I Need My Cutting Diet Critiqued

[Shobe]

Ok guys, heres the deal. I have been cutting for quite some time now. But I can't seem to get rid of this last bit of fat. Nor can I move up in any of my workouts. And I think my diet has something to do with it. I"m not obese but I have a fat "man" boobs and a little pouch on my stomach. Heres my current stats and diet. I"m 22 5' 11" and weigh 183lbs. My goal is to lose more the rest of my bodyfat and keep the muscle I"m building by lifting. Heres my diet:

Breakfast: 4 egg whites and either a bowl of oatmeal or a bowl of grape nuts & multi vitamin
PWO: ON Whey Shake
Lunch: 2 cans of Tuna, 1 can of Chicken salad or Turkey on 100% whole wheat bread. A piece of fruit and a tablespoon of natural peanut butter.
Dinner: Lean source of protein, usually chicken, steak, turkey burger or fish. With either brown rice or sweet potato and a veggie.

I do not cheat whatsover, I eat everything I can possibly eat thats healty. Nothing bleached, no sugar, nothing breaded, fried. I mean I follow my diet so closely, I would probably drive a drill instructor crazy in the service, but I"m just stuck and can't lose any more body fat. Help.

Heres my workout Schedule:
Mon-Chest/Tris/Abs
Tues-Back/Bis
Wed-Cardio
Thurs-Shoulders/Traps/Abs
Fri-Legs
Sat & Sun-Cardio

 

[Clean]

at first look I say you need 2 more meals there

 

[Joe Stenson]

How many calories is that?

If you don't know, that's your first problem right there.

at first look I say you need 2 more meals there

Why?

 

[alex2678]

What's your daily activity like? Do you sit behind a desk all day or work where you walk around alot? If you're not losing fat you're not creating a calorie deficit. You need to either increase your cardio to daily sessions or lower your total calories by 500. Make sure your strength on your weights either stays the same or increases as well.

 

[Shobe]

Whats my daily activity? You seen my routine schedule. As of right now I don't work, I'm going to school to be real estate agent. So I basically go to school and follow that routine. Plus I play some basketball too.

 

[Steve720]

Ok guys, heres the deal. I have been cutting for quite some time now. But I can't seem to get rid of this last bit of fat. Nor can I move up in any of my workouts. And I think my diet has something to do with it. I"m not obese but I have a fat "man" boobs and a little pouch on my stomach. Heres my current stats and diet. I"m 22 5' 11" and weigh 183lbs. My goal is to lose more the rest of my bodyfat and keep the muscle I"m building by lifting. Heres my diet:

Breakfast: 4 egg whites and either a bowl of oatmeal or a bowl of grape nuts & multi vitamin
PWO: ON Whey Shake

Lunch: 2 cans of Tuna, 1 can of Chicken salad or Turkey on 100% whole wheat bread. A piece of fruit and a tablespoon of natural peanut butter.This meal I would cut out the bread and fruit and add another T of nat PB .. or... if you want the carbs i would add a plain baked/microwaved sweet potato

Add another small protein/good fat meal in here.. tuna w/almonds, flax, etc

Dinner: Lean source of protein, usually chicken, steak, turkey burger or fish. With either brown rice or sweet potato and a veggie.prolly would cut out the sweet potato and rice for dinner and add more veggies

I do not cheat whatsover, I eat everything I can possibly eat thats healty. Nothing bleached, no sugar, nothing breaded, fried. I mean I follow my diet so closely, I would probably drive a drill instructor crazy in the service, but I"m just stuck and can't lose any more body fat. Help.

Heres my workout Schedule:
Mon-Chest/Tris/Abs
Tues-Back/Bis
Wed-Cardio
Thurs-Shoulders/Traps/Abs
Fri-Legs
Sat & Sun-Cardio

THIS IS JUST MY TWO CENTS

 

[sdupdike]

Besides the suggestions Steve made, I would say you need more fat. The only real fat I see is the PB at lunch. Also, may need to add a small meal before bed, depending on how late you're eating dinner. Protein/fat, same as the other additional meal, would be ideal. Definitely need to know calories and macro % for your daily intake.

