Plateau - need help

[cardiodan]

Whatsup every1
Ive been on a diet we all worked to put together for me.

Stats
23y
228lbs
20%bf
17 inch arms unpumped

I am in week 6 of my cut diet, and have reached a plateau. I wont budge the scale, and the tape measure stays the same (Myo tape).

This is what I am doing now.
Should I lower or increase something? I cheat weekly.
Im pissed that the scale doesnt budge. My muscles are full, Im quite big, I look like a box but need the fat off ASAP.
I hate it when a whole week and half goes to waste with all the work I put into it.
Please tell me what you think needs change.


• 45- 60mins cardio, 5x/week empty stomach at 60-70% Maximum Heart Rate
• Weightlifting 3x/week, followed by the cardio (when weightlifting, no empty stomach)
• 1g-1.5g of lean protein per pound of bodyweight


Breakfast
½ C oats 150 cals / 27g carbs / 5g Protein
1 scoop whey 120cals / 24g Protein
2 fish oil caps 30cals/2g fat

Snack / PWO
½ C oats 150 cals / 27g carbs / 5g Protein
2 scoops whey 240 cals / 4g carbs / 48g Protein

Lunch
12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
1 tbsp flax oil with salad 120cals / 14 g fat
Spinach or other leafy green veg

Snack
½ C oats 150 cals / 27g carbs / 5g Protein
2 scoops whey 240 cals / 4g carbs / 48g Protein

Dinner
12.5oz can of chicken / Tuna 300 cals / 0g carbs / 50g Protein
Salad (with fish or flax oil = 1tbsp) 130cals/14g fat
Spinach or other green veg


Dinner II remade
1C eggwhites 120 cals / 26g Protein / 0gfat
2 tbsp Natural Peanut butter 210cals / 8g Protein / 6g carbs / 16g fat
1 tbsp sugar free Metamucil 60 cals / 15g fiber

Total
Cals – ~2220 cals ->
Protein – 269g Protein
Carbs - 81g carbs + a few more from my veggies (I have spinach, brocolli, asparagus etc and some lettuce)
Fats – 46g fat
Fiber – ~27g total(oatmeal and salad) (15g fiber from Metamucil = 1tbsp)

[fit4ever180]

check your pm's bro...

[cardiodan]

Thanks, check yours
ne1 else?

[cardiodan]

Katch-McArdle formula (BMR based on lean body weight)
I made the calculations and it turns out I should have around 2651 to 3000cals
based on my stats and activity.

What would you add to my diet for the cals?
Some ppl are saying its the carbs, other some pro and fat.
Id appreciate the help guys!
Thanks
Cardio

[jimmyinkedup]

For me, with my body type/chemistry, whatever u want to call it) when cutting it always comes back to low/no carb. As much as i might hate it- it does work and does seem to spare muscle mass. However forget the full feeling daily - only get that one-two days a week after carb up. Im doing this right now. With carbs so low you are prob borderline ketosis as it is...maybe cut them farther - if you dont wanna go no carb go to say to 40-50/day and add calories in fat. Carb up anywhere from 1 meal to 36 hrs depending on you. The more carbs daily the shorter i would think carb up time needed. Just a thought - either way good luck. -Seamus

[cardiodan]

I don't know about that.
SOme people tell me that my carbs are too low.
Ive been on near ketosis diets, as well as ketogenic diets, as well as cyclical ketogenic diets. I HATE low low carb.

In any case, according to the formula I need more calories.
I added a whole cup of oatmeal, and another tablespoon of peanut butter.
What do you think of the following

Breakfast
½ C oats 150 cals / 27g carbs / 5g Protein
1 scoop whey 120cals / 24g Protein
2 fish oil caps 30cals/2g fat

Snack / PWO
½ C oats 150 cals / 27g carbs / 5g Protein
2 scoops whey 240 cals / 4g carbs / 48g Protein

Lunch
12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
1 tbsp olive oil with salad 120cals / 14 g fat

Snack
½ C oats 150 cals / 27g carbs / 5g Protein
2 scoops whey 240 cals / 4g carbs / 48g Protein

Dinner
12.5oz can of chicken / Tuna 300 cals / 0g carbs / 50g Protein
Salad (with fish or flax oil = 1tbsp) 130cals/14g fat
1 Cup Oatmeal 300cals / 54g carbs / 10g protein

Dinner II remade
1C eggwhites 120 cals / 26g Protein / 0gfat
3 tbsp Natural Peanut butter 315cals / 12g Protein / 9g carbs / 24g fat
1 tbsp sugar free Metamucil 60 cals / 15g fiber

