Diet gurus. Macronutrient manipulators. I need some general direction with my diet.

[DoUgL@S]

I do a balanced diet now at ~2500-3000 cals (P/C/F = ~40/30/30) and I try to eat 5 X day (500 cal ea.). I eat 3000 on weight lifting days because I feel I hungry and I need that 6th meal. I have been at 200 lbs for the past 3 wks and I have not seen a change in my body composition. Workout is weights 4 X wk, HIIT 2 X week (just started so 5 min warmup, 5 cycles, 5 min cool down). I had success with a keto before and got down to 180 lbs (190 lbs after carb ups). Is it that I am taking in too many calories? Should I change my macronutient ratios to include more fat so I feel fuller.

[raniali]

it wouldn't hurt to lower cals maybe 200-300 or so on both training/non-training days -- see where that gets you for the week.
what are your stats?
post ur diet.

[DoUgL@S]

6' 1" 200 lbs ~15-17% bf.
This is what I ate yesterday ~2585 cals P/C/F - 227/202/65. Not my greatest effort at partitioning nutrients but its just an example. Breakfast is pretty much a staple though.

Breakfast - Shake (1 cup milk, 1 scoop whey, 1/2 cup oats, 1/2 egg starters, 1 tbsp pb), ~540 cals, P/C/F - 44g/37.5g/16g
Snack - Ham sandwich on WW bread (ham, provolone, tomatoe, lettuce, 1 tspn olive oil, etc), ~555 cals, P/C/F - 38g/23g/26g
Post-workout shake - 1 scoop whey in water, 2.5 servings of gatorade, ~240 cals, P/C/F -22g/40g/0g
Lunch - 1 can of tuna, 1 tbspn olive oil, 1 cup pasta, ~ 450 cals, P/C/F -35g/40g/14g
Snack - Zone bar and a string cheese, 300 cals, P/C/F -23g/22g/14g
Dinner - 1 boneless, skinless chicken breast, 1 cup of brocoli, 1/2 brown rice, 15 g almonds, a few strawberries, ~500 cals, P/C/F -65g/40g/9g

[DoUgL@S]

Well Thanks for the response Raniali. For those interested I have devised a new plan. I am going to lower calories to 2400 and my macro breakdown will be roughly 40/30/30 (P/C/F) - 240 g prot, 180 g carb, 80 g fat. ~40 g prot and ~40 g carb will come from a post-wo shake on lifting days.

[Saint Patrick]

Well Thanks for the response Raniali. For those interested I have devised a new plan. I am going to lower calories to 2400 and my macro breakdown will be roughly 40/30/30 (P/C/F) - 240 g prot, 180 g carb, 80 g fat. ~40 g prot and ~40 g carb will come from a post-wo shake on lifting days.

That sounds like a plan. You may want to bring the shake with you to the gym and sip it in between sets though.

The reason I say that is because 40g of sugar drank quickly will cause an insulin spike = not good.

[Isaac Wilkins]

I wouldn't lower your intake immediately from ~3000 to 2400, especially since you've already been dieting. Take a couple of weeks and do it in stages, say one week at 2700-2750, and another week at 2500 or so, then finally kick it down to about 2400. This will probably be easier on you psychologically as well as metabolically/hormonally.