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Need advice with my nutrition plan...can't get below 9%BF

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Posted by: lightout

Hi
Im 31 6'2'' 192lbs about 8-9% BF(i am using a caliper) i have been following a cutting diet for the past 8 weeks now,but for the past 2 weeks now i have been block at 8-9% BF i can get it any lower maybe i have to change my diet so please take a look at my nutrition plan:

MEAL 1- 2 egg,5 egg whites,2 slices of whole wheat stone ground bread,1 TBS of flax seeds.

MEAL 2- 2 scoops of whey protein,1 cup of skim milk,1 apple

MEAL 3- 200g of chicken breast,1/2 cup of brown rice,1 cup of cabbage,1 apple.

MEAL 4- 1 can of tuna,1 cup of lentils,2 cups of lettuce.

MEAL 5- 200g of chicken breast,1/2 cup of brown rice,1 cup of cabbage

MEAL 6- 1 cup of 1% cottage cheese,1TBS of sugar free jam,1 TBS of flax seeds.

And i use 1 TBS olive oil in my eggs and some when i boil my rice.

I train 4 days a week monday,tuesday,thursday,friday.I do sets of 8-10 reps.I do cardio 30min 4 days a week.

Please give me your opinion.

P.S. I am starting a clean bulk in a few weeks.what should i change in my diet so it becomes a BULKING DIET?


Posted by: ReproMan

Doing cardio?


Posted by: lightout

Quote:
Originally Posted by FatCatMC View Post
Doing cardio?
Yes 4 days a week for 30 min.


Posted by: P-funk

What are you measuring BF% with?

Are you doing it at the same time of day each week, under the same conditions (ie, every sunday morning, upon rising, on an emtpy stomach)?

Are you taking measurements? Are they going down?


Posted by: Freighter

You might try cutting out half of your carbs every other day or two days in a row. Just make sure that your calorie level does not dip too low. You can also increase your cardio to 45 min/session and maybe even do more sessions. I would also replace your grains with more fruits and vegtables. For starchy carbs I would use yams and sweet potatoes.

Your plateu might be that your calories have been too low for too long causing your body to enter into starvation mode. So you might try bumping up your calories to maintenance level (maybe even a slight surplus) for a week or two and then getting back to your cutting diet without such a severe deficit.


Posted by: lightout

Quote:
Originally Posted by P-funk View Post
What are you measuring BF% with?

Are you doing it at the same time of day each week, under the same conditions (ie, every sunday morning, upon rising, on an emtpy stomach)?

Are you taking measurements? Are they going down?
I am using a ACCU-MEASURE caliper and yes i am taking it every saturday morning when getting up on an empty stomach.And they measurement have been going down but for the past few weeks they dont change and i even did 2 weeks of ECA stack 25mg Ephedrine,200mg Caffeine,81mg Aspirin.


Posted by: WBM

You can probably drop your caloric intake a bit, preferably from carbohydrates.


Posted by: CowPimp

What is total caloric intake sitting at right now?


Posted by: joesmooth20

besides the milk and the jam it looks like a good diet. I stalled at one point a couple years ago, I cut out my milk intake replaced it with a cheap calcium supp and that worked for me. Are you doing 1-2 cheat meals per week? If not, this very well could be your problem. Change up some of you lifts as well.







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