Fat lose fail, why ??

[novice1]

Hello, im 170cm tall, and my weigh was 80kg. Along the last 2 months, i lost weigh until 75kg, but i am still 19% body fat, and i am unable to lose more fat. I do weight training 5 days a week for 40 minutes, followed by another 40 of cardio on stationary bike at moderate intensity, some days I do cardio before breakfast. i stuck at that weight since 2 weeks and dont know why. I dont know what to do to keep losing fat and the motives of my stagnation. Thats my diet:

m1: coffe, banana and cake flour
m2: 200g meat, fish or chicken and 150g boiled potato
m3: protein shake
m4: 100g tuna in vegetal oil
m5: 200g chiken boiled

Some advices?? thanks

 

[stevesmi]

you are not losing fat cause your diet isn't catabolic enough.

you need way less meat and WAY WAY WAY more veggies and fruit. also dump the protein shake and squeeze yourself some fresh fruit juice or a smoothie instead with no sugar added

 

[novice1]

More fruit, more veggies, and less meat. what about this?:

m1: coffe, banana, 1 toast bread.
m2: 150g meat, fish or chicken and 150g boiled potato
m3: 1 big orange
m4: 50g tuna, 50g broccoli
m5: 100g chiken boiled, 100g broccoli

I am afraid to slow down too my metabolism...

 

[Jmkt89]

More fruit, more veggies, and less meat. what about this?:

m1: coffe, banana, 1 toast bread.
m2: 150g meat, fish or chicken and 150g boiled potato
m3: 1 big orange
m4: 50g tuna, 50g broccoli
m5: 100g chiken boiled, 100g broccoli

I am afraid to slow down too my metabolism...

I don't disagree with stevesmi BUT I think you should carb cycle..

I have lost around 5kg in a month by doing so.. Sucks a bit not eating carbs but if your goal is fat loss then I think this is the one..

 

[novice1]

I don't disagree with stevesmi BUT I think you should carb cycle..

I have lost around 5kg in a month by doing so.. Sucks a bit not eating carbs but if your goal is fat loss then I think this is the one..

Ok, how do you recommend me to do the carb cycle ?
4 days low carb followed by 1 day charge ?
how many carbs on low days and how many in charge ?

 

[Jmkt89]

Ok, how do you recommend me to do the carb cycle ?
4 days low carb followed by 1 day charge ?
how many carbs on low days and how many in charge ?

Everyone is different and you may have to experiment but this is what I do...

Mon - Fri

Whey Protein + milk + 1oz of oats breakfast

Then throughout the day I only have green veg with food.. Not too much but it's good for digestion etc

Saturday is carb day

I don't do unhealthy food so all my carbs comes from rye bread, rice and sweet potatoes.. The last carb is around midnight.. Sunday i keep carbs under 100g..

I lift Monday to Friday with legs on Friday ready for the carb up

Many people will disagree with me here but it works for me and I have lost 3 or 4 inches off my waist but my chest has grown 2 inches lbm!

Give it a try.. Do some reading.. Lift hard though..

Oh and also for cardio... I walk 4 miles a day.. Do one high intensity gym workout and play a 90 minute soccer game a week

 

[novice1]

ok, I'll try next week doing a carb download, eating meat with veggies at every meal, maybe some fruit and protein shake on breakfast. 'll post the results. Thanks.

 

[DJLegacy2k1]

Less meat for fat loss? WTF? You can eat plenty of meat and lose fat but you still need veggies. I find Fruits to not help cutting fat and too many shakes are bad. More meat from protein is fine and and its better to have whole foods than shakes and whatnot.

Just make sure you are eating lean meats and not fatty cuts of red meat all of the time.

 

[novice1]

Perfect, then i will do the download days as follows:

m1: coffe, 4 white eggs, 1 bread toast
m2: 150g white fish, 100g mixed vegetables (colifror, broccoli, carrots, etc.).
m3: protein shake
m4: 60g tuna in water, 50g broccoli
m5: 150g boiled chicken, 100g broccoli

what do you think ?, Should i change somethin ?, then for the carb load days:

m1: coffe, 1 fruit, oatmeal pancake
m2: 150g white fish, 150g sweet potato
m3: protein shake, 1 banana
m4: 60g tuna in water, 50g rice
m5: 150g boiled chicken, 150g sweet potato

It's all right? give me your opinon, thank you very much, monday i'll post my stats pre download, and ill post them again before load.