6'1@ 212 lbs with 12%BF. Been working at a deficit for a long time (lost 212 lbs to date). I want to cut more, 8-10% and hopefully around 190-200lbs, but I'm having a tough time with energy levels and feeling totally drained throughout parts of the day and prior to my workout--it's ****ing with my motivation.
5 days a week--run a mile for a warm-up every day, then weights, then 30 mins of SS eliptical 2xwk, 20-30 mins of jump rope 1xwk, and a GPP circuit 1xwk.
2246cals@ 48%carbs, 34% protein, and 18% fat
Meal 1: 1 cup oatmeal, 4 tbsps brown sugar, 1 tbsp cinnamon
Meal 2: 200g rice, green peppers, cabbage, 150g tuna
Meal 3: Protein shake and 2 tbsps peanut butter post workout
Meal 4: 400g sweet potato, 200g chicken, assorted greens, garlic, peppers and more cabbage.
How much of a deficit is too much?
Where should I be in relation to my maintenence figure?
What can I do to ensure a more even energy span throughout the entire day?
I'm a real eater, so I'd like to retain large meals, but I'm thinking I need to find other ways to fill them up without the carb bombs. I'm thinking axe the complex carbs in the AM and for lunch, and replace them with green fiber rich sources + 100 grams sweet potatos with all meals until post workout shake, and than move the 200g of rice into my dinner. Also, add in a pre workout meal, and a meal in between breakfast and lunch.
For anyone else interested, I found these related threads:
1. Daily Calorie Cycling
2. Student Needs Help with Diet Nutrition
3. Best Complex Carbs for Cutting
4. How Much Do You Need to Eat?