I'm 168lbs as we speak- I am eatting roughly 80-100 carbs 4-5 days then one day of maybe 200-250. Fat is hard to say- I eat at least 3 tablespoons of peanut butter a day, maybe a teaspoon of olive oil and half an avacado. Protein- one/two shake per day (50-60g) then ingesting at least 100g through solid foods. Fat is the only macro I do not really count unfortunately I dont take the time to guess what fat is in half an avacodo, peanut butter etc..
Apparently I missed this previously. This is a problem, and your nutrition looks inadequate to say the least. Protein essential. Fats essential. Carbs not technically essential, but not non-essential.
Fat and protein should be consistently tracked and making sure that you're consuming adequate amounts. Fats are vital for the body. If you've hit a plateau then you should be tracking things even more closely. I'd say your entire issue with plateauing and not be able to get leaner is due to your nutrition.
What is reverse dieting? Never heard of that.
Look at some of Layne Norton's stuff on youtube.
What would you guys eat around 8pm. Late dinner say to feel satiated all night? For example I will eat a good amount of fish, lean meat etc with veggies and I'm full for two hours or so...then by the time I fall asleep I am hungry again. Obviously if say I was to eat a little dirty, 80/20 higher fat beef with rice I am fuller... but where does that happy medium lay to still eat clean but be satiated at night? I've been plagued with this issue for years.
Personal preference. My biggest meal of the day is always my last. Usually 8oz of meat, 1.5-2 cups of veggies, 8oz of cottage cheese. Sometimes something else thrown in the mix. If it's directly post-work out typically some rice.
I’d increase protein first.....I personally keep protein very high whether natty, on cycle, bulking or cutting.....
1g per pound should be more than sufficient. Maybe just a little over that for a safety net. I think cutting I typically aim for 1.15g/lb.