Diet problem

[celticways]

Hi,
wondered if anyone can help,i have posted here before and had great feedback just hope someone can help.i have been cutting now for approx 9 weeks when i hit 10%bf everything slowed down so i posted here as i found i was getting sluggish and tired and up pops the re-feed !amazing stuff really great experience from others which i see is now a sticky and rightly so.
My problem now is that i have all the energy i need but not losing weight at all,i re-feed on a weds and have 1 cheat meal on a saturday evening, i am currently doing 3 morning runs of about 35 mins ,on the weights 4 evenings per week,currently 196 from 208 and my diet looks like this:

Meal 1 8.30am
75 grams oatmeal with water + sweeteners
6 egg whites + 2 yolks scrambled with 1 cal olive oil spray
Meal 2 10.30am
40 grams whey isolate in water
Meal 3 12.30pm
50 grams whole grain rice
200 grams chicken
200 grams broccoli
Meal 4 3pm
40 grams whey Isolate in water
15 ml udos oil - or 30 grams walnuts
Meal 5 5.30pm
large green salad
salad dressing: 1 tablespoon extra virgin olive oil + 1 tablespoon balsamic vinegar + salt and pepper to taste
200 grams baked potato
1 1/2 cans of tuna in brine
Meal 6 pre-workout
200 grams baked potato
200 grams grilled cod
spinach
Meal 7 post workout
50 grams glucose
50 grams whey isolate
all mixed in water

1 hour later 1 serving cell mass
Meal 8 1-1.5 hours later
200 grams fat free cottage cheese
30 grams oatmeal with water and sweeteners
1 cup of green tea
minimum 6 litres water daily
*All weighs are dry/uncooked weights
Approximate macronutrient and calorific intake:

Protein 310 grams
Carbohydrates 230 grams
Fats 40 grams

calories 2520
Am i doing something wrong? or is it something i am not doing?
really frustrated as i was really flying up until 2 weeks ago,maybe i am missing something.
Hope someone can help

 

[Tatyana]

310 g protein x 4 = 1240 kcals from protein / 2520 total kcals = 49% protein

230 g carbs x 4 = 920 kcals from protein / 2520 total kcals = 37% carbs

40 g fats x 9 = 360 kcals from fat / 2520 total kcals = 14% fat


With the percentage of your diet coming from carbs, you don't really need a re-feed of carbs.

I would also suggest that you are not utilising the very metabolically active time post work-out, I would put a proper meal in after your PWO shake, and reduce the meal pre-workout.

Actually the meal pre-workout looks perfect for after training,.

Before training, a shake and maybe a wee bit of fruit.

It is very well structured, how did you calculate how many calories you need for the day?


x
x
x

T

 

[celticways]

Hi,
Thanks for the prompt reply, my diet was made up by a competitive BB probably why it is well structured.
The thing about the re-feed is that i am just exhausted come thurs and fri until i have my cheat meal on a sat evening,if by taking the the post workout meal like you suggest would this help keep my leptin levels higher and avoid the plateau towards the end of the week?
I am sure that it is my metabolism slowing down towards the end of the week due to low glycogen,if i could stop this happening it would be great.

 

[celticways]

By the way,would just like to say what an amazing job you have done,your in amazing condition,great photys

 

[carlos.jango71]

Well friend, in my case I don't really eat all that much, and I'm very active throughout the day, but lately I seem to be putting on some weight. Is there a reason I would even though I'm burning more than enough calories in a day?