Last bit of cut - fat loss slowed down - what to do?

**mrmark** · 05-29-2007, 04:54 AM

I've been on a gradual cut now for ~2 months and have seen some fat loss, not extreme, but luckily with little muscle loss.

I have followed the standard procedure of...

removing starchy carbs
no bad foods except 1 cheat meal/week
supplementing with EFA complex
Maintaining a healthy but not over the top supply of protein throughout the day
Time between sets is 30 seconds
Decreased my evening meal carbs to 3/4s what it was on my normal/bulk diet

I that's the key points.

What to do now? Do i further decrease my evening carbs? Or is there another area I should look at?

Thanks in advance!

**EWI** · 05-29-2007, 12:54 PM

Are you eating any long metabolising protein before going to bed?

**mrmark** · 05-29-2007, 12:58 PM

No, just standard whey, haven't had the resources to spend on the casein yet but anything else besides the casein to note/comment?

**Jodi** · 05-29-2007, 02:01 PM

Are you eating veggies?

Also you should really be having some source of casein before bed and if you can't have that, then red meat is good.

**mrmark** · 05-29-2007, 02:07 PM

Yea sorry I didnt refer to veg cos theyre not that impacting as far as im aware.

I primarily eat celery, lettuce, banana post training, and 1 apple per day.

**Jodi** · 05-29-2007, 02:12 PM

Celery and lettuce? Nah, not good enough. They are non-impacting as far as cals and carbs yes but they are VERY impacting as far as weight loss goes.

You need more veggies than that. Greens....lots of them and lettuce doesn't count. Cruciferous veggies and lots of them.

**mrmark** · 05-29-2007, 02:22 PM

Ok, if I include more veg, such as... brocoli? what else would you recommend?

**Jodi** · 05-29-2007, 02:40 PM

List your diet.

**mrmark** · 05-29-2007, 02:45 PM

Breaky = 2 bowls of mixed grained cheerios with a watered 2 scoop protein shake

lunch = meat (either turkey or chicken with ocasionally the 1 yolk and 2 whites) with pasta, soem tomato sauce then an apple for desert

afternoon = bunch of celery with 'low gi' meal replacement

dinner = meat (turkey, fish, chicken, steak) with brown rice nearly everyday (but ocne a week potatoes) and have a hunk of lettuce

evening = big handful of almonds with a hunk of celery

prebed = watered protein shake

also post training i have a protein shake and a banana and 1 hour pre trianing is 1 scoop of protein and then 30 min before is 6 bcaas

i realise i need a better range of ved but what else would you recommend?

**danzik17** · 05-29-2007, 03:16 PM

Originally Posted by mrmark

Breaky = 2 bowls of mixed grained cheerios with a watered 2 scoop protein shake

Cut out the cheerios, replace it with oats/fruit. 2 scoops of protein is well over what you need here most likely, and there isn't enough fat in this meal.

lunch = meat (either turkey or chicken with ocasionally the 1 yolk and 2 whites) with pasta, soem tomato sauce then an apple for desert

Cutting out the pasta and replacing it with a different complex carb might help.

afternoon = bunch of celery with 'low gi' meal replacement

No idea what a low GI meal replacement could mean macro wise.

dinner = meat (turkey, fish, chicken, steak) with brown rice nearly everyday (but ocne a week potatoes) and have a hunk of lettuce

Different meats, different macros. Just make sure they match up with your projected needs.

evening = big handful of almonds with a hunk of celery

Probably too much fat here, and not enough protein or carbs. I would redo this meal.

prebed = watered protein shake

Make this a casein shake or have cottage cheese/red meat. I would also get some fat in here, so maybe a few nuts or some natty PB

also post training i have a protein shake and a banana and 1 hour pre trianing is 1 scoop of protein and then 30 min before is 6 bcaas

i realise i need a better range of ved but what else would you recommend?

**Jodi** · 05-29-2007, 03:32 PM

Originally Posted by mrmark

Breaky = 2 bowls of mixed grained cheerios with a watered 2 scoop protein shake

lunch = meat (either turkey or chicken with ocasionally the 1 yolk and 2 whites) with pasta, soem tomato sauce then an apple for desert

afternoon = bunch of celery with 'low gi' meal replacement

dinner = meat (turkey, fish, chicken, steak) with brown rice nearly everyday (but ocne a week potatoes) and have a hunk of lettuce

evening = big handful of almonds with a hunk of celery

prebed = watered protein shake

also post training i have a protein shake and a banana and 1 hour pre trianing is 1 scoop of protein and then 30 min before is 6 bcaas

i realise i need a better range of ved but what else would you recommend?

OMG.....I can see why you came to a halt.

Meal 1: No cherrios. Have oatmeal instead
Meal 2: No deli meats....those are garbage. Have chicken breast instead. Skip the pasta and have brown rice or sweet potato instead.
Meal 4: Have better veggies than lettuce. Lettuce is crap for veggie
Meal 5: That' not a meal
Meal 6: You need healthy fats and casein

You need more veggies and you need to get rid of the crap carbs and crap deli meta. Where are your EFA's?

