Ive been leaning out for the last 2 months and lost quite a lot of fat which I had gained when i was out of the gym for 6-7 months. Now i want a much more hardcore regime for the last 8 weeks before summer. I am 82kg around 15% BF, looking to drop down to around 10%. Please help with my diet, I cant seem to get enough protein and have too many carbs!?
10am - Porridge with skimmed milk, multi vit, 5g BCAA, 1 cap fish oil
1pm - 4 egg whites 1 yolk, 2 slice wholemeal bread
4pm - Isolate whey protein shake, 25g maltodextrin
6.30pm - 1 medium sweet potato OR 60g instant oat shake in skimmed milk
8pm - Workout
10pm - PWO whey shake, 5g BCAA, 25g maltodextrin
12.30am - Medium sized grilled chicken breast, 1 cup brown pasta/brown rice, 1 cap fish oil
This diets macros (excl. fish oil caps) :
What needs to be changed? I have just started to seriously look at my diet because fat loss has slowed right down.
Calculated using fitday, might be out by 10% max, I need 20-30g more protein and 200-300 calories. But do I need to take down carbs?
this should answer just about all your questions.
First of all, you are not eating nearly enough. Shoot for 2,000 - 2,500 calories for a while and see what happens. Protein can be anywhere from 1 - 1.5 grams per pound of body weight. Fats are also too low. Don't be afraid of fat. Fat is far more important than carbs from a biological stand point.
Last edited by Invain; 04-25-2013 at 05:54 PM.
Best lifts: 615/475/660, Raw w/ Wraps
Surely you can add more calories then that and still cut weight? 1471 doesn't seem like much at all. How much do you weight?
Doesn't seem like you're eating enough calories to even be healthy fromthe point of view of someone who deosn't work out. Eat more and then look at what you're eating, don't go overboard but don't starve yourself either, only have what your body needs and ignore anything that's bad for you.
I really want to get big and build myself up using a combination of protein powders and bodybuilding supplements.
Calories are too low for one you are in an absolute deficit instead of a relative one, so your metabolic rate is down regulating so your body can function. Start slowly increasing calories. I would increase protein intake first by 40-50 grams. Then after a week or so increase either carbs or fat, not both, and this will depend on what macro your body uses more efficiently. In saying that yes Fat is important but being on a lowfat diet isn't a bad thing and doesn't cause any negative effects. I myself have always used a lowfat approach and I'd say about 80% of my clients do as well. Its finding what you body works best with so don't be afraid of carbs either. I have had clients where I increased their carbs as they got deeper into dieting and it enhanced fat loss.
Its all about he individual.
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I agree with the premise your fat loss is slowed because you are eating too little. Your body is a highly adaptive organism and it will slow down metabolism to attempt to maintain body weight at your current level of caloric intake. You have gone so low there is really nowhere else to go. I think Allen's advice is quite good. Start working your calories back up.
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