Frustrated with diet results. Need some advice

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    Frustrated with diet results. Need some advice


    Over the past 6 weeks I've followed a very strict diet without a single day of cheating and my gains have been ****ty at best. I focused on low GI foods with low calories and working out at least 4 times a week.

    Here is the diet.

    breakfast
    4 eggs + cheese + turkey + salsa

    snack
    sliced turkey

    lunch
    chicken breast + veggies

    snack
    cheese of my choice

    dinner
    10oz salmon + veggies

    Before Bed
    100% whey shake in water

    ** I also take fish oil, mutli's and clen


    According to fitday this works out to around 1500 cals a day. I started 6 weeks ago at 219 with a 21% bodyfat and I am now 208 with a 21% bodyfat.

    what the hell is wrong with me?

    I attached a PDF of my results tracking
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    oh and i'm trying to cut obviously
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    Well those results confused me a bit since you had your LBM go from 171 to 163. Also you say your 20% body fat with a 35 inch waist? Either your calculations are off or something is askew.

    Overall at 220 you are way to low at 1500 calories, your body is in a fight called starvation and holding onto body fat (although I am surprised you still aren't noticing more OVERALL weight loss.)

    What is your current training regiment look like? How long have you been eating clean and training (Did you all of a sudden just jump down to 1500 cals from where you were at before week 1?) Have you had any supplement experience prior to Clen?
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    Ignore the waist measurement. It is really a measurement of my Stomach from the belly button around to my back. My actual waist measurement is far less i wear a size 32" pant so.. it should be around there somewhere.

    The bf measurement is using some device i got online they are basically battery powered calipers that do the math for you. My measuring technique may be off since the trainer at 24 hour fitness measured me at 19% last week.


    My diet before this was at 2400 cals which was suggested for weight loss but at that intake level I didn't lose any weight for 4 weeks. So I turned to a more drastic diet and went to 1200 which also didn't offer any results. I went up to 1500 and started noticing results and I've stuck with that for a while.

    I've used supplements for a while and had a brief time with pro hormones a few years ago. I've been training for years (6) but I've never tried a serious cut.. it has always been bulking. Then I stopped lifting for a while due to work and weight remained the same but bf% increased which is why I am cutting now.

    So I've been trying various things to see what works for me in cutting.

    Quote Originally Posted by OCCFan023 View Post
    Well those results confused me a bit since you had your LBM go from 171 to 163. Also you say your 20% body fat with a 35 inch waist? Either your calculations are off or something is askew.

    Overall at 220 you are way to low at 1500 calories, your body is in a fight called starvation and holding onto body fat (although I am surprised you still aren't noticing more OVERALL weight loss.)

    What is your current training regiment look like? How long have you been eating clean and training (Did you all of a sudden just jump down to 1500 cals from where you were at before week 1?) Have you had any supplement experience prior to Clen?
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    Was the 2400 calories a no carb diet as well? Also what does your training look like?
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    Quote Originally Posted by OCCFan023 View Post
    Was the 2400 calories a no carb diet as well? Also what does your training look like?

    This diet isn't a no-carb diet per se' but rather a low-gi diet.. basically all my carbs on this diet come from veggies only.


    The previous diet was a 40/40/20 diet. Carb sources were brown rice, veggies, oatmeal and fruit. I also used more supplements (muscle milk) then i do now. So it did differ from my current diet in some ways but still was rather healthy.
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    Why arent you cheating?

    some of the best results i've ever gotten during a cycle was with taking a meal or two out of the week to have whatever I want.

    Shocking your system isn't always all bad...in fact...it usually helps. Same as with your routine. I change mine every 3-4 weeks.
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    Quote Originally Posted by spoofy View Post
    Then I stopped lifting for a while due to work and weight remained the same but bf% increased which is why I am cutting now.

