Please review and offer advice on my current diet

I am currently 185 lbs around 12-15% BF 5' 10"ish

I am trying to achieve a BF of around 9% and maintain it while still trying to achieve muscle gains.

Currently I do no cardio in the gym. (Play golf, baseball and hockey during the week)
Train abs once a week
Lift 4 days a week in the gym


Have 2 beers 3 days a week after sports. Drink vodka water on Saturdays and some day time sunday parties.

Below is a diet that I have been sticking by for the past 3 months. I am not achieving my fat loss goals fast enough and looking for some advice. Also have been taking EC stack for 4 weeks.

Diet is:

Meal 1- 9% Greek yogurt, Fruit, Whey Protein Shake

Meal 2- Carbs with Protein - (Today it was spaghetti and Meat Balls)

Work Out (1pm)

Meal 3- Protein Shake (and eat meal 4 very shortly after)

Meal 4 - Protein, Vegetables and Carbs (Today it was Beef, Vermicelli noodles and broccoli)

Meal 5- Whey Protein Shake

Meal 6- Protein and Vegetables (Today it was steak, seafood and asparagus)

Meal 7- Casein Protein Shake right before bed and scoop of peanut butter

Drink water throughout day.



Thanks for taking the time to read

pics incase I'm wrong about bf%

Work Out: (Every last set is a drop set after max weight) 6- 10 reps -- Weight entered is what I so on my last set of 6

Monday - Chest/Tris/ Calves

Bench Press - 225lbs
Incline Dumbbell chest press- 95 lbs
Flat Dumbbell flies- 50 Lbs
Low Cable Pull chest flies- Every machine at my gym different can't remember

Straight bar tricep cable Push downs- 200 lbs
Over head tricep dumbbell press- 100 lbs (heaviest one)
Rope tricep cable extensions - 130 lbws

Seated calve raise
Standing Calve Raise


Tuesday Back/Biceps

Barbell bent over rows- 215 lbs
Lat Pulldowns- 235 lbs
Straight arm pull downs- 115 lbs
Seated Cable Row - 250 lbs

Biceps
Incline seated Dumbbell curls- 40 lbs
Hammer Curls- 55 lbs
Single arm cable curls - Cant remember

Wed - OFF

Thurs- Shoulders/Traps/Calves

Dumbbell Shoulder Press- 90 lbs
Standing Smith Machine Upright Rows- 125lbs
Single Arm Cable extensions across the body - 40 lbs
Bent over rear lateral raise dumbbell- 40 lbs

Either dumbbell shrugs or barbell shrugs-- 100 lbs dumbbells or 6 plates +

Calves
Leg press machine extensions
This other machine don't know how to describe

Fri- Legs
Squats- 235 lbs
Leg Press- A lot
Leg extensions (Single Leg)- 110 lbs
Hamstring Curls- 160 lbs
Deadlifts- @ least 6 plates

SAT/SUN - OFF

Diet macro's?

You're definitely not 12%. Maybe 15% ish.

You understand what happens to fat burning when you drink alcohol right?

Protein- 182g
Carbs- 138 g
Fat- 58 g
Calories- 1554 g



I know about alcohol... but I can't live in a world where I cant have a few beers after the game & a couple vodka waters on the weekend.
I am not getting hammered. I am pretty sure that my diet is hurting me more.

1500cals and you aren't losing weight? There's something amiss. You should browsing plenty of weight, including muscle, with those figures.

Your fat loss is stopped completely until your body breaks down the alcohol. Your goal of 9% will be exceptionally difficult whilst drinking 5 days a week.

PM me and i'll send you the macro calculator

...you know, I can pull up every bite I've eaten in the last month since I started tracking this way.........

here is yesterday's summary:

(yes, I had a few beers while watching my "nephew" play in a band last night)

Attachment 151451

Alcohol have a fairly high effect on test and other growth hormone levels like IGF-1 that will reduce 25% the day after you been drinking an average amount of alcohol. The more you drink the more the levels drop. If you drink several days in a row the levels in your blood drop upwards of 70-75%.

This is from a study by Mikael Mattsson at Idrottshögskolan in Sweden.

Quote:

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Originally Posted by tarmyg

Alcohol have a fairly high effect on test and other growth hormone levels like IGF-1 that will reduce 25% the day after you been drinking an average amount of alcohol. The more you drink the more the levels drop. If you drink several days in a row the levels in your blood drop upwards of 70-75%.

This is from a study by Mikael Mattsson at Idrottshögskolan in Sweden.

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Can you send me link to this study.

urn:nbn:se:gih:diva-3285: Sämre prestation flera dagar efter festen

Unfortunately they decided to publish this in Swedish only. I have emailed the researchers asking for an English version but that might take a while.

Thanks

The author told me to use the references instead as there are no plans to have this written in English.