Diet HELP! Weight Loss Stagnated

[thegodfather]

Ok, so far on this diet, I've gone from 210lbs to 192lbs, but my weight is stagnated. I believe partially from the diet, and partially from the fact that I injured my knee 5 weeks ago, and I'm unable to do cardio at the moment, although today I tried out the bike at the gym, and that seems to be the temporary fix, so cardio is back on as of today. I really need some suggestions here, please feel free to be as critical as possible, tell me exactly what to tweak, if my meal timing is off, etc. I appreciate any input.



EDIT!!! Revised: Showing diet&macros for Workout & Non-Workout Days

TDEE: 3107 kcals

7:30AM Cardio (30min-1hour) [Target HR 135-140bpm] [310kcals burned]
Meal 1: Breakfast
• 1 cups Oatmeal in water (135g)
• 2 egg, 6 egg whites (50g/160g)

• 594 kcal / 49g(27%)/62g(53%)/16g(19%)
Meal 2:
• Chicken Breast (Grilled) (200 grams)
• 2 Tbsp Flaxseed Oil (29.5 grams)

• 490 kcal/46g(39%)/0g(0%)/32g(64%)
Meal 3:
• Chicken Breast (200g)
• Yam (100g)
• Asparagus (100g)

• 363kcal/50g(44%)/32g(51%)/3g(6%)
PM WORKOUT (Weight Training)
Meal 4: PWO
Meal 4: PWO (15 mins following workout) (3:15pm)
• Chicken Breast (200g)
• Yam (200g)
• Asparagus (100g)

• 481kcal/51g(44%)/60g(51%)/3g(6%)
Meal 5: (6:00pm)
• Chicken Breast (200g)
• Broccoli (250g)

• 322kcal/53g(69%)/17g(21%)/3g(10%)
Meal 6: 10:00pm (Bedtime)
• CytoSport Cassein Complete – 1 scoop (110 cals, 25g protein)
• 2 tbsp Flaxseed oil

• 375kcal/25g(26%)/2g(2%)/31g(72%)
TOTALS(macros):
2,616 cals / Pro- 274 grams (1,098 kcals) / Carbs- 172 grams (687 kcals) / Fat- 90 grams (793cals)



NON WORKOUT DAYS


NON-WORKOUT DAYS
7:30AM Cardio (30min-1hour) [Target HR 135-140bpm) (310kcals burned)
Meal 1: Breakfast
• 1 cups Oatmeal in water (135g)
• 2 egg, 6 egg whites (50g/160g)

• 594 kcal / 49g(27%)/62g(53%)/16g(19%)
Meal 2:
• Chicken Breast (Grilled) (200 grams)
• 2 Tbsp Flaxseed Oil (29.5 grams)

• 490 kcal/46g(39%)/0g(0%)/32g(64%)
Meal 3:
• Chicken Breast (200g)
• Yam (100g)
• Asparagus (100g)

• 363kcal/50g(44%)/32g(51%)/3g(6%)
Meal 4: PWO
Meal 4: PWO (15 mins following workout) (3:15pm)
• Chicken Breast (200g)
• Asparagus (100g)

• 245kcal/48g(44%)/4g(51%)/3g(6%)
Meal 5: (6:00pm)
• Chicken Breast (200g)
• Broccoli (250g)

• 322kcal/53g(69%)/17g(21%)/3g(10%)
Meal 6: 10:00pm (Bedtime)
• CytoSport Cassein Complete – 1 scoop (110 cals, 25g protein)
• 2 tbsp Flaxseed oil

• 375kcal/25g(26%)/2g(2%)/31g(72%)
TOTALS(macros):
2,380 cals / Pro- 271 grams (1,098 kcals) / Carbs- 116 grams (464 kcals) / Fat- 90 grams (793cals)

[--->>405<<---]

hey godfather

at a glance based on ur weight (192lbs) without knowing ur bf% (i assume its in the lowerish teens??) youre eating too many cals. your diet looks fine as far as choices and timing, i hardly think it could be improved upon. do u eat this everyday? training days and non??

how many days per week do u train??

how much total cardio do u do weekly?? why such a high HR?? is it HIIT? i would suggest HIIT and LISS and MISS a good mixture is always good!

[thegodfather]

hey godfather

at a glance based on ur weight (192lbs) without knowing ur bf% (i assume its in the lowerish teens??) youre eating too many cals. your diet looks fine as far as choices and timing, i hardly think it could be improved upon. do u eat this everyday? training days and non??

how many days per week do u train??

how much total cardio do u do weekly?? why such a high HR?? is it HIIT? i would suggest HIIT and LISS and MISS a good mixture is always good!

405, Id guess it to be in the high teens at this point, probably 18%+/-, I got a wee bit out of shape my friend. I'm aiming for 175, possibly 170lbs...

