Need diet help
I'm trying to cut to sub 15% body fat before starting my cycle, but I'm having a little difficulty cutting from the 18 - 15% range. I still seem to be loosing weight, just much slower than I should be at my current caloric deficit. (like a half pound a week instead of 1-2) I could use some tips.
Here is an example of my current diet.
EC stack: 25mg ephedrine 3x a day with 2 cups of coffee in the AM.
8 am: 1 cup steel cut oats, 1 scoop protein
10 am: 1 banana or cup of yogurt
12pm: 6 oz chicken 1/2 cup green veggies
3:30 pm: 6 oz chicken 1/2 cup green veggies
7pm:(post-workout) 2 4oz tilapia filets, 1/2 cup veggies, 2 scoop protein shake
9pm: 1/2 cup egg whites, 2 tbls natural peanut butter
Usually do a re-feed on Saturday or Sunday, nothing crazy just a couple meals with about 2x portions of what is listed above.
- Bookmark
- 0
- 0
How much cardio are you doing?
Diet looks decent, might not be getting enough food. What's your height, weight, and age?
its actually pretty good, imo just a couple things you could tweak...only thing i dont like is the 10 am meal, other than that its just moving a couple things around.
8am: 1 cup oats, 1 cup berries(fiber will keep you full and a bit less sugar than the banana) 1 cup egg whites 2 eggs
10:30am 2 scoops whey 2 tbls natural pb
1:00pm 6 oz chicken 1/2 cup green veggies
3:30pm 6 oz chicken mixed greens w/ 1 tbls olive oil and balsamic/red wine vinegar
7pm: 2 scoops whey 2 scoops glyco maize/karbolyn (pwo carbs debatable while cutting but glycogen is depleted and your muscles need the fuel to prevent muscle wasting. ive done it both ways and didnt gain any fat with pwo carbs and workout intensity was much better from not being constantly depleted)
9pm 2 4oz tilapia fillets and 1/2 cup veggies.
refeed should be 250-300g carbs, protein stays the same and i like taking out the pb and olive oil on the refeed day so you dont have excess fat
Basically, I need a bigger breakfast and smaller pwo meal with a little carbs in the pwo?
Will that make a noticeable difference in weight loss?
Not that its bigger its solid food which will be absorbed better and have a more thermogenic effect. I took out the yogurt and banana bc it was a lot of simple carbs with not a whole lot of protein, when cutting keep sugar to an absokute minimum. Carbs pwo will help with muscle recovery and growth...more muscle mass means higher calorie need which means more fat loss
No1no it wont, keep doing as your doing its normal for it to slow down, add cardio if you arent already doing it
Yogurt and banana is sugar with little protein, why wouldnt the redistribution of macros help? No need for whey for breakfast when u can eat solid foods and too much protein in the 7pm meal, no way he can utilize it all