

2 cups broccoli
1/2 cup brown rice
1 chicken breast

Meal 3 is the same as 2

Meal 4

3 cups of lettuce
1 tb of olive oil
2 lean porkchops

Meal 5

Protein shake
1tbs peanut butter

Macros are

40c,40p,20f

220g carbs a day, 250g protein a day and 50g of fat a day for a total of 2300 calories

I lift Monday, Tuesday, Thursday, Friday and do 30-40 mins of cardio Wednesday and Sunday

I would like to be losing 1-1.5 lbs a week and currently I weigh 208 lbs I check my body fat on a scale as my weight goes down but according to the scale my weight goes down and my fat goes up. Any advice would be greatly appreciated.

[dusto]

The only true way to see what your bf% is to get a body pod test or dexa scan. But there are a few guys on here that have a keen eye and could tell you roughly what it is by looking at a few pics of you

[dusto]

Back in black helped advise me on my diet and is working well similar macros to you but my cals are 2500.
What are your stats?

[Mikeyboy87]

Back in black helped advise me on my diet and is working well similar macros to you but my cals are 2500.
What are your stats?

I'll upload some photos in a bit once I'm home
From work. I'm 26 5'9 207 lbs i have once cycle under my belt which was 600 mg test a week for 12 and dbol for 4 weeks at 40 mgs a day.

My big three are

Bench- 285
Squat 405
Deads-435

[Back In Black]

Back in black helped advise me on my diet and is working well similar macros to you but my cals are 2500.
What are your stats?

Working already? That's good news

I'll upload some photos in a bit once I'm home
From work. I'm 26 5'9 207 lbs i have once cycle under my belt which was 600 mg test a week for 12 and dbol for 4 weeks at 40 mgs a day.

My big three are

Bench- 285
Squat 405
Deads-435

Bodyfat % is the key stat we are missing. Also, if you have already been losing fat I think 1lb per week is more than enough in order to try and maintain your LBM.

Has your lifting changed since cutting?

[Mikeyboy87]

Working already? That's good news



Bodyfat % is the key stat we are missing. Also, if you have already been losing fat I think 1lb per week is more than enough in order to try and maintain your LBM.

Has your lifting changed since cutting?

When I last stepped on the body fat scale it read me at 19% which is absurd but I find it's never consistent and went up actually as my total body weight went down. Yeah I have been at first I dropped quite a bit of weight but has slowed down. Lifting has stayed the same but less sets and more intensity for those sets. My diet looks okay though you'd say? sometimes I'll sub out the second chicken and rice meal for a whole wheat pita and tuna wrap with veggies and hummus but other than that it's almost always the same, with the occasional cheat meal with my girlfriend every second week.

[Back In Black]

Post a pic and/or estimate from this



Food choices look ok for sure although it doesn't look like that amount of carbs or protein. Are you weighing your food before you cook it?

[Mikeyboy87]

Here are some pictures now that I'm looking closely I realize I gained quite a bit of fat with my bulk since I just ate everything I could. Don't really notice day to day. Here are some pictures, Keep in mind I'd like to maintain my strength or even gain some and get to 10-12%.

[Mikeyboy87]

Post a pic and/or estimate from this



Food choices look ok for sure although it doesn't look like that amount of carbs or protein. Are you weighing your food before you cook it?

Here are some pictures now that I'm looking closely I realize I gained quite a bit of fat with my bulk since I just ate everything I could. Don't really notice day to day. Keep in mind I'd like to maintain my strength or even gain some and get to 10-12%

yep I weigh everything after it's cooked it is that amount I can show you my fitness pal spreadsheets too some days ill eat more protein and a little less carbs or vice versa

[AngryNR3C4]

Don't trust your scale for bodyfat, as dusto mentioned.
I'd eat more fat because bare minimums for fat are usually 0.40-0.50g per pound lbm.

[Mvicente90]

bump anyone other opinions?