Unable to progress due to not eating enough

[greemah]

Hi all

I'm currently trying to loose fat (and build as much muscle possible). I have lost about 10kg and my lifts have gone up pretty consistently. However all my lifts have now stalled, and I have reset most of them a few times already but can't get passed my current numbers.

I still need to loose fat so can anyone give me any ideas of what I need to do? I need to continue to cut calories to loose fat, but surely I shouldn't just keep lifting the same amount of weight until I loose the rest of my fat and can begin bulking?

[HARDCOREPTI]

What your diet like bro? Excuse my ignorance if you have posted it previous on the forum, just give me the link if so.

We all loose bit of strength when cutting up man, you can't have the best of both worlds. Well most of us can't anyway haha

[ohjoshua]

Unless your a beginner or on gear i dont think you should be expecting to make too much str progress while dieting.

[GHOSTN]

what he said..

you either put your all out effort into cutting, or all out effort into bulking.

while cutting your weights are guna drop. while bulking youll be able to increase them

my advice is keep cutting till you get to your bodyfat target then slowly increase calories again to start putting on sum mass and just be careful with it as to not put all the fat back on again..

goodluck

[greemah]

Ok thanks. So should I just try lift the same weights each session while cutting? Also my diet is:

7:15 - 2 eggs and 37.5g whey protein

10:00 - 7 rice crackers with cottage cheese

12:00 - cheese and lettuce sandwhich (3 slices wholemeal bread)

3:00 - orange

6:00 - 170ish grams beef/chicken with vegetables and sauce

8:00 - 37.5g whey protein (on workout days this is at 6 post workout)

I have lost about 10kg slowly cutting calories and carbs down to what you see above. Seem to have sort or hit a wall though. Can't really cut calories much further then that though (it's about 2150 cal - I'm 92kg, 6 foot, age 22). Any ideas of what I could do to loose further weight or will I have to start doing cardio??

Cheers

[HaNs]

Less carbs more protein

Green tea

Cardio

Maybe http://www.tmuscle.com/free_online_arti ... bolic_diet

[Flex]

7:15 - 2 eggs and 37.5g whey protein

10:00 - 7 rice crackers with cottage cheese

12:00 - cheese and lettuce sandwhich (3 slices wholemeal bread)

3:00 - orange

6:00 - 170ish grams beef/chicken with vegetables and sauce

8:00 - 37.5g whey protein (on workout days this is at 6 post workout)

2150 calories - are you sure about that? That would be barely 1000cals. Rice crackers are the worst form of carbs if you're trying to burn fat - it's just overprocessed white shite.

A Low carb diet doesn't mean you just drop all your carbs and the fat will melt off - you need to increase your fat intake and protein intake to make up for the reduction in carbs. You'd want at least 270g of protein (3x bodyweight), and at least 80g of fats/oils. Ditch the orange as well as you can't eat fructose on a low carb diet.The only progress you'll make on your current diet is muscle loss and wrecking your metabolism.

This is more like what you want on a low carb diet

7:15 - 2 whole eggs and 37.5g whey protein

10:00 - 37.5g whey protein 20ml flaxseed oil and metamucil

12:00 - 6 whole eggs & cheese, or 180g tuna and Tbsp full fat mayo

3:00 - 37.5g whey protein 20ml flaxseed oil and metamucil

6:00 - 200 grams beef/chicken with vegetables, salad and 1/4 avocado or 20ml flaxseed oil

8:00 - 37.5g whey protein and 20ml flaxseed oil and metamucil, or 200g cottage cheese

BCAA's, HMB and Thermo's or Caffeine tabs pretraining will also help you out on a proper low carb diet.

[rose]

7 rice crackers and cottage cheese? :shock:

Cheese and lettuce sandwich? :shock:

Orange? :shock: :shock: :shock:

2 meals of (pretty much) whey? :shock:

Your body has probably gone on strike because you're being so mean to it! At 92kg you're eating stuff all protein. A lot of chicks eat more protein than you. Well OK lots don't, but I do :pfft: LOTS more. And I'm nowhere near 92kg

Eat more solid/quality protein with every meal, especially breakfast, and less crap carbs. Ditch the cardboard crackers and eat brown rice, veges or kumara, etc. Have some protein before bed too. Every night 8)

Oh and what's the "sauce"? :-s

[greemah]

Ah sorry, I forgot to mention my 2 glasses of milk in the morning and 2 at night... my diet is 2145 calories, containing 75g fat, 170g carbs, 191g protein.