    So I've been trying various things to see what works for me in cutting.
    So what are you doing for exercise?
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    Quote Originally Posted by spoofy View Post
    This diet isn't a no-carb diet per se' but rather a low-gi diet.. basically all my carbs on this diet come from veggies only.
    What are you calling veggies? If it's greens, peppers, onions, etc then you are on a no-carb diet because those carbs (cellulose aka fiber) are not biologically-available energy to humans.
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    Quote Originally Posted by B5150 View Post
    So what are you doing for exercise?
    Sunday (legs)

    Squats 3x10
    Leg press 3x10
    Leg extensions 3x10
    calves 3x15

    monday (chest day)

    Flat bench 3x10
    incline 3x10
    decline 3x10
    flys 3x10

    Tuesday (delts,traps)

    Arnold Press 3x10
    BB press 3x10
    DB lateral raise and front raise superset 3x10
    Shrugs 3x10

    Weds (Ab day/easy day)

    no real need to go into much detail here.. this is a easy day where i do a bunch of random ab stuff

    Thursday (arms)
    Dips 3x10
    Db Curls 3x10
    BB curls 3x10
    Skull crushers 3x10
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    Quote Originally Posted by Nitrox View Post
    What are you calling veggies? If it's greens, peppers, onions, etc then you are on a no-carb diet because those carbs (cellulose aka fiber) are not biologically-available energy to humans.

    The past few months it has solely been broccoli but before that it was the bags of frozen mixed vegetables you get in the grocery store
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    That is basically a low carb diet/keto diet with no refeeds. Sounds like you would be better off adding in some carbs and bumping up the calories. That plus adding in some cardio to your training should help jump start the fat loss (also if you like low carb diets look into trying out the Anabolic Diet or a CKD diet.)
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    Cardio, cardio, cardio. If that does not work...did I mention cardio?
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    Quote Originally Posted by CTDeuce View Post
    Why arent you cheating?

    some of the best results i've ever gotten during a cycle was with taking a meal or two out of the week to have whatever I want.

    Shocking your system isn't always all bad...in fact...it usually helps. Same as with your routine. I change mine every 3-4 weeks.

    How often should a cheat? 1 bad meal a week? 1 bad meal every 2 weeks?

    Also how bad should be cheat meal be? Can i just go all out and hit up a buffet or something?
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    Quote Originally Posted by spoofy View Post
    How often should a cheat? 1 bad meal a week? 1 bad meal every 2 weeks?

    Also how bad should be cheat meal be? Can i just go all out and hit up a buffet or something?
    Cheating is really a personal thing and dependant on your goals (since you are on a low carb diet I would say it would be a good idea to help jump start your metabolism, keep cravings low, and bump up your Leptin levels.) If you have a substantial amount of fat to loose still than once every 2-3 weeks would be fine. I personally go no carb all week and then carb up on Saturday (800 grams worth.)

    Some diets/people will advocate allowing your self anything on these days. Pizza, beer, anything. Now although you will still probably still have a net lose of weight for the week I personally find all out binge days as part of a weight loss period a waste of time. I am eating healthy on Saturday during my carb ups and still loving all the food I eat (and I know how many calories I'm putting into my body to avoid any unnecessary fat gain.)

    Again its up to you how you run your diet but thats my .02
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    Quote Originally Posted by spoofy View Post
    How often should a cheat? 1 bad meal a week? 1 bad meal every 2 weeks?

    Also how bad should be cheat meal be? Can i just go all out and hit up a buffet or something?
    When I have my rewards meal *I don't like to call it cheat...since you are just rewarding yourself for a job well done* I usually have what i've desired most for the week. A lot of times it ends up being either Chinese Food or Fried Chicken.

    I do it once a week to keep my system guessing...sometimes when I feel i've plateaued, I do it a full day a week.

