Please critique cutting diet. [Forum Archive]

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Please critique cutting diet.

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Posted by: NocEm

Hello all.

I posted in training a while back that I am a American soldier stationed in Iraq for the time being. A big thans to CowPimp for helping me get my routine straighted out.

There is not much here to do off duty aside from go to the gym, so being that I have never been able to get less than 10% BF, even with all the cardio the military lavishes me with. I figured that this might be a good time, in that I have nothing keeping me from it. Please keep in mind that my food choices are limited some times in that it is all Chowhall food all the time.

Here are my stats 32 yr old male, 5' 8", roughly 17-18% BF when I started at 193 six weeks ago, I am at 183 as of yesterday. My muscles look fuller and more defined as well as being considerably more vascular. My problem is though is that I have gone from losing 1.5-2 pounds weekly to 0-.5 pounds weekly, I have been religiously committed to my routine with only one cheat meal a week. Unfortunatly sometimes it is a doosy.

Here is my diet on a regular day. Again remember I do not prepare my food it comes from a Army dining facility and I have no way of weighing out anything, so most amounts are best guesses. Also I 7PM until 7AM. and I drink 6-8 liters water daily.
Here goes.

Meal 1
3.5oz Chicken Breast
3oz baked potatoe
3oz mixed peas/mushrooms

CALS 311 Protien 36 Carb 26 Fat 5.6

Meal 2
1 serving meal replacement shake

CALS 250 Protien 37 Carb 19 Fat 2.5

Meal 3

5 oz Meat Lasagna
4 oz mixed vegatable salad
Fat Free Italian dressing
250 ML skim milk

CALS 331 Protien 23 Carb 42 Fat 8
Meal 4

1 slice whole wheat bread
3 oz Chicken breast
135ml fruit yogurt

CALS 350 Protien 34 Carb 32 Fat 8

Meal 5

6 Hardboiled eggs (whites only)
3oz cucumber sticks
.5 oz peanut butter
1 small apple

CALS 246 Protien 24 Carb 21 Fat 6

Meal 6 Post workout

1 serving meal replacement

CALS 250 Protien 37 Carbs 19 Fat 2.5

Total CALS 1738 Protien 193 Carb 160 Fat 32

Do to my duty hours and time I am forced to work out and then go directly to bed. I lift 3 days a week with a Push/Pull/Legs schedule, do mild cardio 5 days week and have two gym off days where I sleep as much as I can.

I appreciate any hgelp in advance, is this lull on fat loss I am in normal and what do I need to do to combat it.

Best wishes to all.

Posted by: WBM

Quote:

Originally Posted by NocEm

Meal 1
3.5oz Chicken Breast
3oz baked potatoe
3oz mixed peas/mushrooms

This looks fine

Meal 2
1 serving meal replacement shake

If you simply can't have real food here, this is fine.

Meal 3

5 oz Meat Lasagna
4 oz mixed vegatable salad
Fat Free Italian dressing
250 ML skim milk

Are you certain of the caloric value of this? I will venture to say that this is far more calories than you think.

Meal 4

1 slice whole wheat bread
3 oz Chicken breast
135ml fruit yogurt

This is fine

Meal 5

6 Hardboiled eggs (whites only)
3oz cucumber sticks
.5 oz peanut butter
1 small apple

This is fine

Meal 6 Post workout

1 serving meal replacement

I'd like to see more carbs for postworkout

Total CALS 1738 Protien 193 Carb 160 Fat 32

Your total calories are pretty damn low for someone your size, I'd say. I think that you could increase your carbohydrates and fats a bit. Undereating may be the cause of your plateau, but I say may because I'm not sure that noted meat lasagne meal calories are as low as they are noted.

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Please critique cutting diet.

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