Please help me tweak my diet

[Jasontkd]

Ok folks, I know you all get a lot of these same questions so let me appologize in advance. Here is a little background. I am 26 yr old male. I am 5'8" tall. At one point I was really into training and nutrition. I competed in a teen bodybuilding competition when I was 18 and did great. I weighed 165 kbs at the time cut down (started at 182). However, preparing for the show, I cycled my carbs a lot to shred up. I feel like this kind of screwed me up. Afterwards, no matter what I ate, i just packed on the fat. Granted, I let myself go when I went off to college, although I dieted several times with no success. Anyways, two years ago, I weighed 261 pounds, and was terribly obese. I lifted weights but ate like crap and looked like a fat, swolen tick.

Anyways, I started eating right (6 smaller meals, watching my total calorie intake each day). After a year of working out 6 days a week and eating right, I was back down to 182 lbs.

However, once I got to this point, I have conpletely haulted. My gut is still flabby as crap all though my chest, arms and legs are all toned out really well. I am really happy with my progress, but I would like to finish things off. I watch my nutrition very closely, and I have added a good deal of muscle. I now weigh ~190, but my stomach compostion has not really changed. it has always been where I carried most of my weight. I mean, first thing in the morning when I am pretty dry I can barely make out the definition around my top 2 abs. Other than that, I got nothing.

So, here is what I am doing. Right now I work out first thing in the morning (weights) because that is all I can really fit in. I do martial arts 2 nights a week, and 30-60 minutes of cardio twice a week. I eat around 2000 calories a day and try to get at least 1 gram of Protein per pound of body weight. I am pretty busy during the day so to get meals I tend to eat protein bars and other quick things and don't see changing that much. here is a typical day.

Pre-workout

NO Explode
BCAA
2.5 g glutamine

Workout

Immediately post workout
Glyco-maize
BCAA
2.5 g Glutamine

About 30 minutes later (Breakfast)
4 servings egg beaters
2 pieces 40 calorie whole grain toast

Meal 2

Non fat yogart
Portein Sake

Meal 3

Protein bar

Meal 4 (lunch)
Cup of rice
6-8 oz chicken breast
little bit of cheese

meal 5 (dinner)

6-8 oz of chicken or other low fat meat
green vegetables or sweet potato

Meal 6

Protein shake
tbsp peanut butter

As I said, I am at about 2000 calories a day, and get 1 gram protein per pound. I eat every 2.5 to 3 hours.

What am I missing?

 

[Built]

Hi there

First up, major props for dropping a massive amount of fat! Well done!

Now, you're hardly a novice, but read the link in my sig on getting started and see if there's anything in there that might help you. Post up any questions afterward.

My first thought is you're eating too much carb and not enough fat for your comfort, since you're having to eat so frequently. Protein bars and waxy maize - don't bother. You aren't eating that much protein (a hard boiled egg will do you more good than a protein bar, those things are really crap) and you would likely feel more comfortable on less starch and less liquid food. Glutamine is really a waste of money. I also don't see a whole lot of produce in your diet, and I don't know how you train.

Go read. Come back with more information and we'll take it from there.

 

[Jasontkd]

Thanks for the help. I will read and come back. the bulk of my produce eaten is in the evenings. I eat the protein bars mainly because it is an easy quick way to knock out 20+ grams of protein. I take Glutamine mainly to help prevent excess cortisol since I workout first thing in the morning with little nutrition before. My workouts are pretty heavy. I lift heavy loads with lower volume. I have tried a lot of different types of training, and the lower volume, high intensity seems to give me the best strength/growth when compared to other workouts.

 

[Jasontkd]

Well, I looked over the article, and it all looked good. However, I am not too sure how I can apply it. I feel like my protein is pretty close to where I need it. I have no desire to deplete carbs at all. Not that what you are suggesting is a large carb depletion, however, i am really looking to cut in a way that will get me to my goal and keep me there without being something I get off of an balloon back up (like i have in the past with carb cycles). So, I am pretty leary of carb depletion. That being said, I don't mind looking at it and seeing where I can cut some out.

I have tried to taper my carbs throughout the day. I like to eat a decent carb serving right after I work out, plus I have been happy with the glyco-maize. I like getting some carbs immediately to the muscles. If there are any alternatives that work better and still keep my calories in check, i am open to that.

I am sure I need to up my produce, but that has been my one downfall. I like the convenience of other foods because I am really busy throughout the day. Plus, with trying to lose a lot of weight over the last couple years, I have really tried to just make sure I was getting enough protein and keep my calories where they needed to be. Because of that, i have really limited what I eat to keep the calories in check.

I am open to a lot of suggestions, because obviously if I knew what wasn't working, i would have fixed it by now.

 

[Jasontkd]

the one thing I haven't been able to wrap my head around, is why I am not still losing weight. I weigh ~190, and am pretty active. I eat ~2000 calories a day which should be a decent bit lower than my maintanence calories. So why am I not losing?

 

[Jasontkd]

Oh, I forgot to add. I use fitday all the time. Here is a pretty typical day breakdown (give or take 100 calories).

Total 2,128 Calories
Fat 53 grams
Carbs 161 grams
Protein 198 grams

42% Protein
34% Carbs
25% Fat

 

[Built]

When was the last time you took a diet break?

 

[Jasontkd]

I have some free days every so often, but I haven't really taken any time off of it since October 2007. I really don't feel like I am on a diet at all. I mean, i am trying to lose fat still, but I have eaten this way for so long now, it kind of feels like I am just eating a normal diet

 

[Built]

You're going to need to change what you're doing or you're going to keep getting what you've got.

Start a log, write out in detail what you're doing and how you're eating, and drop a note here on by PM so I see the thread.

I think you need to change your workouts a bit and creep the calories up, slowly, for a few weeks or even longer to reset your metabolism.

Also, get your thyroid checked.