Quote Originally Posted by ma_fighter View Post

Here's what I ate today, and this is a pretty typical day for me. Only difference is I only ate 4 times instead of my usual 5, skipping my evening snack. Kcals are on the low side of what's normal for me, ranging from this to about another 300-400 kcals at most.

Bread with pate' for breakfast. The bread is something I realize I will have to drop eventually, but at this point in time I doubt its what makes or breaks me. this is improper thinking and working against you IMO
One protein shake divided on two occations macros for shake? contents? whey, casein, blend??
500g Cottage cheese, along with 200g of flavored no-fat yoghurt. Also divided into two occations. cottage cheese is good (2%fat or less) im not a fan of yofurt. flavored prob equals sugar
Chicken + rice + a bit of feta for flavour. hmm cheese = fat. hopefully not a lot. would drop for now.
A glass of milk with the bread, and one with the chicken. milk and bread?? not good IMO. sugar
A couple of carrots at work. carrots i believe have a fair amount of sugar for a vegetable.

Ending up:
Kcal: 1735 (and up to another 100kcal due to milk in coffee)
Protein: 161.9g (up to +7)
Carbs: 154g (up to +10)
Fat: 53.9g (up to +3) Almost half of it at breakfast. If I eat two slices of bread for breakfast I tend to stay full longer if I have a bit more fat in the morning.

That's like a.. well.. 39/36/25'ish split or so.

/Maf
at 183lbs its hard to guesstimate ur bf% maybe 16(ish)

183 x .84 = 153.72

153.72 x 15 = 2305cals (rough maintenance)

i think a big part of ur problem is not how much ur eating but WHAT ur eating. how much cardio u doing?

id try something like:

workout days:
2300cals
275g pro
200g carbs (150g pre workout/50g post workout only)
44g fat

non-workout days:
200g pro
green veggies only carbs
44g fat

id hit cardio hard on non training days (60mins) and do no cardio on training days. try to alternate light intervals and moderate cardio. u need to gain some muscle and lose some fat. i would suggest u consider a routine that is upper body one day then lower body the next day. lift EOD. cardio by default will be EOD.

go for big lifts. such as:

upper day: bench, deadlift, shoulder press, rows, abs (no weight needed IMO); (3 heavy work sets (5-6 reps) for each, be sure to warm up good. i like to get on a piece of cardio equipment for 5 mins before i lift and have found it to be more effective than warming up with weights.

lower day: squat, leg extension, leg curl, calves, traps, abs (same applies here for work sets and rep range)

as regards to ur diet i am finding maintaining an anabolic environment for training days is ideal and get ur fat burning done on non training days. depending on ur progress u could also consider implementing a 6-8hr fast upon waking on non-training days.

u need to have a diet that includes more lean meat and complex carbs and good green veg like spinach (think chicken salad - not the kind with mayo but rather a salad with chikn in it )

post ur diet for review and be sure to include cals and macros.