Help me cut!?

[BigPimpin76]

Hey bros

Im going to start lounging more in the diet section to learn more.

Here are my stats
38 years old
5'9
188-190 lbs( not sure since I hate scales)
18% bf

My maintenance cal are 2300.
Continues Diet posted is on 2000 cals.

I have dropped weight but lately i have been stuck at my current weight.
I have kept my diet relatively clean except for a few cheat meals here nd there.
I am very active doing weights and Crossfit.

Here is my diet
Please critique


Pre workout
1/2 scoop whey protein mixed with water and 1 banana

Post workout

1 scoop whey protein with two table spoons oats

9:00 am
1/2 cup oats with water and stevia and 1 banana
2 egg whites + 1 whole egg mixed with veggies in a omelette

11:00 am

1/2 scoop de Protein with water
1 apple and 1 tablespoon of peanutbutter

1:00 pm
8 onces of Chicken breast
1/2 cup steamed potato
2 cups steamed vegetables

4:00 Pm
1 cup of almond milk mixed with 25 gr whey protein
1 banana

7:00 pm
Wrap of 3 Egg whites+1 whole egg mixed with 2 ounce chicken with vegetables
1/2 a cup black beans

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[Buster Brown]

I personally would lose the bananas on a cut and even the peanut butter. Too much sugar causing an insulin will obv cause an insulin spike, find a substitution for them that are more low glycemic. Try carb cycling ..... Very effective tool for dropping bf.

[BigPimpin76]

I personally would lose the bananas on a cut and even the peanut butter. Too much sugar causing an insulin will obv cause an insulin spike, find a substitution for them that are more low glycemic. Try carb cycling ..... Very effective tool for dropping bf.

Hey bro,
Thanks for chiming in!
What would you suggest instead of bananas and peanutbutter?
Could you aslo explain a bit more in regards to carb cycling?

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[Buster Brown]

If you look at the stickies in the diet section there is a pretty good macro chart that list low med and high glycemic foods. You can choose from them based on your own availability where you live. There is also an article by Marcus300 called priming before your cycle or something to that nature. It is an excellent read. Gbrice does one as well in the diet section.

[Khazima]

Glycemic index and insulin spikes are irrelevant unless you're a diabetic. There's too many factors that change the spike in insulin. I just woke up so I can't think right now but just google why glycemic index doesn't matter.

If your not losing weight you either need to be more patient, cycle carbs or eat less/move more. You have the same cutting calories as me @ 150lb moderately active. Maybe you should slowly increase your calories 100-200 per week for 2-3 weeks then go back to your deficit. At 190lb very active you should have a lot more calories to play with so you may have done some metabolic damage.

[Pericu]

For how long have you been losing weight before it stuck? Where you're at now? Since when are you dieting? etc