Stuck on my diet.. What should i do??

[bigguns078]

When u reach a sticking point while dieting, what should you do?
Assuming you are following a 5 day low carb weekend carb load diet..

1. Increase cardio time
2. Increase number of cardio sessions
3. Reduce carbs on high carb days
4. Reduce calories (primarily fat) on low carb days
5. Add more stimulants..

 

[abolish the weak]

all of your choices are wrong, take it from somebody who has been there time and time again, your over dieting. Eventually the metabolism gets slower, you get sleepy all the time, and your muscles atrophy. low carbs 5 days straight would be nuts for me, 2 days in a row is my max, every 3rd day I carb reload. My advice is to go eat a pizza, seriously

 

[pesty4077]

When u reach a sticking point while dieting, what should you do?
Assuming you are following a 5 day low carb weekend carb load diet..

1. Increase cardio time
2. Increase number of cardio sessions
3. Reduce carbs on high carb days
4. Reduce calories (primarily fat) on low carb days
5. Add more stimulants..

List all your meals throughout the day completely. We could get a better idea that way.

 

[bigguns078]

Low carb days: Each meal i get 50 grams of protein

Meal 1: Whey shake and 2 Tbsp peanut butter and 2 caps omega 3 fish oils

Meal 2: Chicken and 1/2 avocado

Meal 3: Chicken and 1/3 to 1/2 cup mixed nuts (sunflower seeds, walnuts, almonds, cashews, pumpkin seeds, brazil nuts) all raw not roasted

Meal 4: same as meal 3

Meal 5: london broil or flank steak and 1/2 cup veggies (green beans or brocolli rabe or asparagus or brussel sprouts)

Meal 6: PWO shake of whey protein and 25 grams maltodextrin

Meal 7: Egg whites and 1 Tbsp peanut butter and 2 caps omega 3 fish oils

High Carb Days: I eat a little less protein around 42 grams per meal

For a protein source i only eat very low fat sources: cod fish, talapia, egg whites, whey shakes, chicken or ground turkey 98% lean

Carbs i eat about 70 grams per meal over 7 meals so about 490 grams.. I eat oatmeal and a banana with breakfast, then either basamati rice or yams for the rest of the meals, Preworkout i eat some fruit with the rice, PWO i have 70 grams maltodextrin..

 

[bigguns078]

all of your choices are wrong, take it from somebody who has been there time and time again, your over dieting. Eventually the metabolism gets slower, you get sleepy all the time, and your muscles atrophy. low carbs 5 days straight would be nuts for me, 2 days in a row is my max, every 3rd day I carb reload. My advice is to go eat a pizza, seriously

My energy levels are fine.. I actually have been sleeping less cause im not as tired.. My strength is good and my workouts are really good.. I tend to get tired around Wednesday, meaning after my workout, i can really only do low intensity cardio.. High carbs days... Obviously i feel really strong and really hungry after putting down more and more carbs..

 

[abolish the weak]

carbs are way too low for me, thats crazy to do 5 days straight and my guess is your spending the first 3 days of the week burning off excess carbs from the weekend. Why not try upping your carbs and lowering the fat? Just try it for a week, up the carbs to 150-200/day, but lower the fat to 30 or 40 grams/day. Maybe your body reacts better to moderate carbs and low fats? Just a thought

 

[bigguns078]

Here is a pic from today.. I feel like i hold alot of water and i have thick skin... But im sure i have pounds of fat to loose too... I've been dieting for 11 Weeks...

5'10.5 and 224 lbs

 

[PHIL HERNON]

Well

You just eat too many calories if you are not losing........Diet is really not bad, too low on carbs for me, but not bad....just eat less.

 

[bigguns078]

You just eat too many calories if you are not losing........Diet is really not bad, too low on carbs for me, but not bad....just eat less.

thx for the advice... just one question... eat less when?? high carbs days eat less carbs?? less fat or protein on low carb days?? Should i watch my sodium intake at this point??

 

[pesty4077]

thx for the advice... just one question... eat less when?? high carbs days eat less carbs?? less fat or protein on low carb days?? Should i watch my sodium intake at this point??

I agree with Phil, it is a good clean diet, but cut back calories slightly. Just eat slightly smaller portions.(not much less) See where that takes you.

 

[NoelFuller]

Phil is right. I never carb cycle my athletes.

 

[MASS BANDIT]

When u reach a sticking point while dieting, what should you do?
Assuming you are following a 5 day low carb weekend carb load diet..

1. Increase cardio time
2. Increase number of cardio sessions
3. Reduce carbs on high carb days
4. Reduce calories (primarily fat) on low carb days
5. Add more stimulants..

very simple. cut your cal. intake a little bit more. add more cardio,and or training.

easier said then done, but try it. you will be happy with the results.good luck

 

[MASS BANDIT]

where are your fruits ? 1 bananna with my oatmeal ? ? ? ha...not even close. switch it up a bit. you need to include MUCH,much more fruits,vegies in your diet. its not just about protien and short carbs. try it. if your lookin to cut some weight, you will need to include much more fruits and vegies daily.

 

[inoverdrive]

You just eat too many calories if you are not losing........Diet is really not bad, too low on carbs for me, but not bad....just eat less.

Agree, eat when your hungry. Dont eat just to eat unless its a small amount of lba's or whey protein.

 

[Mr_Magoo]

how long u been on the diet, sometimes after a long period of dieting u need to increase ur calories for a week or two, possibly even gain a pound of fat then start back on the diet, always works for me

 

[bigguns078]

11 Weeks... I've been doing the very low carb/ketosis for 3 weeks... In order for me to reduce my calories i have decided to include more veggies and less fat during the day... Supplement in coconut oil for a nut/peanut butter fat meal.. On my high carb days.. Im gonna consume 50 grams of carbs per meal instead of 70.. Im also going to raise my carbs up a bit.. Probably cycle around 50 to 100 grams during my low carb days.. Friday i will have nil carbs and do two cardio sessions.. I'm also going to lower my protein intake by 1 oz or 7 grams per meal... I forgot to mention i am supplementing with LBA's.. 2 TBSP's 3 times a day.. I was getting 380 grams of protein a day.. I don't think i need that much... I haven't lost any muscle since dieting.. I have definitely gained some muscle cause the scale stayed the same while i was leaning out...

Thank you to everyone for the advise.. I will let you know how it turns out...

 

[Mr_Magoo]

i stick to my advice above, u may need a break from the diet, any idea on how much body fat u've lost?

 

[tflexxin]

Incorporate a cheat day, at least once a week, up until 10-12 weeks out of contest, and depending on condition.

 

[bigguns078]

I have lost 21 lbs already.. When i started dieting i was 245 lbs.. I have been incorporating high carbs days on the weekend.. So it's not like im consistent all week long..

 

[bigguns078]

Here is a progress pic... All i did was substitute some veggies for fats. Reduce my protein by 1 oz per meal or approx. 7 grams. And slightly lower my calories..