Is that enough protein? I can't afford to have more then two 37.5g protein shakes a day.

I could ditch the orange and have some slice of ham or cheese or something for more protein and less carbs, but will that be bad for health at all? As that is the only fruit I have. Also can anyone recommend a better replacement for the rice crackers? As I just have them so I can't taste the cottage cheese as much

The sauce is a random meat sauce you get in the supermarket, changes from time to time. On average a serving I have is about 156 cal (0.4g fat, 34g carbs, 2.4g protein).

[rose]

There's no way you're getting 191g of protein from that lot :shock: And even if by some remote chance you were, not a lot of it is quality. Check what Flex posted and revise. My advice would be to sit down and plan some better meals with smarter protein and cleaner carbs. I think you'll blitz the plateau if you do

And ditch the sauce! It's carb cancer :pfft:

[Mrbig]

you can get stronger while cutting if you know how

[GHOSTN]

you can get stronger while cutting if you know how

really how is that?

[thatwaslight]

you can get stronger while cutting if you know how

really how is that?

aas..................

[GHOSTN]

you can get stronger while cutting if you know how

really how is that?

aas..................

?

[Mrbig]

haha thats 1 way but no thea is a natural way I had a client lose 15kg of bodyfat and his strength increased each and every week

[boostinggtir]

of course when you first start you can make beginner strength gains wile dieting.

[HARDCOREPTI]

of course when you first start you can make beginner strength gains wile dieting.

Thats what everyone who read MrBIGs post would have thought, just couldnt be bothered posting it.

[Specter]

you can get stronger while cutting if you know how

Agreed. You can also gain mass while cutting. I got the stretch marks to prove it.

[HARDCOREPTI]

Stretch marks don't prove that you gained mass while cutting lol.

[Mrbig]

did I say my client was new to training hes an olympic wrestler so he aint shy to the gym just cauz you cant do it no need to hate

[HARDCOREPTI]

did I say my client was new to training hes an olympic wrestler so he aint shy to the gym just cauz you cant do it no need to hate

oly wrestling is gay.

[Optimass]

Stretch marks don't prove that you gained mass while cutting lol.

I got mine through dramatic sways in body weight > probably water retention during offseason dieting then dramatically dropping b/fat when dieting. Front delts, thighs, tricep and lowerback. Lower back camr through when I was 15/16 - grew about 4 inches in a year.

[johnnybravo007]

Yeah i would go for lower GI carbs and fibrous carbs (If eating any) and more protein and fats if your carb depleting. But i certainly wouldnt stress too much if strength is down while dieting. Your either building or dieting in my opinion. If you havent worked hard enough in the off season then its no point trying to build while cals and energy are low. I learnt that the hard way this year and wasted pretty much 8 weeks calculating calories and eating super clean to try to keep pretty lean while all the time wondering why strength and growth was down. Once i upped my cals (went into a mass phase during Winter) my strength and growth took off again with great results. I did struggle big time to keep my cals up (theres only so much rice and chicken you can eat:-) so i started using Universal Real Gains post workout just to add in more cals (600 cals approx per serve but i only had half a serving). However next week i start my dieting down phase of approx 12 weeks so i will start to carb down a bit, add in some cardio and up my protein and fats to help compensate. Training wise i will be happy to keep my current lifts however i am aware that strength will more than likely drop off a bit along with energy:-)

[ohjoshua]

did I say my client was new to training hes an olympic wrestler so he aint shy to the gym just cauz you cant do it no need to hate

i thought beginner too...

but every thing remaining equal...

If he was doing the same training before and during the weight loss i think there would be a decrease in strength increases.

You prob had him doing a superior routine... So its not really the best example.

[cantygirl]

There are two things to consider, firstly you need to do more cardio to burn fat incorporating strength training into your weekly regime. Secondly, your diet is really low in carbs, you need them to burn fat also and to give you energy to train hard. Don't fall into the trap of low carbs high protein, your kidneys won't thank you for it and you won't get stronger. How much recovery time do you get per week? Also, if you are overtraining which I think you are, you will fatigue, plateau and then injure yourself. You should see a personal trainer and get a plan in place both for your nutrition and training. Good luck.