what am i doing wrong?

[Bundy09]

can anyone help me or share some info plz?

i've been weight training for quite sometime and have been bulking and cutting and eating reasonably clean for then last 3 - 4 years. im currently cutting and i've come to a bit of a brick wall. i can put on the size and strenght ok but when it comes time to loose a bit of the fat i loose pretty much everything i put on.

im eating around 2200cals a day at the moment carb cycling n weight training 4 days a week with cardio about 5 days a week (bout 20min a day). i can't seem to get as lean as i want. here is a sample of a low carb day:


meal1(6:30): oats, whey protein blend, small amount of fresh fruit, 4 egg whites 1 yolk, flaxseed oil. - 42p/42c/21f

meal2(9:00): lean steak, brown rice - 51p/21c/9f

meal3(12:00): tuna, almonds - 43p/20c/25f

meal4(2:30): protein bar - 17p/4c/6f

meal5(4:30): 6egg whites 1 yolk

(train - cardio only)

meal6(6:30- 7 post workout)- protein shake - 36p/7c/3f

meal7(8:00 dinner)- chicken breast, green veg - 46p/12c/4f

before bed - flaxseed oil - 12f

thats just example of my low cab high fat day which was today. thats pretty much how clean i eat throughout cutting. im 87kg atm n looking to get leaner im probably around 10%bf. any help would be much appreciated. just want to know am i eating the right foods at the right times and am i doing things right. im hungry nearly all day when im on these diets and i don't know if i should be eating more possibly to get more energy (which is lacking a bit).

thank you

 

[Built]

Hi there

I don't know what your maintenance calories are, what these macros look like or how you train.

Please read the link in my sig on getting started and get back to me with this information.

 

[Bundy09]

ok sorry for that. i have a bit of a back injury and have had for sometime. i'm gettin it seen to, but i haven't been able to do squats or deadlift for some time now and i think that has alot to do with my problem. what could i do to get around that. i could have compressed discs or a bulged disc. i'm gettin x-rays tomorrow.

my training is

mon: shoulders/tris - 5 ex shoulders/ 3 ex tri's

tues: back/abs - 5 ex back/ 2 ex abs

wed: cardio

thurs: legs/bi's - 5 ex legs/ 3 ex bi's

fri: chest/abs - 5 ex chest/ 2 ex abs

all excersises are 3 sets of 10 - 12 reps. i do 10min cardio for warm up and about 10min after i train. also i try and at least go for a short run or something of a morning on the weekend.

as for maintenance calories i don't know for sure because i have never tried to maintain. i know if i eat between 3,500 - 4,000 calories i can gain up to 8-10kgs in about 6-8weeks. this is what i have on a spread sheet from my last bulk on one of the days its pretty much 360g protein 450g carbs 45g fats. and usually i lean down on what i wrote in my last post roughly 2,200 - 2,500cals.

 

[Built]

How about you read the link in my sig like I asked and take a look at how I suggest you set up your diet and your training.

Your rep range isn't ideal for cutting, and for a man your size, 45g of fat is likely far too low.

If 4000 calories a day for 8 weeks puts on 20 lbs, your maintenance is 2750. I don't know what you weigh or what your lean mass is.

I have numerous herniated discs and I squat 185 and RDL 205 for five reps. Talk to your doctor.

 

[Bundy09]

ok i have worked out a couple of things using ur link.

if im 191 lbs at roughly 10% bf currently that means that im roughly 172lbs lean body mass. so this means maintenance calories should be somewhere between 2400 cals - 2500cals. so i should be having this for maintenance:

protein 172g(at least)

fats 86g (at least)

carbs 250g (which would be a little high)

calories = 2462

so would it be ok to use this for cutting


protein 200g

fats 100g

carbs 120g

calories 2180

is this ok. i've tried the best i can to understand it and work it out.

as for training my lower back is a problem at the moment but i will try to work around it. i'll finish with 20min cardio after a weights workout. as for rep range is it better to go less but hevier. i always thought for a cut it was the other way around. i will work with a smaller rep range and heavier weights to see how i go.

do i have this worked out better than before?

 

[Built]

Much better.

PS most people do high reps for cutting. If you're on gear you're fine. If you're not, better stick with the kind of training that keeps muscle - the low-rep heavy stuff. Use your diet to create the deficit.

 

[Bundy09]

thanks heaps for your help.
im sure i'll have more questions for u at some stage.