Yes I eat this everyday, on non-workout days I just eliminate the carbs from meal 5(PWO)... So do you believe I just need to reduce portion size, or what?

Also, I cannot do HIIT right now....I injured my knee, I can only manage the bike, and thats with some discomfort. I do cardio everyday, but I've since been shooting for a HR of 135...

[--->>405<<---]

you can do this many ways. at 192lbs and 18%bf u have 168.96lbs LBM

LBM x 15 = 2534 (rough maintenance). this is not written in stone, but just an estimation. maybe this will show u why youre not losing?

personally i would suggest reducing cals from 2750 to 2200. see how that treats you. i would expect u to see the fat coming off again. run it for awhile until u hit another plateau and then u can consider cycling carbs based on activity.

personally right now i have modified my own diet to 2200cals and i eat 250g carbs on training days and @1800-2000cals on non training days with only raw broccoli as my carb (fiber) source. this would probably be ur next step. i show u my numbers because im currently at about 175lbs Lean Mass. so 2200cals with ur numbers (169lbs lean) is not extremely low. u mainly only want to feed ur lean mass

also 135 heart rate is fine and what i typically run most of the time. 125-140 ish.. occasionally when im feeling frisky ill throw some intervals in there, not true HITT usually but intervals. knee injuries suck! i deal with one and have since 2005 so i can empathize! i hope u heal up soon. im assuming u have tried the elliptical? this is my preferred method of cardio. i also enjoy the bike on occasion and rarely ever run anymore. walking at 3.8mph on 10 incline is also good.

hope this helps! usually i have found when cutting the primary problems are: too many cals, too many carbs, not enuff cardio. keep reducing these and fat loss usually returns! i typically find myself trying to be convinced i need more carbs and cals and less cardio than is actuality! keep it going dude!

[thegodfather]

The eliptical did not really hurt per se, but I was quite swollen after using it. I've recently found that doing 1 hour on the bike, I burn about 310 calories...This sucks, because I can usually burn almost as many in HALF the time on the treadmill, but the fact I can do cardio at all is great to me at this point. The bike I have no pain, and no post workout swelling....Based on the calculation of LBM, do you think targeting 170 is going too low?

[--->>405<<---]

The eliptical did not really hurt per se, but I was quite swollen after using it. I've recently found that doing 1 hour on the bike, I burn about 310 calories...This sucks, because I can usually burn almost as many in HALF the time on the treadmill, but the fact I can do cardio at all is great to me at this point. The bike I have no pain, and no post workout swelling....Based on the calculation of LBM, do you think targeting 170 is going too low?

personally i would not care about a "target weight". i would be more focused on a target bf% with the notion of trying to hang onto as much LBM as possible.

u know what i did the math wrong in my other post (oops)

in calculating in this post i realized it. i multiplied ur total weight x .88 and i shouldve done it x .82 (sorry). so really u have (192 x .82 = 157.44lbs LBM)

157.44 x 15 = 2361cals (rough maintenance) which means u may do better on 2000 cals but u can try the 2200 and see how u go keeping this in mind. that dang 18% always gets me!

anyways the long way to get to this:

157.44 x 1.10 = 173.184lbs (this would be ur weight at 10% body fat)

if u wanted to be 12% then:
157.44 x 1.12 = 176.33 (ur weight at 12%)

of course as i said earlier this assumes ur estimate in bf% is correct at 18% and 192lbs.

so i went thru all that to answer ur question about 170lbs being too low. i would say yes, unless u want to get ultra lean (8% or less).. how tall are you by the way?

i really hate making mathematical errors!

as far as cardio i think the main thing is to sustain a desired heart rate for a calculated duration. for cutting personally i like to start at 5 hours per week total split however u feel. this works for me .. it requires increasing it even a little more as i lean out.

[thegodfather]

Hmmm...Interesting....I am 5'9 by the way...

[--->>405<<---]

Hmmm...Interesting....I am 5'9 by the way...

ok so we're the same height.

i also started at 18%bf but at 215lbs..

[austinite]

Hmmm. Godfather, how do you feel about killing carbs for a month? You think you can handle that? Going into Ketosis is the only thing that works for me when I hit a brick wall. Not ideal but a month wouldn't hurt and certainly would bring your weight down. First 4 to 5 days are rough but you get used to it. This would work even with limited cardio and hopefully gets you closer to recovery.

[thegodfather]

Hmmm. Godfather, how do you feel about killing carbs for a month? You think you can handle that? Going into Ketosis is the only thing that works for me when I hit a brick wall. Not ideal but a month wouldn't hurt and certainly would bring your weight down. First 4 to 5 days are rough but you get used to it. This would work even with limited cardio and hopefully gets you closer to recovery.

