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Railroader
07-31-2007, 07:47 AM
I am 6' 195lbs. and 22%df. I workout about 4 to 5 times a week. I getting ok gains but i cant seem to get this layer of fat off of me. I was 240lbs. last Oct. but i lost it buy eating one very small meal aday. I started a diet trying to eat about 4 to 5 times aday but but still cant lose the fat and im afraid if i cut back anymore i wont be getting the protein i need for muscle growth.

4pm-7 egg whites
1 whole egg
2 slices wholegrain bread

7pm-1 cup cottage cheese

11pm-1 can tuna in water mixed with light mayo
2 slices wholegrain bread

3am- 6oz. chicken breast and small salad with ranch dressing

6am-40gram protein shake after the gym

I work 3rd shift thats why my scedule is so screwed up.Any help on my diet? Thx..

BBB
07-31-2007, 09:00 AM
Any idea what your macros are? Grams of protein, fat and carbs? Try this and post it up www.fitday.com

Railroader
07-31-2007, 09:14 AM
Cals-1869
Fat-32
Carb-217
Prot-227

Unholy
07-31-2007, 09:16 AM
Way too little fat, cut the carbs a bit and up the fats to about 80-90g/day.

Railroader
07-31-2007, 09:17 AM
OK so lose the bread but what to add for fats?

Unholy
07-31-2007, 09:20 AM
Avocado, peanut butter, olive oil, fish etc.

Railroader
07-31-2007, 09:24 AM
will losing all these carbs throw me into to keto? From what ive read that will eat my muscles right.

Unholy
07-31-2007, 09:26 AM
Not all of the carbs dude. Just drop the carbs a bit to compensate for the extra calories from the fat. Um and no, ketosis means burning fat for fuel...well ketones but im lazy.

KingWilder
07-31-2007, 09:27 AM
EDIT: if you up your fats to 80g you can keep the cals the same and still get 109g of carbs per day (you wouldn't be in ketosis)

I would get most of that from fibrous veggies and maybe something postworkout (dextrose, milk, juice, etc)

between that and adding some healthy fats you should have no problem feeling full

Railroader
07-31-2007, 09:29 AM
OK thanks

Railroader
07-31-2007, 09:31 AM
But i go to bed right after my workout thats why i only have a shake afterwards so my body dosnt start storing fat.