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Where did I go wrong?

JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/16, 08:53 PM Trying to get my diet figured out for a cutting cycle. I'm at maintanace now and have been there for quite some time. I'm now ready to begin my cutting cycle and I can get things to add up. I've had the same diet for 2 years and every time I go to figure things out it always confuses me, I guess I'm just horrible with numbers. Here is my diet with calories and all: Breakfast-1 cup oatmeal 5 eggwhites 1 sc. protein 544 Calories PPWO meal-52g. cooked chicken, 1 cup broccoli with 2 fish oil capsules adn 1\2 cup baked bean baked beans 266 Calories Lunch-3 1\2 oz. steak 2 oz. whole wheat pasta 1 cup veggies 385 Calories snack-8 oz. Turkey with 1/2 cup brown rice 1 cup veggies 425 Calories dinner-6 oz. chicken 2 cups veggies 1 tbsp. flax oil 577 Calories Before bed- 1/2 c. cottage cheese 2 tbsp. flax meal 1/2 sc. of blended protein containing casein protein 544 Calories Total: 2,741 Calories ----------------------------------------------------------------- Here's where things don't add up, I've checked everything twice and it just doesn't make sense to me. any ideas on where I'm going wrong it's probably something very obvious. I'm just getting a bit fustrated over here. And any suggestions on what macros to move to once it starightened out. I'm trying to decide between a 50/30/20, 50/20/30, 60/20/20. Thanks in advance for your help guys and gals Macro: Carb-237g.-948 Calories Protein: 199g.-796 Calories Fat: 72g.-652 calories Total: 2396 calories 40/46/14
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/05/16, 09:04 PM Your diet looks awesome! I wish I can have a diet like that and stick to it. I think that maybe you should add some more protein. You say your 196 lbs. and you want to lose some bodyfat. I think others would agree with me. DX
kakaroto Posts: 893 Joined: 2002/05/09	2005/05/16, 09:40 PM looks fine to me, what seems to be bothering you?
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/16, 10:10 PM the problem is Im not loosing any weight and I tried dropping calories by cutting out some carbs and that left me a little hungry an hour later so that tells me I'm doing something wrong
kakaroto Posts: 893 Joined: 2002/05/09	2005/05/16, 11:36 PM oh i see, and yes as you say it doesnt make anysense, you should be cutting with that. probably, your body got used to your eating habits and so your diet doesnt work anymore. maybe a rest and changing the way you eat will do the trick. or maybe, change your food source. maybe by changing pasta with potatoes or by eating soya instead of beans your body will respond one thing to remember, you got muscle now and a just a bit of fat. thats last fat is the most difficult one. need a lot of patince. your body is like struggling for keeping the last fat resources on your body. lets see if we can get another opion. hopefully ron will help us out.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/17, 03:37 AM I might give that a go changing some of the sources of nutrients I have had the same diet for over a year. Do you think that would be beneficial. I have had the diet for so long I don't know what else is out there hahah. I like the idea of adding a sweet potato for the pasta. maybe switch between turkey and tuna. I would probably keep the veggies and the same breakfast as nothing really beats oatmeal. There have been times where'd I've strayed off my diet so it hasn't been a consistant 2 years.
asimmer Posts: 8,201 Joined: 2003/01/07	2005/05/17, 08:13 AM Drop out the pasta and add additional vegetables and see how that goes. Or you could cycle your types of carbs/amounts of carbs - that could switch it up and trigger some fat loss. go higher/starchier/fruit on Sunday, high/starchier on saturday, then gradually taper down to all vegetables throughout the week, upping protein and fat to keep your calories up. Just my 2 cents. -------------- Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
kakaroto Posts: 893 Joined: 2002/05/09	2005/05/17, 10:21 AM there you go... anything else? and yes i think switching carbs will be benefical
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/17, 12:14 PM Thanks for the input , I guess I could go back to carb cycling I had some great success with that. That's just a very demanding diet which requires a lot of discipline.
