Cutting

[Laver]

I'm currently trying to lose b/f, as most of you know already.

At 12-13 atm and aiming for 9-10.

Weighing 73kg

At days at the gym I eat 7 meals a day, PWO is 35g Dextrose and 35g Protein from WPC, then 1hour later ill have a normal meal of chicken/beans/oatmeal.

I want to know, on my days at the gym, 4 - 5 /7 days a week, should I add an extra meal in?

Is this fine to do on my days at the gym while i'm trying to cut?

Or should I reduce the Kj in other meals to compensate for the PWO meal?

Or should I rearrange it so that my PWO meal is included in my 6meals, instead of having it as a 7th?

DIET AT PRESENT

0800 Meal 1

40g oats, 5egg whites 3yolks, 1 multivitamin, .5g Vitamin C

1100 Meal 2

40g oats, 22g protein from WPC

1400 Meal 3

40g Oats, 80g Chicken, 100g Brocolli, .5g Vitamin C

1600 Meal 4

40g Oats, 22g Protein from WPC

1700 - 1800 GYM / CARDIO

1800 35g Dextrose 35g Protein from WPC

1900 Meal 5

40g Oats, 80 chicken, 100g brocolli, .5g Vitamin C

2200 Meal 6

No carbs, 22g protein from WPC

P.S

I realize I'm not eating a lot; but constructive advice is welcome

[Small]

P.S

I realize I'm not eating a lot; comments on that not required.

has it not ocured to you though if you aren't loosing weight on That diet plan and you know its not a lot of food that u may actually be starving yourself. If u do that then ther is no way your goin to loose weight - your body just holds on to everything and effectively u get fatter (if not now, then certainly when you start eating more).

i aint looked at ure journal so dont know if u still r loosing weight but you yourself may hav jus pointed out the reason your "cutting" aint going as planned.

...if its working theres no need to change anything.

[Laver]

P.S

I realize I'm not eating a lot; comments on that not required.

has it not ocured to you though if you aren't loosing weight on That diet plan and you know its not a lot of food that u may actually be starving yourself. If u do that then ther is no way your goin to loose weight - your body just holds on to everything and effectively u get fatter (if not now, then certainly when you start eating more).

i aint looked at ure journal so dont know if u still r loosing weight but you yourself may hav jus pointed out the reason your "cutting" aint going as planned.

...if its working theres no need to change anything.

I dont get hungry and its not significantly less than how much i've ever eaten, so I doubt i'm starving myself.

Not sure if its working yet ><

Have made some tweeks lately that may help,

more interested in the principle surrounding my PWO shake though

[mclovin]

you must be bloody hungry bro thats not alot of food , id save your money on all the shakes and buy more steak, chicken ,turkey, tuna, do more cadio and youll be surprised how quick you can drop a few %

the principle surrounding your pwo shake .... apart from breakfast its the most important meal of the day glocose straight after and shake within 15 mins the insulin spike from the glocose will shuttle the protein into the muscles , looks like yourve got that part right with a meal about an hour later ,i believe more cardio is the key to your goals

[Laver]

you must be bloody hungry bro thats not alot of food , id save your money on all the shakes and buy more steak, chicken ,turkey, tuna, do more cadio and youll be surprised how quick you can drop a few %

the principle surrounding your pwo shake .... apart from breakfast its the most important meal of the day glocose straight after and shake within 15 mins the insulin spike from the glocose will shuttle the protein into the muscles , looks like yourve got that part right with a meal about an hour later ,i believe more cardio is the key to your goals

NOT HUNGRY

And my shakes are my cheapest meals

I do 60-70mins cardio a day; if that doesnt do the same thing as 90minutes of cardio over more weeks then im wasting my time.

[2guns]

DIET AT PRESENT

0800 Meal 1

40g oats, 5egg whites 3yolks, 1 multivitamin, .5g Vitamin C

1100 Meal 2

40g oats, 22g protein from WPC

1400 Meal 3

40g Oats, 80g Chicken, 100g Brocolli, .5g Vitamin C

1600 Meal 4

40g Oats, 22g Protein from WPC

1700 - 1800 GYM / CARDIO

1800 35g Dextrose 35g Protein from WPC

1900 Meal 5

40g Oats, 80 chicken, 100g brocolli, .5g Vitamin C

2200 Meal 6

No carbs, 22g protein from WPC

are u serious? id feed a dog more than that

[samoan_muscle]

I think your eating too many carbs.

Up your protein intake a shitload.

[Laver]

P.S

I realize I'm not eating a lot; comments on that not required.

are u serious? id feed a dog more than that

Sorry 2guns I forgot to make it size 22 and put it in caps for you.

[Laver]

I think your eating too many carbs.

Up your protein intake a shitload.

Im having around 163g Carbs a day and 185g Protein

[fudoc5]

I think your eating too many carbs.

Up your protein intake a shitload.

Im having around 163g Carbs a day and 185g Protein

yea..i would up the protein to at least 200g keep the carbs as is now.but thats just me and it work good as for me

[Pseudonym]

Take the carb portion out of meal 4, and spread it over meals 1 and 2. That gives you a little bit more to start the day with, and it means your workout is on an empty stomach (at least in terms of carbs - you've still got meal 4's protein to prevent catabolism).

