help with diet really stuck

I'm atm been off cycle for a while now and no looking to go on until this diet is 100% and I'm maxing out weights at the gym. So far been good.

I'm 195lbs 179cm 16%bf appox
My goal is to be 10%.
I'm currentlu been carb cycling p/c/f 45/30/25
1 day high 400plus carbs ( 3000 cal plus)
3 days med 200 carbs approx ( 2600 cal)
2 days low carb under 50cal approx
2 days cardio steady state after working out


Im still the same weight haven't moved down much. what's my next step I been following this for 6 weeks any tips or suggestion would be good.

Thanks in advance

Would you be into doing a keto diet where you would only eat carbs once a week and then be in ketosis for 3-4 days?

It's a difficult diet to follow but many others, myself included, have used it with great success.

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Originally Posted by numbere

Would you be into doing a keto diet where you would only eat carbs once a week and then be in ketosis for 3-4 days?

It's a difficult diet to follow but many others, myself included, have used it with great success.

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I've done it in the past and with my work commitments find it super hard to concentrate focus. I really like the carb cycling I feel like I'm putting on a little muscle as well and I'm more energetic

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Originally Posted by dazzlinyu

I've done it in the past and with my work commitments find it super hard to concentrate focus. I really like the carb cycling I feel like I'm putting on a little muscle as well and I'm more energetic

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If you're not into doing a keto then maybe drop your calories another 300-500.

I calculated your tdee to be about 2700-3000 so you should be able to drop a few more calories.

If you're putting on muscle then there's no way you're in a caloric deficit.

You can only gain or lose. Can't do both at the same time.

Quote:

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Originally Posted by numbere

If you're not into doing a keto then maybe drop your calories another 300-500.

I calculated your tdee to be about 2700-3000 so you should be able to drop a few more calories.

If you're putting on muscle then there's no way you're in a caloric deficit.

You can only gain or lose. Can't do both at the same time.

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When you say drop by 300 - 500 calories thats obliviously total calories. or do i drop carbs and fats and leave protein as is?

also would you recommend any cardio at this time. and also would you still have a higher carb day once a week

thanks numbere you been a great help

Quote:

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Originally Posted by dazzlinyu

When you say drop by 300 - 500 calories thats obliviously total calories. or do i drop carbs and fats and leave protein as is?

also would you recommend any cardio at this time. and also would you still have a higher carb day once a week

thanks numbere you been a great help

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It's difficult for me to be accurate and precise when calculating your tdee because I'm not exactly how you're training.

I think you should drop your net calories to 2,700, and monitor your progress over the next 10-14 days.

If you're losing weight then we're headed in the right direction, if not then we'll reevaluate.

Yes, that's total calories but I do think you can save a bit of money by dropping your protein intake a bit.

Right now you're eating well over 300g of protein.

That seems like a lot to me, especially for someone who isn't on cycle.

Ok guys now I'm really bloody confused

Spoke to two different personal trainers today and both told me 2 different things to do.

Pt 1

Eat same amount of protein and weekly cut carbs slowly leave protein and fats the same?

Pt 2

Drop total calories slowly weekly

Which one is right?

Quote:

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Originally Posted by dazzlinyu

Ok guys now I'm really bloody confused

Spoke to two different personal trainers today and both told me 2 different things to do.

Pt 1

Eat same amount of protein and weekly cut carbs slowly leave protein and fats the same?

Pt 2

Drop total calories slowly weekly

Which one is right?

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Drop your net calories to 2700 and for about 2 weeks.

If you're losing weight good. Then recalculate your new tdee and consume under that amount.

If you're not losing weight after 2 weeks then drop your net calories by another 300-500 and repeat the process.

Quote:

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Originally Posted by numbere

Drop your net calories to 2700 and for about 2 weeks.

If you're losing weight good. Then recalculate your new tdee and consume under that amount.

If you're not losing weight after 2 weeks then drop your net calories by another 300-500 and repeat the process.

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I'll will try thr way you have mentioned and check back in 2 weeks thanks

Quote:

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Originally Posted by dazzlinyu

I'll will try thr way you have mentioned and check back in 2 weeks thanks

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Good luck mate!

Looking forward to your update.

If your eating below your tdee and exercising you will lose weight.

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Originally Posted by numbere

Good luck mate!

Looking forward to your update.

If your eating below your tdee and exercising you will lose weight.

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In the case I start losing you much weight and feel really small do I up the calories?

Quote:

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Originally Posted by numbere

Good luck mate!

Looking forward to your update.

If your eating below your tdee and exercising you will lose weight.

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Worse case if I start losing too much weight and start looking skinny do I up the calories or just train harder

Quote:

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Originally Posted by dazzlinyu

Worse case if I start losing too much weight and start looking skinny do I up the calories or just train harder

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If that's the case then yes, you would up the calories a few hundred.

You'd have to be in a large calorie deficit (~1000) for this to occur.

Quote:

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Originally Posted by numbere

If that's the case then yes, you would up the calories a few hundred.

You'd have to be in a large calorie deficit (~1000) for this to occur.

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Thanks bro for all the help. Any other tips you can share?

Quote:

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Originally Posted by dazzlinyu

Thanks bro for all the help. Any other tips you can share?

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Don't get discouraged.

The first one or two time cutting weight are the most difficult.

Once you learn how your body responds you can make progress fast.

Just don't let yourself go too much in the off season because long cuts are terrible.