diet advice required

[william rand]

lost and confused.

I need some advice on my diet. I seem to be stuck at 165 lbs and around 12% (approximation) body fat. I am 5"9 and 41 years old.

I am trying to lose fat but I cant seem to go any lower than 165 lbs. I am an endomorph as I know for a fact that I have a very slow metabolism and I am very sensitive to carbs. On top of that I hold a ton of water even if I drink 4-5 liters of water daily. My salt intake is also fairly low as I don't use salt at all in my cooking.

I take in about 1800 calories daily and they consist of very clean protein, good fat and mainly green vegetables. I am on the zig-zig diet. On my low days (Sat, Sun, Tues, Wed, Thurs) I have only half cup of oats in the morning and the rest of my carbs come from green vegetables (mainly green beans and broccoli. I will also have a banana in my post work-out shake. I eat 5-6 meals daily and workout 3-4 times a week including weights and cardio. I have not had junk food in years. I have a carb-up day on (Mon and Fri) where I will reduce the good fat by a bit and add 1 cup of brown rice and 12-15oz of sweet potato, and 1 brown pita bread in my early meals. I would really appreciate any feedback and please keep in mind that I am an endomorph so the advice has to be catered for my body-type.

Note: I really feel that I should have a LOT more to show for all the damn effort I am putting in. I feel that I am just missing some component to this "black-magic" formula to losing fat for endomorphs.

Thanks in advance,

 

[oxymoron]

whats ur maintenance calories calc'd at? and whats ur typical cardio workout look like?

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[william rand]

My maintenance is at 2300, and I will do some light running on the treadmill and do some circuit training. Some days I train heavy/low reps and other days higher reps. I have been training for almost 20 years so I am pretty familiar with all the different training techniques. I really think its my diet that I need to focus on.

 

[RickRock13]

Increase cardio and cut carbs down lower if losing bodyfat is your goal. When I am trying to get ripped I will take in moderate carbs on workout days and very little to no carbs on rest or cardio days. That seems to work well for me.

 

[william rand]

Increase cardio and cut carbs down lower if losing bodyfat is your goal. When I am trying to get ripped I will take in moderate carbs on workout days and very little to no carbs on rest or cardio days. That seems to work well for me.

By no carbs are you including green vegetables or only starchy?
Also I am only taking half cup of oats(starchy carbs) in the first meal and then only veges the rest of the day. Are you saying I should remove the oats also? That's really really low carb then??

 

[oxymoron]

leave the veggies well almost all veggies, keep spinach, cauliflower, broc, asparagus. im trying to reduce fat as quick as possible but maintain strength. I am taking in maybe 50g carbs/day and doing 20-30 min of cardio in am and average of 60 min pm. currently doin cardio 5 days/wk.
if i was to take a stab at it, i'm losing 2-3 lbs of fat a wk. hard to tell b/c I've put on a lb or two of muscle.

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[william rand]

Are you doing a high-carb day or only low carb days, dont you feel burned out after a while on that low carbs?

 

[oxymoron]

I just keep them low everyday. I would say I do slip up at least once a week and have 100+ grams of carbs. Its not planned tho, I just get in a rush and dont think out my days meals. Right now I take albuterol pre cardio and forged burner during the work day and feel pretty good. I actually did a keto test strip and im sittin around 40. Which I believe on ckd ud target a way higher number.
the fat is coming off quick bro.

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[rustilldown]

Alot of people don't realize broccoli can cause some major bloat in a few folks. And if you are sensitive to carbs one way I found to be excellent it looking lean year round is intermittent fasting. Whenever I want to cut down a bit I do this. I have a hard time low carbing everyday so I'll low carb some days and on intense training days after breaking my fast ill pound down a ton of carbs. Still wake up leaner the next day! Leangains.com is a good site


Ride it like you stole it!!

 

[william rand]

Alot of people don't realize broccoli can cause some major bloat in a few folks. And if you are sensitive to carbs one way I found to be excellent it looking lean year round is intermittent fasting. Whenever I want to cut down a bit I do this. I have a hard time low carbing everyday so I'll low carb some days and on intense training days after breaking my fast ill pound down a ton of carbs. Still wake up leaner the next day! Leangains.com is a good site


Ride it like you stole it!!

so the idea is to take in lots of "carbs in particular" immediately after fasting, is this correct?

 

[dylangemelli]

the oats are fine but i'll tell you this, if your trying to drop weight, then drop the days you have the rice, potato, bread etc... thats not doing you any sort of favor in terms of losing weight... here's what you have to understand... a lot of this is trial and error... if what your doing is not working, even it may look right on paper, then you need to switch it up... what kind of "good fat" are you talking about in your post? layout exactly what you are eating for me throughout your day and i will see what needs to be changed...

 

[rustilldown]

so the idea is to take in lots of "carbs in particular" immediately after fasting, is this correct?

Immediately following your workout. Your workout is at the tail end of your 16 hour fast. Then you can hammer back the carbs post workout and take advantage of the increased insulin sensitivity . This is only one approach . Another would be to post your diet and let us critique it as Dylan stated.


Ride it like you stole it!!

 

[Dial_tone]

No carbs before workout except Unlimited green veggies. fruit, rice, potato only in the first post workout meal then back to veggies. Add some healthy fats to the pre workout meals - avocado, olive oil as salad dressing, wild salmon, nuts, etc.no starchy carbs on non training days.

Not sure I buy the age 41 endomorph @165lbs. I'm 5'8 and I haven't seen 165 since high school.

 

[william rand]

sorry to take my time replying, I got tied up at work.

by good fats I mean: almonds, olive oil, salmon, and (1 tbsp of PB (only in breakfast))
I want to do this as natural as possible (meaning no gear). I have never had abs in my life. I take in about 1800 cals/daily and I drink atleast 3-5 liters of water daily. My meals are as follows.

low carbs:
meal 1: 1/2 cup oats, 5 egg whites (+1 whole egg), 1 scoop whey protien powder
meal 2: 1 scoop whey protien powder with 1/2 cup non-fat yogurt, 15 almonds
meal 3: brocoli, chicken breast (6 oz), 1 tbsp of olive oil
meal 4: brocoli or green beans, cooked salmon (6 oz), 12 almonds
meal 5: 5 egg whites (+1 whole egg), 1 scoop casein protien powder

high carbs:
meal 1: 1/2 cup oats, 5 egg whites, 1 scoop whey protien powder
meal 2: 1 medium brown pita +chicken wrap
meal 3: 1 cup brown rice, chicken breast (6 oz), 1 tbsp of olive oil
meal 4: 15 oz sweet potatoe, cooked salmon (6 oz), 12 almonds
meal 5: 5 egg whites, 1 scoop casein protien powder

I have been doing 2-3 low carb days followed by 1 high carb day. My energy levels are pretty low so I recently decided to add a medium carb followed by a high car day. I dropped weight from 185 to 165 but now I seem to be stuck at 165. I appreciate all input. thanks guys.

 

[william rand]

The only reason I am holding on to 165lbs is because of the clean diet. I have not seen a fast food restaurant in like 10 years. The most I will have is a few (2-3 fries) off my daughters plate when we go to a restaurant. I have not had a full serving of desert in years. Trust me, if I even relax a bit on the diet I start to puff up like a puffer fish. I hold water like a champ. I have friends that train half as much as me and are not as strict on their diet and they look just as good as hence why I know I am an endomorph.