Nutrition plan advice

[Haveboards]

I currently weigh 81 kg 180 lbs and my tanita bodyfat has my bf% at between 17.5 to 20 % depending on the time of day. Using the calipers I get 19 % but I'm not sure how accurate that method is either.

Currently cutting. Looking to get down to 10% bodyfat.

My weight has pretty much stayed the same the past month. I'm aiming for 2300 calories a day on 40 % protein splitting the carbs and healthy fats. All my carbs are low GI fibrous sources.

Yet I seem to be plateaued at this weight. Should I drop the calories to a couple hundred per week and go from there?

I'm exercising 5- 6 times a week. Hitting the weights 3 times. Boxing twice and I run at least 3 times a week. I also surf at least once a week.

Anyway what do you think? Drop the calories?

Can i post a pic for bf% estimations here to see what you think?

Any help appreciated

 

[Built]

You may wish to rethink your percentage based approach to dieting. And yes, you're going to have to drop your calories to lose any more weight. If you use the percentage approach, you'll be dropping your protein and this is never a good idea while cutting.

 

[Haveboards]

So you are suggesting a lower carb approach?

Keeping the protein at around 270 grams

Keeping the fats the same

Dropping the carbs.

My daily diet looks like this

Meal 1 Oats berries skim milk and a scoop of protein powder

Meal 2 - 4 egg omelette with spinach leaves cheese, red capsicum, onion mushrooms

Meal 3 - Can of tuna handful of almonds

Meal 4 - PWS skim milk protein powder berries

Meal 5 - Lean meat sweet potatotoes broccoli etc

Meal 6 - low fat cottage cheese olive oil almonds


any suggestions?

 

[Built]

Yes. Ditch the AM carbs entirely, and use starches for periworkout nutrition only. Eat fewer meals - you may find appetite control easier that way when you drop your calories. Protein powder is fine. Ditch the skim milk and use water.

What time of day do you train?

 

[Haveboards]

I train around 5 30 pm most days. I get up for a run at 6 am 3 times a week too.

I was hoping to go the low carb route as I got a lot closer to my goal. I'm still at 19%.

Can you post a sample of what you recommend? How many times a day do you suggest I eat?

 

[Built]

Please read the link in my sig on getting started and follow the directions. You will probably find all the answers to your questions in there.