Total
Cals – ~2725 cals -> 2700 (goal)
Protein – 283g Protein
Carbs – 144g carbs
Fats – 54g fat
Fiber – ~35g (oatmeal and salad) (15g fiber from Metamucil = 1tbsp)

[jimmyinkedup]

I cant really comment on if it will work or not ...because it isnt what i do and wouldnt work for me.
A few observations;
1- Adding calories IMO, will not cause you to lose weight(bodyfat)
2- Id say screw the chart if u are losing weight and keeping muscle - like u were - why increase calories? Diet isnt a chart science... id listen to my body, the mirror and results in gym before some chart.
3-Might just need to switch things up very short term - few no carb days or a few high carb lo protein days - who knows, to jump start your fat loss again.
4- If u really wanna see if u are losing muscle mass not just fat go by bf % and figure it out that way - if u dont trust mirror or they way u feel and perform in gym.
You'll work it out bro - takes time and patience too - as you know. Good news is once you do when the time comes to do it again youll know what works for you.

[cardiodan]

I cant really comment on if it will work or not ...because it isnt what i do and wouldnt work for me.
A few observations;
1- Adding calories IMO, will not cause you to lose weight(bodyfat)
2- Id say screw the chart if u are losing weight and keeping muscle - like u were - why increase calories? Diet isnt a chart science... id listen to my body, the mirror and results in gym before some chart.
3-Might just need to switch things up very short term - few no carb days or a few high carb lo protein days - who knows, to jump start your fat loss again.
4- If u really wanna see if u are losing muscle mass not just fat go by bf % and figure it out that way - if u dont trust mirror or they way u feel and perform in gym.
You'll work it out bro - takes time and patience too - as you know. Good news is once you do when the time comes to do it again youll know what works for you.

Thanks for the opinion.
Well I am going by the chart because according to the chart I am undereating (before the change I have just made).
I had a whole week with not progress in the mirror and no progress in the tape measure and no progress on the %.
So Im wondering what I can do.

I worked out today and fine....Ill have to keep an eye on the measurements....

Ne1 else have an opinion?

[novastepp]

Maybe you should go with one question at a time. Let's try that.

[cardiodan]

lol ok
What do you think of my changes?

[novastepp]

you aren't eating enough.

[cardiodan]

even with the changes?
Total
Cals – ~2725 cals -> 2700 (goal)
Protein – 283g Protein
Carbs – 144g carbs
Fats – 54g fat
Fiber – ~35g (oatmeal and salad) (15g fiber from Metamucil = 1tbsp)
Edit/Delete Message

[cardiodan]

I added a scoop of whey to the first meal
Totals are now

Cals – ~2845 cals ->+veggies
Protein – 305g Protein
Carbs – 144g carbs+veggies
Fats – 54g fat
Fiber – ~35g (oatmeal and salad) (15g fiber from Metamucil = 1tbsp)+veggies

[cardiodan]

cmon guys

[cardiodan]

Added the fiber and the veggies as a staple


Breakfast
½ C oats 150 cals / 27g carbs / 5g Protein
2 scoop whey 240cals / 48g Protein
2 fish oil caps 30cals/2g fat

Snack / PWO
½ C oats 150 cals / 27g carbs / 5g Protein
2 scoops whey 240 cals / 4g carbs / 48g Protein

Lunch
12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
1 tbsp flax oil 120cals / 14 g fat
1C cooked Broccolli / Spinach 55 cals/ 11.2g carbs/ 5.1g fiber/3.7g Protein

Snack
½ C oats 150 cals / 27g carbs / 5g Protein
2 scoops whey 240 cals / 4g carbs / 48g Protein

Dinner
12.5oz can of chicken / Tuna 300 cals / 0g carbs / 50g Protein
1 tbsp Flax oil 130cals/14g fat
1 Cup Oatmeal 300cals / 54g carbs / 10g protein
1C Broccoli / Spinach 55 cals/ 11.2g carbs/ 5.1g fiber/3.7g Protein

Dinner II remade
1C eggwhites 120 cals / 26g Protein / 0gfat
3 tbsp Natural Peanut butter 315cals / 12g Protein / 9g carbs / 24g fat
1 tbsp sugar free Metamucil 60 cals / 15g fiber

Total
Cals – ~2955 cals ->
Protein – 312.4g Protein
Carbs – 166.4g carbs
Fats – 54g fat
Fiber – ~45.2g

[BIG TEXAN]

Breakfast
1/2 grapefruit
8 egg whites/ 2 yolks

Snack / PWO
1 C oats
2 scoops whey

Lunch
12.5oz can of chicken
1 tbsp flax oil
1C cooked Broccolli / Spinach

Snack
larg spinach salad w/ oil/vinegarete dressing
handfull of walnuts or pecans
1/2 can tuna

Dinner
12.5oz can of chicken / Tuna
1 tbsp Flax oil
2C Broccoli / Spinach

Dinner II remade
1C eggwhites
3 tbsp Natural Peanut butter
1 tbsp sugar free Metamucil


just my .02, will need to look over it some more, this is on a whim as I'm at work...

