I'm a few weeks away yet but I want to start planning:
Once you've been cutting for a while (like say 6-8 weeks) on a fairly balanced diet that is under maintenance by X number cals a day and progress begins to slow, what is the next step diet wise to continue fat loss? Maybe some details will help:
I'm 5'8" started beginning Jan at 165lbs. Ate around 2300 cals/day for 4 weeks on a 40/40/20 macro, no cardio and lost about 3-4 lbs. Midsection definately tightened up. Then dropped cals to about 2000 give or take a few for last couple weeks and started cardio 3 x a week. I've seen another 1-2 lbs come off but still have a bit of fat over the abs that is obscuring their visibility.
Here's what my diet looks like:
8am: (P/C/F) = 32/42/12
1 slice soy & linseed bread
1 egg & 3 egg whites
1/2 cup All Bran
100ml 2% milk
1 kiwi fruit
2 fish oil caps
1 multi
11am: (P/C/F) = 34/32/8
1 scoop oatmeal
1 scoop whey
5 strawberries
2 tsp NPB
2pm: (P/C/F) = 35/35/12
1 small chicken breast
3/4 cup cooked brown rice
2 cups veges (typically salad veges like lettuce/baby spinach/sprouts/tomatoes/olives)
2 fish oil cap
1 teaspoon NPB
5pm: (P/C/F) = 32/18/10
100g tuna (can in springwater)
25g low fat cheddar cheese
1/4 cup cooked buckwheat
1/2 dozen walnut halves
8pm: (P/C/F) = 32/0/11
Evening meal with wife: typically lean meat of some kind (chicken breast/fish/steak) and veges. No carbs here (cept vege carbs)
11pm: (P/C/F) = 34/4/12
1 scoop protein blend (I have a cassein/whey blend)
small handful almonds
ps. I can't eat cottage cheese (other times I'll have some lean meat and LF cheddar cheese)
total: (P/C/F) = 208/134/66 = approx 2000 cals and about 40/30/30
I do shift work so I have 4 different menus for each shift but this is 1 example.
What tweaks can I make to this?
Given another few weeks, what comes next? dropping the carbs in favour of protein and fats and refeeds/carb cycling? or just be more patient?
thanks
Once you've been cutting for a while (like say 6-8 weeks) on a fairly balanced diet that is under maintenance by X number cals a day and progress begins to slow, what is the next step diet wise to continue fat loss? Maybe some details will help:
I'm 5'8" started beginning Jan at 165lbs. Ate around 2300 cals/day for 4 weeks on a 40/40/20 macro, no cardio and lost about 3-4 lbs. Midsection definately tightened up. Then dropped cals to about 2000 give or take a few for last couple weeks and started cardio 3 x a week. I've seen another 1-2 lbs come off but still have a bit of fat over the abs that is obscuring their visibility.
Here's what my diet looks like:
8am: (P/C/F) = 32/42/12
1 slice soy & linseed bread
1 egg & 3 egg whites
1/2 cup All Bran
100ml 2% milk
1 kiwi fruit
2 fish oil caps
1 multi
11am: (P/C/F) = 34/32/8
1 scoop oatmeal
1 scoop whey
5 strawberries
2 tsp NPB
2pm: (P/C/F) = 35/35/12
1 small chicken breast
3/4 cup cooked brown rice
2 cups veges (typically salad veges like lettuce/baby spinach/sprouts/tomatoes/olives)
2 fish oil cap
1 teaspoon NPB
5pm: (P/C/F) = 32/18/10
100g tuna (can in springwater)
25g low fat cheddar cheese
1/4 cup cooked buckwheat
1/2 dozen walnut halves
8pm: (P/C/F) = 32/0/11
Evening meal with wife: typically lean meat of some kind (chicken breast/fish/steak) and veges. No carbs here (cept vege carbs)
11pm: (P/C/F) = 34/4/12
1 scoop protein blend (I have a cassein/whey blend)
small handful almonds
ps. I can't eat cottage cheese (other times I'll have some lean meat and LF cheddar cheese)
total: (P/C/F) = 208/134/66 = approx 2000 cals and about 40/30/30
I do shift work so I have 4 different menus for each shift but this is 1 example.
What tweaks can I make to this?
Given another few weeks, what comes next? dropping the carbs in favour of protein and fats and refeeds/carb cycling? or just be more patient?
thanks