kakaroto Posts: 893 Joined: 2002/05/09	2005/05/17, 01:04 PM if you have the time and the will, go ahead men, no second thoughts
bobosensei Posts: 194 Joined: 2004/06/15	2005/05/20, 03:34 PM I'd like to touch your muscles
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/05/20, 03:46 PM Ok, going from carb cycling to standard dieting is the ticket to leaness in a shorter period of time. If you are at maintenance as you say, then it really is simple. No matter what your "numbers" come out to, if you are staying the same it is maintenance, and use that number for a starting point. I just went from carb cycling to contest condition in less than 6 weeks. Keep your calories approximately the same, but structure your carbs around your workout. For instance, I believe you work out in the morning. Eat a good portion of carbs with your breakfast, train, have your pwo shake, and have another good carb meal, but clean carbs like beans. Then, have the rest of the day protien meals with fibrous carbs only(lots of veggies, salads, etc.) and add EFA's. This will change your macros to around 50/20/30. This is excellent for fat loss. As you progress, you will need to shave calories, and you know how to do this. 250 per day is optimal, and let the losses again begin. Continue in this manner. You will have to adjust also your pwo shake as you go, but keep that intact as long as you can. Cardio becomes a necessary evil, and longer duration lower intensity is optimal for saving muscle and burning fat. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/20, 04:01 PM I know cardio is my worst enemy right now, I really haven't done any lately to be honest which also may be a reason for maintenance level I am at right now. I have recently switched my workout up a bit with the rest pause method with about 30-45se. rest in between sets and so far this has been working me pretty darn good, almost feels like a cardio session. So i'm hoping with that change and a little tweaking of my diet and a cardio session per week will jump start my metabolism and get it kicking in high gear. So far I've dropped the 2 oz. of pasta and replaced it with 1 cup of veggies and I've dropped the brown rice and replaced it with sweet potatos but I'm thinking of dropping that all together and just upping my turkey for that meal instaead. And I'm gonna switch my breakfast up by next week once I get it all figured out. Hopefully those slight changes in my diet will do the trick. Thanks for everyone's help. Hey bobo you can cop a feel anytime:)
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/05/20, 06:00 PM Keep your weights heavy, let diet and cardio do the fat burning. Keep your muscle. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
kakaroto Posts: 893 Joined: 2002/05/09	2005/05/20, 06:50 PM Now that you mention it, BB1 makes a great point here. Lately, i have been consumming more or less 300g of carbs a bit less i think, but well, i am eating 100g in morning (big oatmeal plate and frozen banana), 60 mid-morning, then lunch with less carbs, and so on, until i have my last meal before bed 50g protein and 20-25g of fat (nuts), and i have seen really great results with this, seriously, really great results, and without doing cardio (have no time). this is a very effectibe technique. i highly recommed it.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/20, 07:25 PM so are you saying i drop the rest pause method? I go as heavy as i can and i keep my rep range between 8-4. my last meal is 6 oz. of chicken and two cups of veggies with a tbsp. of olive oil. That is around 9 or 10 o'clock at night and go to bed arou 1 in the morning, do you think that's too many carbs that late at night?
kakaroto Posts: 893 Joined: 2002/05/09	2005/05/20, 11:47 PM nah, but why have a tbsp of olive oil when you can have almonds or walnuts, that will make you fil fuller, and therefore drop the veggies...
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/21, 04:00 AM so your saying drop the veggies and olive for almonds or walnuts? I put olive oil on there because i couldn't stand the taste of flax seed oil and veggies.
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/05/21, 01:31 PM Use a blend of all for your fats....make fish oil your priority, followed by some walnuts and almonds. Olive oil is good to throw in the mix of course. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/21, 10:45 PM alright I'll give it a shot, I'll drop my 2 cups of veggies and thow in a blend of EFA"s and see how it work out.
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/05/22, 05:59 PM For your snack, I would drop the 1/2 cup brown rice, have 2 cups of veggies(fibrous green) instead. If would also drop your 2 oz. whole wheat pasta at lunch in favor of more veggies. Add 2 cups of salad for instance with cider vinegar dressing. and change your 3 1/2 oz. of steak for 6 oz. chicken or turkey or fish. Your object in a fat loss diet is nutrient density, not calorie density. By dropping 3 1/2 oz. of steak, you are subbing a higher amount of food with 6 oz. of another meat, yet still keeping calories the same. See what I mean? Just right there between those 2 changes would be a good 300 calorie drop, and should result in some changes. With adding the fibrous veggies, you should not notice much of a change for any amount of time anyway.(in the gym). -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/22, 10:47 PM I have dropped the 1/2 of brown rice but instead of adding veggies I added another once of turkey is that good? I've also dropped the 2 oz. of pasta in place of more veggies. so 3 1/2 oz. of steak has more calories than 6oz. of chicken or salmon? Bu it's ok to take my 2 cups of veggies from dinner and replace them with almonds or something of that nature? That won't mess my energy levels up in the gym?
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/23, 03:10 PM Well I made some of the changes to my diet last night and this morning I had a very poor workout. But I think that may be due to the fact that I didn't get my normal amount of rest this weekend and I worked a lot. So I will give a couple of weeks I may add back 1 cup of veggies instead of 2 for dinner, if I continue to have bad workous. Another thing to note is that I stopped my CVM last week so that might be it as well. But I on day 2 of my creatine loading phase hopefully that'll help my workouts move along nicely while making changes to my diet.
kakaroto Posts: 893 Joined: 2002/05/09	2005/05/25, 10:46 PM keep us posted
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/26, 03:35 AM will do, I feel good to finally change my diet around I've been meaning to but it finally got to the point where I had to. I'm also taking creatine haven't finished loading quite yet but I've already noticed it. Creatine is def. good suff:)