How am I not losing?

[MrBrightside]

I am 6'2", 180, and my bf% is 8-10% (hard to pin because I look cut in some areas and not in others.) I have gained about 20 lbs. since the start of the new year, and have been on my bulking stage for about four months. Now that I've decided I'm going to bring my bulk to a halt, as I'm fairly happy where I am strength-wise, I want to trim some of the fat off of myself. However, this is harder than it seems. I've been eating what I believe to be a very balanced and clean diet, and I have been eating less frequently lately than I had previously been. I lift Monday, Tuesday, Friday and Saturday, have a long running day on Wednesday, and I tend to do some jogging and HIIT three other days of the week. I'm a pretty hard worker both in the weightroom and on the pavement, but I'm not seeing too much weight loss. I'd like to lose anywhere from 10-20 lbs. by July, and have been thinking about taking Recreate. My main reason for posting is to hear the opinions of the AM community on my diet. What should I cut down on?

My daily diet is as follows:

7:20 AM
Frosted Mini Wheats (1 serving, 200 cal, 1g fat, 6g protein, 48 carbs)
1 cup skim milk (80 cal, 0g fat, 8g protein, 12g carbs)

11:30 AM
Thomas Bagel Bread (286 cal, 2g fat, 10g protein, 57g carbs)
Cooked Chicken -meat only- (213 cal, 5g fat, 42g protein, 0 carbs)
Mandarin Orange Cup (104 cal, 0g fat, 2g protein, 24g carbs)
Light Hawaiian Punch (Splenda, aspartame free, 10 cal, 2 carbs)

4:30 PM
Frosted Mini Wheats (1 serving, 200 cal, 1g fat, 6g protein, 48 carbs)
3 cups skim milk (240 cal, 0g fat, 24g protein, 36g carbs)
Body Fortress 100% Whey Protein Shake w/ Fiber (268 cal, 4g fat, 52g protein, 6g carbs)
Orange (85 cal, 0g fat, 2g protein, 21g carbs)
Light Hawaiian Punch (Splenda, aspartame free, 10 cal, 2 carbs)

7:00
(Dinner of some sort, always includes salad with light italian dressing, skim milk, the main course usually being meat-oriented, and thus high in protein and calories, but average in fat and low in carbs.)

2 cups milk (160 cal, 0g fat, 16g protein, 24g carbs)
Mystery estimation dinner (400 cal, 14g fat, 40g protein, 20g carbs)
3 cups raw spinach, olives, cherry tomatoes, kidney beans, light italian dressing (600 cal, 4.5g fat, 40g protein, 105 carbs)

And that's it. It comes out to an estimated total of 2874 cal, 31.5g fat, 248g protein, and 405g carbs. Another sidenote- I never cheat; I can't remember the last time I've had pure milk chocolate. Should I cut down on how much milk I'm drinking to cut calories (can I utilize all 48g milk protein)? Reps to all those who help.

P.S. I bought a container of Soy Protein a while ago, but I am apprehensive in my approach after my discovery of the claims that it raises estrogen, etc. What should I do with it?

[David Dunn]

I am 6'2", 180, and my bf% is 8-10% (hard to pin because I look cut in some areas and not in others.) I have gained about 20 lbs. since the start of the new year, and have been on my bulking stage for about four months. Now that I've decided I'm going to bring my bulk to a halt, as I'm fairly happy where I am strength-wise, I want to trim some of the fat off of myself. However, this is harder than it seems. I've been eating what I believe to be a very balanced and clean diet, and I have been eating less frequently lately than I had previously been. I lift Monday, Tuesday, Friday and Saturday, have a long running day on Wednesday, and I tend to do some jogging and HIIT three other days of the week. I'm a pretty hard worker both in the weightroom and on the pavement, but I'm not seeing too much weight loss. I'd like to lose anywhere from 10-20 lbs. by July, and have been thinking about taking Recreate. My main reason for posting is to hear the opinions of the AM community on my diet. What should I cut down on?