I honestly cannot function without at least some carbs in the morning, my thoughts become extremely clouded and I cant concentrate. Thats unacceptable for the line of work that I'm in....I also dont really find Ketosis to be healthy IMO...I dont mind the cardio too much tbh...

[OzBoi]

Hmmm. Godfather, how do you feel about killing carbs for a month? You think you can handle that? Going into Ketosis is the only thing that works for me when I hit a brick wall. Not ideal but a month wouldn't hurt and certainly would bring your weight down. First 4 to 5 days are rough but you get used to it. This would work even with limited cardio and hopefully gets you closer to recovery.

Beat me to it austinite!

This is a method I have seen work numerous times. I have tried it myself and found the biggest problem to be mental! The fact that I couldn't get a pump in the gym made it difficult. You'll drop a lot of water weight and may suffer a bit of brain fog. But it gets the job done and could be an effective method of grinding through the plateau

OZ

[OzBoi]

Ok, so far on this diet, I've gone from 210lbs to 192lbs, but my weight is stagnated. I believe partially from the diet, and partially from the fact that I injured my knee 5 weeks ago, and I'm unable to do cardio at the moment, although today I tried out the bike at the gym, and that seems to be the temporary fix, so cardio is back on as of today. I really need some suggestions here, please feel free to be as critical as possible, tell me exactly what to tweak, if my meal timing is off, etc. I appreciate any input.

EDIT!!! Revised: Showing diet&macros for Workout & Non-Workout Days

TDEE: 3107 kcals

7:30AM Cardio (30min-1hour) [Target HR 135-140bpm] [310kcals burned]
Meal 1: Breakfast
o 1 cups Oatmeal in water (135g)
o 2 egg, 6 egg whites (50g/160g)

o 594 kcal / 49g(27%)/62g(53%)/16g(19%)
Meal 2:
o Chicken Breast (Grilled) (200 grams)
o 2 Tbsp Flaxseed Oil (29.5 grams)

o 490 kcal/46g(39%)/0g(0%)/32g(64%)
Meal 3:
o Chicken Breast (200g)
o Yam (100g)
o Asparagus (100g)

o 363kcal/50g(44%)/32g(51%)/3g(6%)
PM WORKOUT (Weight Training)
Meal 4: PWO
Meal 4: PWO (15 mins following workout) (3:15pm)
o Chicken Breast (200g)
o Yam (200g)
o Asparagus (100g)

o 481kcal/51g(44%)/60g(51%)/3g(6%)
Meal 5: (6:00pm)
o Chicken Breast (200g)
o Broccoli (250g)

o 322kcal/53g(69%)/17g(21%)/3g(10%)
Meal 6: 10:00pm (Bedtime)
o CytoSport Cassein Complete - 1 scoop (110 cals, 25g protein)
o 2 tbsp Flaxseed oil

o 375kcal/25g(26%)/2g(2%)/31g(72%)
TOTALS(macros):
2,616 cals / Pro- 274 grams (1,098 kcals) / Carbs- 172 grams (687 kcals) / Fat- 90 grams (793cals)

NON WORKOUT DAYS

NON-WORKOUT DAYS
7:30AM Cardio (30min-1hour) [Target HR 135-140bpm) (310kcals burned)
Meal 1: Breakfast
o 1 cups Oatmeal in water (135g)
o 2 egg, 6 egg whites (50g/160g)

o 594 kcal / 49g(27%)/62g(53%)/16g(19%)
Meal 2:
o Chicken Breast (Grilled) (200 grams)
o 2 Tbsp Flaxseed Oil (29.5 grams)

o 490 kcal/46g(39%)/0g(0%)/32g(64%)
Meal 3:
o Chicken Breast (200g)
o Yam (100g)
o Asparagus (100g)

o 363kcal/50g(44%)/32g(51%)/3g(6%)
Meal 4: PWO
Meal 4: PWO (15 mins following workout) (3:15pm)
o Chicken Breast (200g)
o Asparagus (100g)

o 245kcal/48g(44%)/4g(51%)/3g(6%)
Meal 5: (6:00pm)
o Chicken Breast (200g)
o Broccoli (250g)

o 322kcal/53g(69%)/17g(21%)/3g(10%)
Meal 6: 10:00pm (Bedtime)
o CytoSport Cassein Complete - 1 scoop (110 cals, 25g protein)
o 2 tbsp Flaxseed oil

o 375kcal/25g(26%)/2g(2%)/31g(72%)
TOTALS(macros):
2,380 cals / Pro- 271 grams (1,098 kcals) / Carbs- 116 grams (464 kcals) / Fat- 90 grams (793cals)

Godfather,
Are the good weights you have given raw or cooked?

[thegodfather]

Godfather,
Are the good weights you have given raw or cooked?

Uncooked