 

[Redshoteye]

Ok guys, heres the deal. I have been cutting for quite some time now. But I can't seem to get rid of this last bit of fat. Nor can I move up in any of my workouts. And I think my diet has something to do with it. I"m not obese but I have a fat "man" boobs and a little pouch on my stomach. Heres my current stats and diet. I"m 22 5' 11" and weigh 183lbs. My goal is to lose more the rest of my bodyfat and keep the muscle I"m building by lifting. Heres my diet:

Breakfast: 4 egg whites and either a bowl of oatmeal or a bowl of grape nuts & multi vitamin
PWO: ON Whey Shake
Lunch: 2 cans of Tuna, 1 can of Chicken salad or Turkey on 100% whole wheat bread. A piece of fruit and a tablespoon of natural peanut butter.
Dinner: Lean source of protein, usually chicken, steak, turkey burger or fish. With either brown rice or sweet potato and a veggie.

I do not cheat whatsover, I eat everything I can possibly eat thats healty. Nothing bleached, no sugar, nothing breaded, fried. I mean I follow my diet so closely, I would probably drive a drill instructor crazy in the service, but I"m just stuck and can't lose any more body fat. Help.

Heres my workout Schedule:
Mon-Chest/Tris/Abs
Tues-Back/Bis
Wed-Cardio
Thurs-Shoulders/Traps/Abs
Fri-Legs
Sat & Sun-Cardio

A lot of good advice given here...
to stress, its important to eat every 3-4 hours at the very least. This should put you at around 6 meals. You are having only 3 per day (a pwo shake shouldnt be counted as a meal).

Now if you really want to cut I recommend taking out the following: bread (enriched flours, processed... you can find better carb source), fruit (fructose is probably the reason youve held on to that extra fat), chicken salad (the mayo is not healthy), and peanut butter (anpb is good but I tend to stay away from condensed sources of fat when cutting, its easy to over-eat). Instead of bread eat more rolled oats and add in slow cooked brown rice. Eat more green veggies and take out fruits. And try 1oz raw almonds in place of peanut butter. Add flax/olive oil to tuna and eat salmon occasionally for your unsaturated fat sources.

Now is also a good time for supplementation, try a topical fat burner if your bf% is under or around 10. (Yohimburn ES)

 

[Steve720]

Yeah i just looked over the post again and ... u definitly need a bit more good fats.. add some olive oil to the veggies .... and/or ... another meal before betime .. i like to have some lowfat/no salt added cottage cheese mixed with some slow-digesting protein (irontek or musclemilk taste really good) and a tablespoon of flax oil.. it actually tastes excellent

 

[Joe Stenson]

to stress, its important to eat every 3-4 hours at the very least.

Why?

 

[Redshoteye]

Why?

Metabolism is increased this way and fat storage is minimalized.... eating more than 3 meals is a staple in bb diets.

 

[Joe Stenson]

Metabolism is increased this way and fat storage is minimalized.... eating more than 3 meals is a staple in bb diets.

Yeah, I realize why the musclemags tell you to do so, but I was wondering if you'd actually tried eating the exact same foods in 3 meals vs. 6 or more. I bet you'd see ZERO difference.

 

[Redshoteye]

Yeah, I realize why the musclemags tell you to do so, but I was wondering if you'd actually tried eating the exact same foods in 3 meals vs. 6 or more. I bet you'd see ZERO difference.

lol.

I'm not one to read muscle&fiction but thank you. This practice has been tried and true, myself included, and no muscle magazine propoganda is involved. Theres really nothing to sell here, its science. Eat more frequently between the day and your metabolism is increased because of more frequent food digestion and energy is burned and used more efficiently.

I suggest browsing these boards a little longer before you give advice.

 

[Joe Stenson]

lol.

I'm not one to read muscle&fiction but thank you. This practice has been tried and true, myself included, and no muscle magazine propoganda is involved. Theres really nothing to sell here, its science. Eat more frequently between the day and your metabolism is increased because of more frequent food digestion and energy is burned and used more efficiently.

I suggest browsing these boards a little longer before you give advice.

Interesting that you'd bring up science considering studies have been done on this EXACT topic, and results showed NO difference between 3 meals and 6.

I would suggest browsing other sources besides EliteFitness (where the diet advice is usually horrendous) before making smug remarks .

 

[Redshoteye]

Interesting that you'd bring up science considering studies have been done on this EXACT topic, and results showed NO difference between 3 meals and 6.

