Sticking Point

[Pinnacle]

Hi Gentlemen (I'll use that term loosely )

I'm posting all this info in hopes an outsiders view will help me get past this sticking point I'm at right now.
Below are my Stats and current diet.I've been stuck at this weight for 10 days now.

Height:5'-8"/weight 209/BF 11%/age 37

Running Enanthate@250 mg wkly.100 mg Deca wkly(maintenance and joints)
Started T3 6 days ago,100 mcg ED
Ephedra/Gaurana/ Expresso 5 cups Ed(Splenda)

Will start IGF 60 mcg next wk.

Train 6 Days.High/Low training style (Cardio needs to be upped for sure in AM)


Current Diet as follows:

Meal 1 : 10 egg whites,small bowl of oatmeal(splenda only)

Meal 2 : 50g whey/casein blend,2 Tbl Udo's oil

Meal 3 : 6 oz Tuna in water,mixed with raw spinach(6oz)

Meal 4 : 50g whey/casein blend,1 Tbl Udo's oil

Meal 5 : PWO Shake 80g Dextrose/40g Whey

Meal 6 : Exactly 1hr later.8oz chix,1/2 c brown rice,steamed green veggies

Meal 7 : 8 egg whites

I don't have the time to make Meal 4 a solid meal.I think that would help,but.........


Any suggestions guys?

THX

[Pinnacle]

Sunday is my off day.I do carb up on that day(150g).I don't have cheat meals at all.I consider the extra carbs on Sunday my cheat day.By carbs I mean brown rice,sweet potato ect.

[IronFreakX]

cuz ur getting too little calories!!!!!
of the top of my head...ull need smth like 3000 @least

-you have 2 protein only meals

-macros are a bit off

btw what are you trying to do??
cut or bulk??

[Pinnacle]

cuz ur getting too little calories!!!!!
of the top of my head...ull need smth like 3000 @least

-you have 2 protein only meals

-macros are a bit off

btw what are you trying to do??
cut or bulk??

Looking to drop 3 pts in BF.2900 is my maintenance.I well below that.
macro's are off where?I didn't get into my vitamin/herb supplimentation.It's extensive to say the least.
I think I'm getting enough protien.I think lack of carbs might be the culprit.Not sure,that's why I'm asking for advice/help on this matter.

I appreciate you input bro.Please elaborate if you can.

[IronFreakX]

Looking to drop 3 pts in BF.2900 is my maintenance.I well below that.
macro's are off where?I didn't get into my vitamin/herb supplimentation.It's extensive to say the least.
I think I'm getting enough protien.I think lack of carbs might be the culprit.Not sure,that's why I'm asking for advice/help on this matter.

I appreciate you input bro.Please elaborate if you can.

Ok here goes:

-I have been doing diets for people like crazy in the last week....so I got used to it...you lbmis smth bout 175(approx)
that requires smth like 3100 kcal with working out 6 times a week...so say you lower it 500..thats 2600...for ur training days...lets say one day is off...so you lower it a bit...cuz ur not really burning that much...and the other off days is ur cheat meal/day so you go damn crazy....btw I have done clean cheats...for a long time...all i can say is ..Dirty cheats are wayyy better and not for appetite...no...but for apperance and overall progression...along with appetite ....

-macros are the fats.proteins and carbs
-micros are the vitamins and mineral and trace elements

-I see no saturated fats cept maybe 2-4 grams from the whey and chicken

-you have 2 protein only meals....you do not want to eat protein alone...you do not want it to be used as the main energy source...you want some fats or carbs with ur protein

-actually you have little fat in there.....

Ill tell ya what...figure out the maintenince level using this formula based on LBM....count you foods on www.fitday.com

try a marconutrient ratio(fitday does that for ya too!) of 40-30-30-pro-fat-carb or 50-25-25....depends on your bod and the intensity of your workouts..

good luck

edit: the formula
multiply the BMR by the number you feel is best for you...remember to change that on cardio only days , off days and mmmmm cheat days

BMR=370 + (21.6 X lean mass in kg)

Activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)

[Pinnacle]

I can up the EFA's slightly.I do have saturated fats in the Udo's oil,and tuna.chix as well.

If you read my second post that says I carb up on my off day,could that possibly be some of the problem?

I also realize my AM cardio isn't up to snuff.Age is a factor here as well.37 isn't 25 you know what I'm saying.The small amount of BF I have is the stubborn type that comes with the aging process.

Thx for your insight bro.Greatly appreciated.