**tucker01** · 05-29-2007, 03:35 PM

Sometimes I wonder if people even read the Diet and Nutrition Section.

**mrmark** · 05-29-2007, 03:39 PM

Originally Posted by IainDaniel

Sometimes I wonder if people even read the Diet and Nutrition Section.

I do but this was recommended to me by a seemingly qualified personal trainer and competitor so it seemed logical he'd know what he was talking about.

So far i will....

1: change to oats for breakfast
2: change to a better carb for lunch
3: change to a better meat for lunch
4: increase my veg intake to better ones
5: not sure yet about my evening meal
6: once i get paid, order some casein

NB: I do supplement with a EFA blend in capsule form daily too

**tucker01** · 05-29-2007, 03:41 PM

you don't need to Casesin in a shake format.

Do you like Cottage Cheese?

**mrmark** · 05-29-2007, 03:45 PM

Originally Posted by IainDaniel

you don't need to Casesin in a shake format.

Do you like Cottage Cheese?

no which is annoying since money is a bit tight at the mo. Is there any other way of getting another slow protein source or can i slow down the absoprtion of the whey shake?

**Jodi** · 05-29-2007, 04:05 PM

Originally Posted by mrmark

I do but this was recommended to me by a seemingly qualified personal trainer and competitor so it seemed logical he'd know what he was talking about.

So far i will....

1: change to oats for breakfast
2: change to a better carb for lunch
3: change to a better meat for lunch
4: increase my veg intake to better ones
5: not sure yet about my evening meal
6: once i get paid, order some casein

NB: I do supplement with a EFA blend in capsule form daily too

Most of those so called trainers don't know their ass from their elbow...........

**EWI** · 05-29-2007, 04:07 PM

Make a bunch of hard boiled eggs and eat a few of those before you go to bed (stick to just the whites) they're cheap, available, and effective

**mrmark** · 05-29-2007, 04:14 PM

Originally Posted by EWI

Make a bunch of hard boiled eggs and eat a few of those before you go to bed (stick to just the whites) they're cheap, available, and effective

i thought egg white was quickly absorbed?

**Jodi** · 05-29-2007, 04:25 PM

They are. I wouldn't use egg whites before bed at all. That's no better than using whey.

**mrmark** · 05-29-2007, 04:29 PM

Originally Posted by Jodi

They are. I wouldn't use egg whites before bed at all. That's no better than using whey.

Besides cottage cheese, anything else you can think of?

**Jodi** · 05-29-2007, 04:33 PM

Red meat

**mrmark** · 05-29-2007, 04:43 PM

Originally Posted by Jodi

Red meat

This will probably sound really naive but is steak the only meat mainstream commercially available?

I ask because in the UK it is relatively pricey.

**danzik17** · 05-29-2007, 04:47 PM

Well there's also stuff like buffalo, but that's probably even more expensive. Top Round beef is probably your best bet, it's one of the cheapest and happens to be one of the leanest cuts, at least where I am.

Love it when my thoughts pretty much match yours Jodi, means I'm at least learning something

**mrmark** · 05-29-2007, 04:50 PM

Originally Posted by danzik17

Well there's also stuff like buffalo, but that's probably even more expensive. Top Round beef is probably your best bet, it's one of the cheapest and happens to be one of the leanest cuts, at least where I am.

Love it when my thoughts pretty much match yours Jodi, means I'm at least learning something

Problem is in the UK we don't get buffalo and annoyingly meats are expensive here.

**Jodi** · 05-29-2007, 04:51 PM

Originally Posted by mrmark

This will probably sound really naive but is steak the only meat mainstream commercially available?

I ask because in the UK it is relatively pricey.

So no ground beef?

As danzik17 said, buffalo is another option.

**Jodi** · 05-29-2007, 04:52 PM

Originally Posted by mrmark

Problem is in the UK we don't get buffalo and annoyingly meats are expensive here.

Then suck back the cottage cheese. Add stevia and cinnamon too it to make it taste better.

**mrmark** · 05-29-2007, 04:52 PM

Originally Posted by Jodi

Then suck back the cottage cheese. Add stevia and cinnamon too it to make it taste better.

OK I will suck it up and eat some cottage cheese.

Any tips of what i should be looking for? Also, how much?

**Jodi** · 05-29-2007, 04:53 PM

1 cup ought to do it. Get the fat free and if you can find it, low sodium.

**mrmark** · 05-29-2007, 04:56 PM

ok will do!

thanks for all the input everyone. is really appreciated.

really wanna get the best i can out of this cut, be as healthy too!

muchos gracias!

**lojasmo** · 06-01-2007, 08:31 PM

Another option is to call it a day and start the bulk.

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