[novastepp]

Added the fiber and the veggies as a staple


Breakfast
½ C oats 150 cals / 27g carbs / 5g Protein
2 scoop whey 240cals / 48g Protein
2 fish oil caps 30cals/2g fat

Snack / PWO
½ C oats 150 cals / 27g carbs / 5g Protein
2 scoops whey 240 cals / 4g carbs / 48g Protein

Lunch
12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
1 tbsp flax oil 120cals / 14 g fat
1C cooked Broccolli / Spinach 55 cals/ 11.2g carbs/ 5.1g fiber/3.7g Protein

Snack
½ C oats 150 cals / 27g carbs / 5g Protein
2 scoops whey 240 cals / 4g carbs / 48g Protein

Dinner
12.5oz can of chicken / Tuna 300 cals / 0g carbs / 50g Protein
1 tbsp Flax oil 130cals/14g fat
1 Cup Oatmeal 300cals / 54g carbs / 10g protein
1C Broccoli / Spinach 55 cals/ 11.2g carbs/ 5.1g fiber/3.7g Protein

Dinner II remade
1C eggwhites 120 cals / 26g Protein / 0gfat
3 tbsp Natural Peanut butter 315cals / 12g Protein / 9g carbs / 24g fat
1 tbsp sugar free Metamucil 60 cals / 15g fiber

Total
Cals – ~2955 cals ->
Protein – 312.4g Protein
Carbs – 166.4g carbs
Fats – 54g fat
Fiber – ~45.2g

should be fine. have you been trying it out for at least a month?

[cardiodan]

I will.
Thanks Nova.

[M302_Imola]

Breakfast
1/2 grapefruit
8 egg whites/ 2 yolks

Snack / PWO
1 C oats
2 scoops whey

Lunch
12.5oz can of chicken
1 tbsp flax oil
1C cooked Broccolli / Spinach

Snack
larg spinach salad w/ oil/vinegarete dressing
handfull of walnuts or pecans
1/2 can tuna

Dinner
12.5oz can of chicken / Tuna
1 tbsp Flax oil
2C Broccoli / Spinach

Dinner II remade
1C eggwhites
3 tbsp Natural Peanut butter
1 tbsp sugar free Metamucil


just my .02, will need to look over it some more, this is on a whim as I'm at work...

Great advice Big Texan!
This looks good, you are limiting your carbs to pre and post workout which is great for cutting. Although, I would add a 1/2-1 cup of oats to your first meal (pre workout) to build up your glycogen to fuel your workout. Cardiodan, I believe that you are putting your body into starvation mode with your current diet. Like Nova said, you need to eat more. Carb cycling in the form of High, low, no, etc. would keep your body guessing (aka burning fat). Just be patient brotha!

[cardiodan]

Ill try the diet and report back.
I feel good on the diet which is what really matters.
Ill see for a month like Nova said.
Thanks man. I know you know your stuff.

Thanks for positive feedback

Happy thanksgiving

[M302_Imola]

Ill try the diet and report back.
I feel good on the diet which is what really matters.
Ill see for a month like Nova said.
Thanks man. I know you know your stuff.

Thanks for positive feedback

Happy thanksgiving

no prob bro, good luck and keep us updated! Although Nova and I approaching cutting a little differently, the man knows his shit! He hasn't posted a pic of himself in awhile but trust me he gets it, he is jacked and shredded!

[cardiodan]

Happy thanksgiving guys.
Thanks for the help all of you.

Listen, is there such a thing as
calorie cycling

or

protein cycling

or

fat cycling?

Today I added a little bag of almonds from starbucks (ripoff=$2.50 per bag)!
It was around 400 cals.

Is it just carb cycling that works?
Would just changing a few macros have the same effect. or is carb cycling for fuller muscles or does it trigger certain hormones that affect fat burning?

What do you guys suggest...for:
high carb , low carb , and medium carb days?

Im going to try to keep cheating (any food) for when I have a really bad craving. Im starting from right now just having those different days of different carbs to keep my body guessing as was suggested. Hopefully it will work.

This is week7, around 11-12lbs lost depending on the day.

Alright guys, what do you think? (I know its a lot of questions).
Take your pick if you wish.

[M302_Imola]

check your pm