Can experts please comment (or critisize) my diet? i dont know what im doing wrong!!

[systemofadown]

ok heres the thing, i've lost 30 pounds in the past 3 months, following a high protein diet, weight training, and boxing club and cycleing to work for cardio. but heres my problem, i lost 30 pounds, from 210 to 180, but my body fat is STILL OVER 23 PERCENT!! i have read everything im so fustrated i have no idea what to do. how is it possible that i lost 30 pounds, but my stomach is still flabby?? i still cant comprehend losing all the weight, but not the fat. here is my new diet i came up with i started a week ago, please look and tell me what i can do differently to slash my fat percentage, WITHOUT losing anymore weight. oh yah, and i live in japan, and there is no such thing as nutrition stores, so i cant add protein shakes or supplements. there is also no such thing as low fat beef or turkey patties, everything you buy has the highest possible fat content... so here it is and thanks in advance..:

Meal 1 morning:
6 eggs, taking out 5 of the yolks only leaving one. 1/2 onion.

meal 2:
6 ounces of either chicken breast, salmon, or tuna;
125 grams of veggie meddlie (brocoli, cauli, carrots, greens)

meal 3:
6 ounces of either chicken breast, salmon, or tuna;
1 piece of fruit (either apple, orange, or pear)

meal 4(preworkout): 6 ounces of either salmon, tuna, or chicken breast
1 piece of fruit (either apple, orange, or pear)

meal 5(postworkout): 6 ounces of either salmon, tuna or chicken breast;
125 grams of veggie meddlie (brocoli, cauli, carrots, greens). \
pint of no fat milk.

meal 6 at bedtime:
small bag of saltless cashews

water: approx 2.5 liters of water per day

 

[P-funk]

You lost 30lbs but have a higher bf% because you catabolized muscle and now you have become what everyone refers to as "skinny fat". How many cals a day is this diet and what is the macronutrient breakdown? Also, what is your training split.

 

[systemofadown]

yes, you are exactly right! "skinny fat" is what i would best describe myself, finally someone understands....people tell me you shrunk, or that my body looks the same, except it just shrunk.....heres my week pretty much, and the approx calories at the bottom...

tuesday: bicycle to work and back or run there with weights in my hand (uphill, approx 6 miles round trip),
after work at about 9pm: chest

wed: bicycle to work and back (approx 6 miles round trip),
10pm: biceps

thurs: bicycle to work and back or run there with weights in my hand (uphill, approx 6 miles round trip),
8pm: triceps; forearms
9pm: boxing drills for an hour

fri: bicycle to work and back or run there with weights in my hand (uphill, approx 6 miles round trip),
8pm: shoulders and traps;
9pm: boxing drills

saturday: bicycle to work and back (6 miles round trip)
7pm: legs and back

sunday and monday OFF

calories per day all the stuff in the prev message added up:
meat (either the salmon, tuna or chicken added together)
1000
veggies- 150 calories
fruit-300
milk-100
cashews-400
5 egg whites and whole egg: 170
oil i use to cook everything with- 200 calories (????)
total:
2320 (give or take a few calories)

hope this is enough detail

 

[P-funk]

Stop running so much, now that you are at a lesser body weight and you have done all this cardio it sounds like you are probably in some great cardiovascular condition so back off of it and put more emphaisis on weight training. Cardio has a tendency to burn muscle and make you have that skinny fat look (think marathon runners......skinny, yes. defined, no!!) and you are doing a lot of cardio with a 6 mile run/bike daily and boxing drills 2 times a week. I would stop training legs and back on the same day for two reasons. One, that is a lot of pressure on the lower back, I don't train them with out at least a day in between. two, they are both huge muslce groups and you really have the potential to add a lot of muscle so train them seperatly to get more volume in.

 

[Tha Don]

my adivce:

change your weights split!

^ 5 days is too much! 3 days a week is enough man, especially with all that cardio, try - chest/tri, back/bi, legs/shoulders split

keep the cardio short and intense!

^ this will optimise fat loss, and you have a lower risk of burning muscle, as a result you'll burn more fat as your metabolic rate will be higher, so if running to work run fast fast fast, till your legs feel like jelly, but keep your cardio to 1 session a day, at the moment your doing too much

your diet looks decent, just look at training slightly less, but a bit more intense, switch things around a lil

peace

 

[P-funk]

why less training volume young d?

 

[Tha Don]

well i feel weights 5 days a week, C.V. running/bike 5 days a week and boxing week in week out = some serious overtraining

if he lowers the volume he might start to add a lil muscle, burn a bit more fat and be on the right track to getting his BF% lower, after all he dose not want to lose any more weight

diet looks okay to me, i think his issue is more to do with the type of training hes doing... especially when hes losing muscle and not fat

what you reckon?

peace

 

[systemofadown]

thank you, starting tuesday, im just gonna bike to work, and switch to this new split i got from lee haywards book:

Chest, shoulders, and triceps
rest
Back and biceps
rest
Legs and abs
rest
Repeat workout cycle

i guess before i aways thought the key to losing fat was to run run and run till i was out of breathe..., but now i know better thats its increasing my metabolism through proper diet and weight training.

 

[BabsieGirl]

No offense young....but I think P is right on the nose.

 

[Eggs]

I'm kinda stuck in the middle here...

I think that he shouldnt cut back on the resistance training too much. However, growth occurs during periods of rest, not during the workout itself. Hence to grow, you need a suitable rest period following it. His split is okay though, but mostly because he is working smaller muscle groups in-between days of larger muscle groups. Legs and back though are too much in one day, one or both of those is going to suffer as a consequence of that.

If possible the change that I'd make is to split the boxing drills further apart (if possible) and to have them in the mornings instead of after you lift. Or even better, switch the boxing times between mornings and evenings to vary the stress you put on your body. I'm not sure how that would work for you, obviously if its not practical then its not.

As far as you diet, is there a way to throw in some whey after your workouts? That would be helpful. Pehraps shift that pint of no fat milk to meal two. I prefer to stack my carbs on the earlier part of the day and then taper off into the evening, and found it to be more effective.

As far as your last meal, a protein shake with some peanut butter could be good. Cashews are high in fat (mostly the good stuff), but your body might appreciate more protein going along with it.

All in all looking good, with a bit of work I think you'll be good to go.

 

[Tha Don]

Originally posted by BabsieGirl
No offense young....but I think P is right on the nose.

a 5 day split IMO is too much for this guy, he needs to start off on a high intensity 3 day split and he will see much better results, then progress to 4 days and maybe 5 days when he gets some more muscle on him

remember... you don't grow in the gym

that new split looks a LOT better to me! 5 days in a row is overtraining esspecially when you consider all that CV and your busy schedule

if you want to run do it after your weights workouts, that might help shift a bit of fat quicker

good luck