Help. I'm Frustrated. Long Thread

[Shobe]

Ok guys, heres the deal. I"m currently cutting, but I"m stuck in this rut in my lifting and weight loss attempt. Ok here our my stats:

I' 21. 5' 11". I weigh 188lbs. What I'm trying to do of course is lose my body fat and add on more and more muscle. I" know I can't do them both at the same time, but thats what I want to achieve eventually. The following is an example of my fitday calculations. Now keep in mind everyday won't be the same because I don't eat the same everyday. For example sometimes I eat steak, or turkey burgers for dinner instead of chicken, so that will change my totals somewhat of course. I also added to those totals are my protein shakes I take after lifting.

Calories Eaten Today
source grams cals %total
Total: 1495
Fat: 30 271 19%
Sat: 7 63 5%
Poly: 8 74 5%
Mono: 11 103 7%
Carbs: 128 426 30%
Fiber: 21 0 0%
Protein: 177 707 50%
Alcohol: 0 0 0%

Now to get specific on my meals here they are:

Breakfast: 3 egg whites, Oatmeal
Lunch: Either Tuna or Turkey on Whole wheat bread. Apple & Tblsp of Natty PB
Dinner: Skinless, boneless chicken. Or Turkey Burgers or Steak. With mixed veggies with no butter and wild rice mixed with brown rice.
Snack sometimes. usually a piece of fruit or a piece of chicken. I also take whey shakes after lifting like I said. I don't take any carbs in with my whey shake. I don't cheat whatsoever, I can't even tell you the last time I ate something that was unhealthy. I'm very strict to my lifting and diet. Now here is my lifting schedule:

Day 1: Tris & Chest
Day 2: Bi's & Back
Day 3: Shoulders & Traps
Day 4: Abs & Legs
Day 5: Off

I dont' do any cardio, because I"m afraid I will lose my muscle I"m trying to build. Do you think if I add in a day of cardio I will lose that fat thats left???

Lastly, I"m thinking about starting some CEE powder with my whey. Whats your thoughts.

Any help would be appreciated. I"m just totally frustrated at this point. I can' move up in stregnth. I can't lose any more body fat. I"m just stuck at the same place for the last god knows how long.

 

[Clean]

first you don't eat nearly enough, i didn't read your whole post as I don't have time, but 3 egg whites is only roughly 15g protein! You aren't going to be gaing ANY muscle eating like that son!

1400 cals is way to low for anything!

throw out the apple and eat 2 tbsp ANPB instead of one.

Don't eat bread.

Umm i'll give more details later.

 

[courtneybcca]

yeah just under 1500 Cals... do you want to be under 150? I am guessing not... you need more food, your body is starving that is why you aren't seeing any change...

 

[Clean]

and eat 5-6 small meals, 3 with a snack isnt going to get you anywhere

 

[pintoca]

Bro, as a minimum, you should be eating 1800 cals/day. Do you know your current BF%?

Second: If you are cutting, concentrate on doing that RIGHT!!! If you loose some muscle in the process, well, tough luck, you will gain it back later on. This is exactly like the " Im bulking but don't want to get fat " mentality.

Cardio is part of any cutting program. Simply put, you need to create a deficit in cals, since you cannot do that with food alone, you need to burn the rest. You burn this with cardio.

Start doing at least 30 mins of cardio at 75% MHR , 4 times a week... once you plateau again, up that to 45 mins, once you plateau again, up that to 6 times a week.

Muscle protection has to do a lot with your diet and the timing of your meals, done wisely, you can do a ton of cardio and burn very little muscle.

 

[Deltroit]

no man should eat under 1800 cals a day unless your a midget. You are probably droping muscle mass right now cause your cals are so low. Go back up to a small surplus for 4 weeks or so and then drop back down to around 2000 and add in a.m. cardio on non lifting days as pintoca stated

 

[Shobe]

hey clean, how can I cut out the bread? If I do that, I will be eating virtually no carbs except oatmeal and brown rice. I need more carbs then that don't I?

 

[RamRom]

no man should eat under 1800 cals a day unless your a midget.

LMFAO