The other thing to realise is that the more fat you lose, the more your body tries to hold onto it. What's your body fat % now? Perhaps that's part of the trouble...

[Laver]

Take the carb portion out of meal 4, and spread it over meals 1 and 2. That give you a little bit more to start the day with, and it means your workout is on an empty stomach (at least in terms of carbs - you've still got your protein to prevent catabolism).

The other thing to realise is that the more fat you lose, the more your body tries to hold onto it. What's your body fat % now? Perhaps that's part of the trouble...

Oh ok, will start that!

Its around 13%, ive never been out of the 12-15% range in my life, I think mid last year I mightve been at 15-16% for about 6 months which is only time ive been highish.

[IronGame]

P.S

I realize I'm not eating a lot; comments on that not required.

are u serious? id feed a dog more than that

Sorry 2guns I forgot to make it size 22 and put it in caps for you.

Seems to me like your constantly asking for help but are unwilling to take any advice that would mean you need to make changes. What your doing is not working so change it.

[Flamer]

Have you read Yorshire Lass' posts? I'd suggest carb cycling - seems to work for me. Re-stoke the fire to get it burning again.

Just my two cents

[Laver]

Have you read Yorshire Lass' posts? I'd suggest carb cycling - seems to work for me. Re-stoke the fire to get it burning again.

Just my two cents

Is yorshire a user on these forums?

I think i am cycling; kinda; I have higher and lower cal intakes.

[teamfatboy]

Yep she is - her latest thread is quite informative.

I've been on a 3-high, 3-low, 1-cheat weekly diet and it's worked for me. But if you're cutting, I'd still think your current diet has too many late-in-the-day carbs. Stoke the fire early, let it die down so night-time fasting means no carbs after maybe 1500, except for the maltodextrose, which I'd throw in before workout.

TFB

[Laver]

P.S

I realize I'm not eating a lot; comments on that not required.

are u serious? id feed a dog more than that

Sorry 2guns I forgot to make it size 22 and put it in caps for you.

Seems to me like your constantly asking for help but are unwilling to take any advice that would mean you need to make changes. What your doing is not working so change it.

I wasn't complaining it wasn't working; the results are taking longer than I expected but thats not what this thread is about.

In the past when Ive tried to post up things about my diet some people always just stab at the fact I'm not eating alot; which isnt contructive and off topic; I heed all other advice given, whether I decide to implement it is different.

So i tried to weed out the 1liner quantity comments early; but was unsuccessful.

I dont believe i'm starving myself, so I dont think taking in more Cals is a good idea for cutting.

Now that im finished defending myself ><

I think at this stage the changes ill make are more carbs earlier in the day; I'm already cycling my diet, just a different way to the carb cycling suggested so that's all good..

Still would like any feedback; still about PWO as in first post...

[teamfatboy]

I think at this stage the changes ill make are carbs lower in the day; I'm already cycling my diet, just a different way to the carb cycling suggested so that's all good..

Still would like any feedback; still about PWO as in first post...

Sorry mate, re-read the top of the stack...the more I think about it, I think that if your weights workout is 5-6pm, then any post-workout oatmeal has gotta go, it won't be doing you any favours.

FWIW, my current hi-protein, low-carb diet has a lot less carbs than that, and what there is is heavily skewed towards morning.

[Flamer]

And there in is the point to Iron Game's comment!

Laver said"I dont believe i'm starving myself, so I dont think taking in more Cals is a good idea for cutting"

Start listening if you want advice. You have already admitted your knowledge is lacking and the voices of experience are willing to help......if you listen! As a 60 kg (off season ) chick I probably eat more than you.

I wouldn't be able to train on what you eat.

[Big_J]

I think your an idiot :pfft:

[mclovin]

i think you need to listen a bit more !!! i realize im not eating a lot, comments on that not required ? to me thats half your problem , eat more protein !! no need to get offended when people make suggestions mate .

[Laver]

Ok...

I owe you guys an apology;

Ive been trying to religiously follow the principles of my current plan and knowledge I already have while not paying enough attention to advice that doesn't go with it.

I will keep doing what Im doing for another 4weeks with my recent changes, if that doesn't show results then ill be making big changes.

[poos_n_wees]

I weigh the same as you, and I have to eat ~7400 KJs to lose weight (you're on about 7100 right? ) which aint that far off yours... so I kinda disagree with what the others are saying about not eating enough. But I'd definitely consider increasing the protein from 185g to about 200-240g and reducing the carbs accordingly. Don't underestimate the importance of essential fats either.

I'm pretty sure you don't have a damaged metabolism though.. you haven't been dieting for *that* long :shifty:

[Laver]

On about 6900 for the standard 6meals,

8200 if you include my post workout shake on workout day.

I don't take any additional fats; I used to take E.V olive oil, but then dropped it as I'm getting around 50g fat through my diet anyway - just from the rolled oats, wpc and skin/boneless chook breast!

Yeh I was kinda doubting my Meta had something wrong with it; only been on this for 6weeks.

Only reason I've been hesitant to change Protein / Carb intake is cos I was originally wanting to stick to the 40/40/20 Carb Pro Fat Ratio, but I'm slowly blowing that out of the window and customizing it a bit more.

[Pseudonym]

I've got to say, mate, whatever people might think about the quantity of food, I'm really impressed at how strict you're being with the diet, and how accurately you're counting calories. Well done. :nod: