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I have hit a road block with my diet, I need help!

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Elipika

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I have been doing a low carb/ high protein diet. I dropped 10lbs in the first 2 months, but the last month and a half I have not lost anything? I have incorporated more cardio to try and burn the fat off, but I can not tell a difference. I weigh 220lbs with 15% body fat. My goal is to get below 10% body fat at around 220lbs. I will include my diet and workout schedule below. Can some one please help me?
Average daily diet:
meal 1: Cereal ( Bran flakes w/ skim milk)
meal 2: Nitro tech bar (low carb bar)
meal 3: 1 can of Tuna packed in water
meal4: Nitro tech bar
Meal 5: Bag of 97% fat free beef jerky
Meal 6: steak, green beans and rice.


*** I eat like this strictly during the week, on the weekend it sways a bit, because I am on the road.

I work out four times a week, 2 body parts a day. Plus I hit cardio 3 times a week doing 30 to 40 minutes of low intensity cardio. I also do high intensity cardio twice a week ( 8's, 8 100 yard sprints)
 
meal 1: Cereal ( Bran flakes w/ skim milk)
Need protein and oats, skip the milk and cereal
meal 2: Nitro tech bar (low carb bar)
Have a protein shake instead, bars are crap
meal 3: 1 can of Tuna packed in water
Need veggies but its fine
meal4: Nitro tech bar
Same here, bars are crap
Meal 5: Bag of 97% fat free beef jerky
You should eat some chicken breast of fish that stuff is full of sodium and all sorts of garbage
Meal 6: steak, green beans and rice.
This is fine but I would move the brown rice to another meal, try and do no carbs on your last meal
 
is the Cardio Ok? Or should increase or decrease it?
 
Ok, you will have to bare with me, because theses next few questions will seem dumb.
What is a good example of:
meal 1:
[Need protein and oats, skip the milk and cereal]

What Shake do you recommend?

What is a good veggie to eat with the mid day meals, such as tuna and Chicken, preferably something quick?
 
Here is a shopping list for ya and I use Optimum Nutrition 100% Whey Protein. You can buy it at 1fast400.com cheap for 5lbs for $30 which includes shipping or 10lbs for $50.00 which includes shipping.

sugar-free low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
cottage cheese
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
fresh or frozen (w/o syrup) berries
peaches
grapefruit
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter
 
Thanks for the list. Now one more question...sorry to bug you...
How much carbs should I eat with the meals, meaning every other meal or each meal and the amount ( 4 ounces , 6 ounces)? I know you said to drop them from the last meal.....
 
Be sure to include some fat in your last meal, as it will be quite a long time before you eat again. (Fat slows the rate of protein digestion)
 
First of all do not be too afraid of scale weight - chances are your body may have decided to go into a growth phase and added some lean tissue which is offsetting the fat loss results as far as the scale sees it. This is a good thing (but I personally know how psychologically alarming this can be).

Also - I only recommend the 100% whey products for your post workout meal. Look into mixing it up with a multi-species protein for other meals or just eat some cottage cheese as a partial protein source. This will be assimilated a lot slower than the whey and will tend to keep your amino acid pools full over a longer period of time. Especially consider doing 1/2-3/4 of low fat (1%) cottage cheese at bedtime becuase this is when the body repairs and grows after the GH cycle (typically 2 hrs after bed).
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
what are some examples of low glycemic carbs?

EFA's- walnuts and almonds, plus olive or seed oil on salads, right?
 
Here's an article on EFA's

All the carbs I put in the list are low glycemic and/or slow burning carbs and if you want to cut my suggestion is no carbs in the last meal. JMO
 
first of all you weigh 220 and have 15% body fat. Just some advice....when you lose body fat you lose weight. If you want to get to 10% body fat you're going to lose weight no doubt about it. You can't stay at 220. For example, right now 15% of your weight is fat so you have 33 lbs of fat on you. In order to get to 10% bodyfat you'd have to lose 11lbs. of raw fat. So then you'll have to gain an additional 11lbs. of lean muscle to get back up to your original 220. You can't do that on a cut which is what you're doing. You should make realistic goals first.

I have several questions I think you should answer. What is your macro nutrient count for the day? P/F/C And how many total calories are you eating?

For your weight, I think the initial weight loss came in the lack of calories, not high protein/low carb. Listen to everyone's advice here, they're giving the correct advice.
 
Jodi, There is no problem with carbs at night especially if they are low glycemic and in the right amounts. That is a common myth that people think that their body stores carbs as fat after some specific time at night. There are so many factors that go into it. This person is already on so low carbs that any carbs they take in at night is going to go for glycogen replacement.
 
Jodi-

Why do you use optimum's 100% whey and not optimum's Pro-complex which has whey and egg proteins in it? Or a multi-species one with whey, egg, casein, etc..? Just curious.
 
Naturalguy, there is no one way remember that, you are too one way minded. This is my opinion, just as you have yours, whether heeds my advice or not is up to him.

Y2gt - Because I prefer the taste and I eat several different protein each day so I'm not concerned about making up for it in a protein powder and choose to go for taste instead.
 
Of course there are many ways but some are much more effecient and will align with this person's goals. They said they wanted to lose bodyfat not weight. Starvation is not the way to go.

Low/no carbs is a quick fix, short term solution. The leanest bodybiulders (I am talking about people that get to 3-5% bodyfat) all eat carbs, they know the right types and the right times to eat them. Carbs will allow you to train hard which is essential to getting lean. You can't drive your car without gas!
 
I realize that I will have to drop down towards 200 to 205lbs, once I do that I will try to add the "right" type of weight.

I also realize that my diet was totally whack, That is why I came on here for help.
p/f/c is roughly 170/ 30/100

I try to get more Protein, but it kills the gut, any tips on that?
I have not been counting calories, whip me now......I know, what a putz.
 
Originally posted by naturalguy
Of course there are many ways but some are much more effecient and will align with this person's goals. They said they wanted to lose bodyfat not weight. Starvation is not the way to go.

Low/no carbs is a quick fix, short term solution. The leanest bodybiulders (I am talking about people that get to 3-5% bodyfat) all eat carbs, they know the right types and the right times to eat them. Carbs will allow you to train hard which is essential to getting lean. You can't drive your car without gas!
Click to expand...
Again this is your opinion and you don't know what works for him just as well as I don't. I cannot do carbs at bedtime and I don't know many here that do. With the proper caloric intake he will not be in starvation mode. Just because you don't like low carb diets doesn't mean the rest of us don't. I did it for over a year and put on several pounds of muscle all while staying lean. Stop thinking your way is the only way because many people here can prove you its not.
 
Originally posted by Elipika
I realize that I will have to drop down towards 200 to 205lbs, once I do that I will try to add the "right" type of weight.

I also realize that my diet was totally whack, That is why I came on here for help.
p/f/c is roughly 170/ 30/100

I try to get more Protein, but it kills the gut, any tips on that?
I have not been counting calories, whip me now......I know, what a putz.
Click to expand...
You need to start counting what your eating so you know where to adjust your caloric intake. That is not nearly enough calories by far. Not enough protein, fat or carbs. I eat more than you.
 
Originally posted by Jodi
Here's an article on EFA's

All the carbs I put in the list are low glycemic and/or slow burning carbs and if you want to cut my suggestion is no carbs in the last meal. JMO
Click to expand...
(I posted it first:D :thumb: )
 
I tend to agree naturalguy - you need carbs to grow muscle and carbs can be your friend just as protein and fat can be your friend.
 
I am not saying you don't need carbs cuz you most certainly do. I'm just saying that you don't need them before bed while cutting. :shrug:
 
I also agree with naturalguy. I have tried cutting many ways and I know everyone is different but for me low carbs are not so good. Going very low carbs with twice weekly carbups cut the fat nicely but also lost more muscle than I wanted.
My workouts suffer bc of the low carbs and my carbups were depleted by the second day.
Keeping the carbs and fats moderate, protein high and the total daily calories in check give me better results. For me as long as there low glycemic carbs, time of the day dosn`t really matter if I stay within my calories I can cut.
Not trying to choose sides just stating what works for me.
 
Could it be women respond better to low carbs than guys do??
 
IMO, if you're going to keep carbs low, then you should make up those calories with fat. If you go low carb/low fat then you're primary source of energy will be protein. So when you're body is burning calories it will burn muscle in effect. But if you up your fat intake, your body will burn fat for energy, and your body doesn't distinguish between dietary fat and body fat.
 
Originally posted by tigerboo
IMO, if you're going to keep carbs low, then you should make up those calories with fat. If you go low carb/low fat then you're primary source of energy will be protein. So when you're body is burning calories it will burn muscle in effect. But if you up your fat intake, your body will burn fat for energy, and your body doesn't distinguish between dietary fat and body fat.
Click to expand...
I agree compelety. Here's the irony of this whole thing. I'm not on a low carb diet. I'm on a carb cycling plan by TP. I do need carbs for energy and I can't wait to eat them :lick: But I have gone low carb and for a long time too and I am able to retain not only retain LBM but put muscle on while on a low carb diet and as you said tigerboo that by keeping calories higher from fat. :D

I do prefer the carb cycling though. :)
 
Originally posted by dg806
Could it be women respond better to low carbs than guys do??
Click to expand...

All I know is that cows can't make milk without carbs ... :funny:

sorry, just teasing here...
 
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