    I've lost upwards of 70 lbs doing things this way...but I guess not all works for everyone. So try it out for a month and compare results.
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    Quote Originally Posted by OCCFan023 View Post
    Cheating is really a personal thing and dependant on your goals (since you are on a low carb diet I would say it would be a good idea to help jump start your metabolism, keep cravings low, and bump up your Leptin levels.) If you have a substantial amount of fat to loose still than once every 2-3 weeks would be fine. I personally go no carb all week and then carb up on Saturday (800 grams worth.)

    Some diets/people will advocate allowing your self anything on these days. Pizza, beer, anything. Now although you will still probably still have a net lose of weight for the week I personally find all out binge days as part of a weight loss period a waste of time. I am eating healthy on Saturday during my carb ups and still loving all the food I eat (and I know how many calories I'm putting into my body to avoid any unnecessary fat gain.)

    Again its up to you how you run your diet but thats my .02
    You sound like a student of mine... I'm not a teacher but you got your sh1t straight brother.

    You would be better served to REFEED with qulaity complex carbohydrates that FEED your depleted muscles much needed glycogen and elevate Leptin.

    Eating sh1t food will give you the psychological relief, some increased calories, but not much to FEED your body. You may find some success but as OCC mentioned when you cheat you do not have a plan, when you refeed you do. Plan, don't cheat.
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    Quote Originally Posted by B5150 View Post
    You sound like a student of mine... I'm not a teacher but you got your sh1t straight brother.

    You would be better served to REFEED with qulaity complex carbohydrates that FEED your depleted muscles much needed glycogen and elevate Leptin.

    Eating sh1t food will give you the psychological relief, some increased calories, but not much to FEED your body. You may find some success but as OCC mentioned when you cheat you do not have a plan, when you refeed you do. Plan, don't cheat.
    Thanks man. Honestly I agree with everything else you added. A refeed day and cheat day are two completely different things in my book. Cheats day are for thanksgiving and special days, refeeds are to ensure maximum training capacity and nutrients for your body. Theres no reason to take 2 steps forward and 1 step back every week.

    I honestly love my refeed days though. My favorite meal (and the "least healthy" but still quality) is 4 cups of raisin bran, 2 bananas, 4 cups milk (this is the 2nd meal after the depletion workout.) SOOOOOOOOOOOO good.
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    Quote Originally Posted by OCCFan023 View Post
    Thanks man. Honestly I agree with everything else you added. A refeed day and cheat day are two completely different things in my book. Cheats day are for thanksgiving and special days, refeeds are to ensure maximum training capacity and nutrients for your body. Theres no reason to take 2 steps forward and 1 step back every week.

    I honestly love my refeed days though. My favorite meal (and the "least healthy" but still quality) is 4 cups of raisin bran, 2 bananas, 4 cups milk (this is the 2nd meal after the depletion workout.) SOOOOOOOOOOOO good.
    I agree with the points being made about these differences. I also think that meal you just mentioned sounds really good!
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    Try an entire cheat day once every two weeks. Cheat days or huge cheat meals are how I break plateaus.
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    Quote Originally Posted by bolt10 View Post
    I agree with the points being made about these differences. I also think that meal you just mentioned sounds really good!
    At the moment it's the highlight of my week (How pathetic is that lol)
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    I have a few more questions...

    1.) What is a good ratio of muscle to fat loss? Naturally we would all prefer not to drop any muscle but what is realistic?

    2.) My friend suggested that I am simply not patient enough. 10lbs of weight loss in 6 weeks is fairly good (although if my bf measurement is true 5lbs of that is muscle). So the question is what should be my target % BF dropped per week...or every 2 weeks? Is there any way to calculate this?
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    Also, I revised my diet a bit. I added fruit (apples or berries) to my breakfast and added some low fat yogurt before my workouts. It has helped my performance in the gym quite a bit.

    I also have to go out of town friday/saturday for a BB king concern so I will cheat a bit on those days to shock my system.
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    Shoot to lose 2lbs a week until you start flatlining. Your protein intake will determine what ratio you lose basically. Gotta keep it high while maintaining calories.
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