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?