7:20 AM
Frosted Mini Wheats (1 serving, 200 cal, 1g fat, 6g protein, 48 carbs)
1 cup skim milk (80 cal, 0g fat, 8g protein, 12g carbs)

11:30 AM
Thomas Bagel Bread (286 cal, 2g fat, 10g protein, 57g carbs)
Cooked Chicken -meat only- (213 cal, 5g fat, 42g protein, 0 carbs)
Mandarin Orange Cup (104 cal, 0g fat, 2g protein, 24g carbs)
Light Hawaiian Punch (Splenda, aspartame free, 10 cal, 2 carbs)

4:30 PM
Frosted Mini Wheats (1 serving, 200 cal, 1g fat, 6g protein, 48 carbs)
3 cups skim milk (240 cal, 0g fat, 24g protein, 36g carbs)
Body Fortress 100% Whey Protein Shake w/ Fiber (268 cal, 4g fat, 52g protein, 6g carbs)
Orange (85 cal, 0g fat, 2g protein, 21g carbs)
Light Hawaiian Punch (Splenda, aspartame free, 10 cal, 2 carbs)

7:00
(Dinner of some sort, always includes salad with light italian dressing, skim milk, the main course usually being meat-oriented, and thus high in protein and calories, but average in fat and low in carbs.)

2 cups milk (160 cal, 0g fat, 16g protein, 24g carbs)
Mystery estimation dinner (400 cal, 14g fat, 40g protein, 20g carbs)
3 cups raw spinach, olives, cherry tomatoes, kidney beans, light italian dressing (600 cal, 4.5g fat, 40g protein, 105 carbs)

And that's it. It comes out to an estimated total of 2874 cal, 31.5g fat, 248g protein, and 405g carbs. and I never cheat; I can't remember the last time I've had milk chocolate. Should I cut down on how much milk I'm drinking to cut calories (can I utilize all 48g milk protein)? Reps to all those who help.

P.S. I bought a container of Soy Protein a while ago, but I am apprehensive in my approach after my discovery of the claims that it raises estrogen, etc. What should I do with it?

Drop the frosted mini wheats...too much sugar. Nail down the dinner...too much carbs. I'd drop them in half and see how it goes. at 180lbs, 400g of carbs is not a cut diet IMO. Drop them to 200g will save you 800 calories

You could Up the fat...it's only 10% of your calories...by adding some fish oil or evoo. Add 10g fishoil and 2 tblsp of evoo will give you back ~300 calories.

At 180lb you are eating at 16x bw. Dropping the 500 calories (800 total carb calories) will put you at about 13+ x bw. Additionally try to keep your carbs around training times and less at the end of the day.

[EasyEJL]

darn it b, I don't really have anything left to add. you covered the majority

[VolcomX311]

Sometimes it just takes awhile to kick start the fat burning engine. I went my first 3 weeks only losing 2lbs and after that I started to do some noticeable dropping.

[MrBrightside]

Thanks for the advice, B5. Any opinion on the soy question?

[David Dunn]

I don't know much about those "myths" of estrogen and soy in males.

I do know that some cheaper protein manufacturers have been slipping it into the blends these days and it is likely, I am assuming, cheaper, and a means to keep cost from sky rocketing as the rest of the whey industry has been for some time now.

Personally....I would not seek it out or use it intentionally. Just personal and with no grounds to support it other than that.

[Manimalia]

lower dem carbs and up them fats. find your caloric maintenance connected to your resting/exercise combo and lop off 500 of them suckers. should start you out nicely.

oh, and cardio is a must, however, it don't have to be running on a damn treadmill. do something different, something fun, like yoga, jump training, jump jacks all together in one for about an hour. you will sweat like never before. and be hungry as heck.

[ntrlmuscle]

....on another note, start weighing EVERYTHING you eat to determine portion sizes. I can't count how many times i've made this recommendation and had a client all of a sudden able to start shedding the pounds after a plateau. The numbers don't lie...

[MrBrightside]

lower dem carbs and up them fats.

Why would I want to up my fat intake?

[Manimalia]

Why would I want to up my fat intake?

research.

[LilPsychotic]

cut carbs in half, up fat slightly.

[LilPsychotic]

Why would I want to up my fat intake?

You need to cut carbs because your body will store it as fat if you get more than you need, which is why you aren't losing. However, you need to replace the calories with something otherwise you'll lose too much weight, and since fat is the smallest portion of your diet, that is what you should up. Also, replace the mini wheats with oats. Hell you can pour milk over it with equal and cinnamon. It tastes pretty good. High glycemic carbs (refined sugars) post workout only, to spike insulin and start the recovery process.