I would suggest browsing other sources besides EliteFitness (where the diet advice is usually horrendous) before making smug remarks .

First off I'd like to see that source because if your aggressively BB you will not get away with three meals. Your body tends to store what it doesnt receive frequently, by eating 6 meals a day, your body will better utilize what you eat as opposed to storing it.

Since you have trouble seeing this crystal clear fact, say you mix a protein shake in a blender... your claim is that putting three scoops of protein all at once (instead of seperating in 3 shakes throughout day) will have the same effect on the body, which is UNTRUE... your body will utilize protein and its nutrients much better in smaller increments, thats why after a certain amount, whey can't be usefully digested.

...and who says I browse EF for diet sources anyway bor??

 

[Mr_Sinister]

The guys above me did a good job w/ your diet, so I don't think i need to add anything. But perhaps you should add some suplimental zinc to your diet, and make cardio 4 days per week?

 

[Joe Stenson]

First off I'd like to see that source because if your aggressively BB you will not get away with three meals. Your body tends to store what it doesnt receive frequently, by eating 6 meals a day, your body will better utilize what you eat as opposed to storing it.

Since you have trouble seeing this crystal clear fact, say you mix a protein shake in a blender... your claim is that putting three scoops of protein all at once (instead of seperating in 3 shakes throughout day) will have the same effect on the body, which is UNTRUE... your body will utilize protein and its nutrients much better in smaller increments, thats why after a certain amount, whey can't be usefully digested.

...and who says I browse EF for diet sources anyway bor??

1) If you store more calories as fat per meal (as a result of eating less frequent, but larger meals), it's offset by the fact that you burn stored energy in between meals. The net effect is the same.

2) You're right when it comes to whey. This is basically the only time it matters.

 

[Jeremiah]

First off dude, you have to up your meals. 3 meals a day is not enough to cut fat. If you want to keep your muscle while cutting you have to intake food every 3-4 hrs. No exceptions. You need to have protein in every meal. I suggest given your body weight and height 30-40 grams per meal.
In the moring, your very first meal add more fat. Flax seed or olive oil. You want to add more polyunsaturated fats. Keep you fat intake between 40-50 grams. (may need to add more)
After your workout don't consume any fat for about 3 hours. I would suggest adding some carbs post workout with your shake.
No carbs 3-4 hrs before bed. Right before bed cosume some source of casien protein.

 

[monstermmf]

First off I'd like to see that source because if your aggressively BB you will not get away with three meals. Your body tends to store what it doesnt receive frequently, by eating 6 meals a day, your body will better utilize what you eat as opposed to storing it.

Since you have trouble seeing this crystal clear fact, say you mix a protein shake in a blender... your claim is that putting three scoops of protein all at once (instead of seperating in 3 shakes throughout day) will have the same effect on the body, which is UNTRUE... your body will utilize protein and its nutrients much better in smaller increments, thats why after a certain amount, whey can't be usefully digested.

...and who says I browse EF for diet sources anyway bor??

I agree with you, and love the 6 meal.. sometimes I'll even stretch it to 7, but at most thats just an extra can of tuna or something..

 

[jstrick2]

pic there joe stenson??

 

[wallcrawler]

When I started eating 6 times a day, I was doing it to bulk up but was totally surprised when the fat started coming off. I was eating every 2 1/2 hours. For a while I ate the same things every day:

7 am:
6 eggwhite/2 whole egg w/ tobasco
i bowl oatmeal

9:30:
protein shake (8 oz. skim milk mixed with 2 scoops GNC 100% Whey Protein)

12:00:
1 cup chicken
1 cup Vita-spelt angel hair pasta
1/2 cup marinara sauce
sprinkle of ff cheese -
ALL COOKED TOGETHER

2:30:
protein shake (8 oz. skim milk mixed with 2 scoops GNC 100% Whey Protein)

5:00:
1 can BB tuna in water
1 cup brown rice cooked
1/2 cup salsa or picante sauce
sprinkle of shredded ff cheese -
ALL MIXED TOGETHER AND NUKED

7:30:
protein shake (8 oz. skim milk mixed with 2 scoops GNC 100% Whey Protein)

I swapped the lunch and dinner meals (to relieve the monotony!!) ocassionally. Give it a try and maybe add a green salad with olive or flax oil at lunch and dinner. I'd be willing to bet you'll lose some fat.
Good luck!