what am I doing wrong

[jmythng]

I'm going to try and make this simple. I'm 5'6 135ish lb. I'm really frustated about not seeing any change in my physique. I've been eating a low carb/higher protein &fat diet for the last 3 months. Work outs have been pretty regular, I take a slew of supplements including Carnatine, omega 6 &3, & today I decided to start Glutamine. My foods are pretty much the same, eggs w/ avocado in the AM, fiber cerealw/soy milk, EAS type shake, tuna/mayo on low carb bread, salad/w olive oil, Steak or chicken breast, veggies. I do not eat sugar, white flour, or alcohol. I could probably shed 5-7 pounds max(not really over weight). My muscles seem flat. I've been working out most of my life on a very low fat diet & probaly not eating enough & craving sugar, recently I've decided to change all that and adopted the above change. My cardio is 20-30 mins 4-5 x week, weight training 4x week. I don't think my workouts are whimpy I'm kinda thinkin it's the food or lack of a supp. I'm clueless, any suggestions?

 

[Jodi]

Yeah, please post your entire diet with the amounts and the macros to go along with it. If your on a low carb diet when do you carb up or refeed?

 

[jmythng]

B: 2 eggs + 1 white w/ couple slices of avocado.
3/4 cup Fiber one cereal & 1/2 cup non sweetened soy milk
my slew of supplements
Snack or post work out meal: EAs shake
Lunch: 1 can tuna w/ 1 tblsp mayo & 2 slices low carb 11g bread
snack: Pork rinds 8 rinds or 1 oz cheese in low carb tortilla
Dinner: 1/2 cup veggies, saladw/mushrooms, bacon bits(real) blue cheese dressing or olive oil (about 2-3 tblsp), slice of low carb 4g bread, 6oz steak or chicken or salmon
WATER!!lots
Sometimes I have the Shake before the workout, depends on what sounds good for breakfast. sometimes those shakes give me a tummy ache. I eat my non veggies carbs, like oatmeal or cereal before my workout. I don't "carb out". I'm afraid of eating more carbs than I can burn. I'm not into 1-2 hrs of cardio a day.
Gina

 

[Jodi]

I thought you said you were on a low carb diet?

Do you have the daily totals? Where did you get this plan?

 

[jmythng]

Before 3 months ago, I probably consumed well over 100g of carbs a day, chocalate here and there, ice cream, skim milk. Now I'm more at about 40g. I did less than 20g for about 3 weeks to clean out the sugar storage. Then decided to increase gradually on high fiber/complex low GI carbs. So I'm staying around 30-40 carbs. I check myself every once in awhile on FITDAY.com to make sure I'm geeting enough protein and keeping the carbs lower. Calories are around 1700. I don't focus too much on that.

 

[Jodi]

I would suggest getting rid of the milk, bread, cheese and tortilla and go with cleaner carbs and veggies. Oats, sweet potatos, brown rice, grapefruit, berries, apples, legumes. GREEN VEGGIES and lots of them.

Also, you need to carb up or refeed. You can't be lifting off these few carbs and still have energy. If you like staying low carb then try carbing up twice a week. You can read about carb up in the sticky at the tope of the DIet and Nutrtiion forum where it says Newbies Start Here.

 

[trinsdad]

I would agree exactly with what Jodi said. I have only one differance (my own plan only);

I eat only 20-30 grams of carbs during the weekdays and then on weekends I do 350 grams using the very things she said.

I do however take in more cheese than that since it is part of my program. Many body builders have had great success with it as well.

You can get more information here www.metabolicdiet.com

Good luck. Take everything they say here as gold they are all very brilliant. IF you see conflicts do research and find out what may work best for you at that time.

 

[jmythng]

Thanks

I'll try that carb-up. Do you have a meal plan for a day, so I can see how you eat your pro/fat meals. Thanks

 

[trinsdad]

How many Calories a day do you eat?

 

[jmythng]

I eat around 1700 cal a day. I figured my BMR is somewhere around 2100/day

 

[Jodi]

I don't make meal plans, I help you adjust your current one.

 

[trinsdad]

Breakfast 3 eggs, fried in 1 tsp butter 255 0
4 slices bacon 170 0
Black Coffee or Tea 0 0
Morning Snack 1 cup cottage cheese 205 8
Lunch 4oz summer sausage 400 0
4 asparagus spears 15 3
3 cups Sugar Free Jello 24 0
1/2 cup heavy whipping cream 410 0
Afternoon Snack 1 medium apple 80 21
Dinner 6oz sole baked w/ butter 240 0
small Romaine salad w/ olive oil and vinegar 80 2
1/2 cup cooked carrots 35 8
8oz glass Crystal Light 2 0
Evening Snack 2 cups Sugar Free Jello 16 0

Total Calories 1932 / 42


Breakfast 1 slice raisin bread, toasted 65 13
1 pat butter 35 0
2 eggs, fried 160 0
Morning Snack 2oz cheddar cheese 220 0
Lunch 6oz roasted chicken breast 280 0
large Romaine salad w/ olive oil and vinegar 160 0
1 cup green beans 30 6
Afternoon Snack 2 cups Sugar Free Jello 8 0
Dinner 10oz roast beef 638 0
1 cup cooked carrots 45 11
large Romaine salad w/ olive oil and vinegar 160 0
Evening Snack 1 cup microwave popcorn 55 6

Total Calories/carbs 1856 36

 

[Jodi]

I guess that would be your plan Trinsdad?

 

[trinsdad]

Well..very similar. I do re-feed once a week one sundays and will go to twice a week after a few more weeks.

This is Dr. Mauro DiPascale's plan for body builders....he has a moderate carb plan as well.

Personaly I take in about 3,000 calories at the moment since I am 300llbs so I have 6 500 calorie meals a day (roughly) Doing well on it as I have lost 24 llbs so far..this week I havent lost anything but according to feedback it may be because I am lifting wieghts now.