[Manimalia]

http://goodfats.pamrotella.com/

there's a link. what that might not tell you is this--------------some healthy fats are better than others. i didn't look through all of that on the page. i will say this, in case it didn't cover it: monounsaturated fats/saturated fats/good cholestorol in high amounts ALL facilitate mad testosterone production. EAT YOUR EGGS AND THE YOLKS, etc.

[Nitrox]

You need to cut carbs because your body will store it as fat if you get more than you need, which is why you aren't losing. However, you need to replace the calories with something otherwise you'll lose too much weight, and since fat is the smallest portion of your diet, that is what you should up.

I disagree. The OP needs to first ensure that he is taking in 2874 kcals by measuring his portions. Once he's accurate then he needs to cut calories if he's still not losing.

First and foremost, the body stores excess energy. The macros that the energy comes from is secondary.

[MrBrightside]

*You must spread some reputation around before giving it to Manimalia again.

Thanks to everyone for their responses. I was thinking about switching cereals to Atkins' Morning Crunchy Almond Crisp- 15g protein, 2g fat, 10g carbs.

I'll start at about 10g fish oil after I get the carbs down.

[LilPsychotic]

I disagree. The OP needs to first ensure that he is taking in 2874 kcals by measuring his portions. Once he's accurate then he needs to cut calories if he's still not losing.

First and foremost, the body stores excess energy. The macros that the energy comes from is secondary.

What? Excess enegy? What? Once glycogen stores are full, the body converts excess sugars to fat, and stores it. Why do you think people who drink beer get fat? There is no fat in beer. Hmmmm could it be all the sugar? With all due respect your post doesn't even come close to making sense. No kidding he needs to cut calories, that is the whole essense of his post, but if you look at his intake, you will see that carbs are way over what they should be, and sugary carbs at that. He doesn't want to cut calories too low, or he'll drop significant lean mass. Since protein is where it should be, the only macro he can raise, while cutting carbs, is fat. This is unless he wants to get into some kind of ketogenic diet, which from reading his post, I don't think he does.

[Nitrox]

What? Excess enegy? What? Once glycogen stores are full, the body converts excess sugars to fat, and stores it. Why do you think people who drink beer get fat? There is no fat in beer. Hmmmm could it be all the sugar? With all due respect your post doesn't even come close to making sense. No kidding he needs to cut calories, that is the whole essense of his post, but if you look at his intake, you will see that carbs are way over what they should be, and sugary carbs at that. He doesn't want to cut calories too low, or he'll drop significant lean mass. Since protein is where it should be, the only macro he can raise, while cutting carbs, is fat. This is unless he wants to get into some kind of ketogenic diet, which from reading his post, I don't think he does.

Mmkay... Relax and put down the Atkins book.

Hey if you want to buy into the 'carb calories are more fattening than fat calories' argument then that is your prerogative. Apart for some subtle differences both are just fuel for the body. Take in too much fuel (protein, carbs, fat, or alcohol) and your body will store the rest as fat.

The only quantitative info in this thread that holds up to scientific scrutiny is the calorie counts. I have never seen any ideal macro ratio (e.g. 'carbs are way over what they should be') that has. I you have I would sure like to read it.

[Cerberus]

Try this breakdown:

Non-workout days:
Calories: 2090
Protein: 270
Carbs: 50 (mainly from veggies)
Fat: 90

Workout Days:
Calories: 2300
Protein: 250
Carbs: 245
Fats: 35

[datBtrue]

If I were you or you were I, I'd also confine my carbs to lower GI such as:

Lentils
Pearl Barley
Ezekial bread
Strawberries
Blueberries

and I'd drop the milk...

...and up the good fats (as mentioned).

Soy protein is a slower digesting protein then Whey. Its fine to take ...I don't feel like going into it but its fine bro...

...in fact I prefer a soy, casein blend prior to a workout so I have some protein circulating in my bloodstream throughout the workout.

Bro I don't mean to be an assh@le but it doesn't look like a very serious diet to me.

[bolt10]

I think your calories are fine...if i remember you are an athlete and your in your teens so you should have a pretty fast metabolism and the amount of carbs isn't a problem. I would change to some better carb sources and maybe lower them a little bit just displacing them with some healthy fats. You don't need to drop carbs extremely low to cut(especially being an athlete and being young). If you still can't lose then slowly drop 100-200 calories from that a week until you start losing then stay at that point.

Good luck man, i will start cutting at a similar amount of calories this coming week