Diet Plateau

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    88wsu's Avatar
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    Question Diet Plateau


    Hello all,

    Im in my 6th week of my 12 week cut cycle/ and dieting. Problem is my weight and fat loss has stopped and im looking for some advice to see what is wrong with my plan and what to do to fix it.

    Quick Facts about me:
    Age: 22
    Height: 6'4
    Starting Weight: 235lbs
    Current Weight: 227lbs
    Goal Weight:220lbs.....Need to get to 215lbs
    Body Fat: Estimate to be around 12-15%

    My Caculations for Marco Nutrients:

    At the Time:
    Current Weight: 230LBS
    Maintence Cals= 3703 Cal
    Daily Cal intake with deffiency= 2393cals
    Daily Cardio= -1000 cals
    Estimated cals from supplements: 118 cals
    GRAND TOTAL FOR DAILY INTAKE= 2469cals

    Daily Intake:
    Protein 1.5g= 345g= 1380 Cals
    Carbs: .7g= 161g= 644 Cals
    Fats 40g= 360 Cals
    Total--------------2384cals

    My Workout routine and cycle:

    First off I set this cycle up for 12 weeks. The workout is a High Low style of training. first week is based around Size and Strength. 2nd Week Is based of strength and Endurance. 3rd week is back to the same as week 1. These three weeks the diet is the same and strick. The fourth Week is what i consider my "Bulk Week" which diet is increased and lifting is based around heavy compound movments. After the Fourth week it starts back over and repeats itself until the 12 weeks are up.

    Weeks 1-3
    Monday: Chest/Arms Cardio 2x day Abs
    Tuesday: Legs/Back Cardio 2x day
    Wednesday: Shoulder Cardio 2x day Abs
    Thursday: Chest/Arms Cardio 2x day
    Friday: Legs/Back Cardio 2x day Abs
    Saturday: Shoulders No cardio
    Sunday: OFF

    Week 4
    Monday: Chest/ cardio in AM. Abs
    Tuesday: Back/ Cardio in AM
    Wednesday: Legs Cardio in AM. Abs
    Thursday: Shoulder Cardio in AM.
    Friday: Arms Cardio in AM. Abs
    Saturday: OFF
    Sunday: OFF

    REPEAT Week 1.

    Here was my orginal Diet Plan:

    Breakfast: 9AM
    1 cup Skim Milk:
    p= 9g
    c= 12g
    f= 1g

    2 whole eggs:
    p= 12g
    c= 2g
    f= 9g

    1 cup egg whites:
    p=26g
    c=2g
    f=1g

    1/2 cup oatmeal
    p=5g
    c=27gf=3g

    4oz greek yogurt:
    p=12g
    c=5g
    f=0g

    TOTAL:
    p= 64g
    C=48g
    F=14g
    ----------------------------------------------------------------------------------------------------------------------------
    Lunch 12PM:

    10oz Chicken
    p=58g
    c=0g
    F=4g

    150grams Broccoli
    p=4g
    c=10g
    f=1g

    4oz Cottage Cheese
    p=14g
    c=3g
    f=1g

    TOTAL:
    P=76g
    C=13g
    F=6g
    ---------------------------------------------------------------------------------------------------------------------------------
    Pre workout: 3pm

    2 scoops whey:
    p=48g
    c=8g
    f=4g

    1/2 cup Oatmeal:
    p= 5g
    c=27g
    f=3g

    TOTAL
    P=54g
    C=35g
    F=6g
    ---------------------------------------------------------------------------------------------------------------------------------------
    Post Workout 5pm

    2 scoops Whey
    p=48
    c=8
    f=4

    1/2 Cup Oats
    p=5g
    c= 27g
    f=3g

    1 teaspoon Honey
    p=0g
    c=17g
    f=og

    TOTAL
    p=54g
    c=52g
    F=7g
    ______________________________ ______________________________ ______________________________ ____________________________

    Dinner 630pm

    10oz Chicken
    p=58g
    c=0g
    F=4g

    1/2oz Almonds
    p=3g
    c=3g
    f=7.5g

    TOTAL:
    P=61g
    c=3g
    f=11.5g
    ______________________________ ______________________________ ______________________________ ____________________________

    BED TIME: 8:30pm

    1 cup egg whites
    p=26g
    c=2g
    f=1g

    1/2oz Almonds

    p=3g
    c=3g
    f=7.5

    TOTAL:
    P=29g
    c=5g
    f=8.5g
    ______________________________ ______________________________ ______________________________ ___________________________

    Estimated daily intake <2400 Cals

    My problem is like ive stated before i have not lost any weight, as a matter of fact i have put a few pounds back on and dont understand why, any advice would be apprecaited. ALSO TO TRY AND LOSE MORE WEIGHT I HAE DROPED POST WORKOUT CARBS AND BREAKFAST CARBS SO THE ONLY BULK CARBS I INTAKE ARE PRE WORKOUT!


    SORRY FOR ANY GRAMMER ERRORS WAS IN A HURRY TO GET THIS DONE!

  2. Registered User
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    I forgot to also add in my diet on Tuesday and Thursday I switch chicken out for tilopia 10oz and Sunday on my day off I pretty much have a free for all diet wise to replenish my body, I don't go over board but I have eaten a large pizza by myself....also on my "bulk" week I up my cal intake to about 3500 all clean cals, basically the same diet just more carbs and a homemade shake added in between meals to add to daily intake.
  3. Registered User
    bla55's Avatar
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    Guess first off: what's your cycle? What are you taking? What supplements.

    Right off the bat I think your calories may be slightly too low, but that would be pending what exactly you're taking.
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html
    •   
       

  4. Registered User
    88wsu's Avatar
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    My diet I based around fat loss as the goal. The only supplements I'm taking right now is...
    DAA
    10g of glutamine daily
    10-15 creatine daily
    Green tea extract and green tea
    Bcaa
    Amino acids 3x a day
    Multi vitamin
    Fish oil 3x a day
    N.O
    Dhea 100mg at night
    Melatonin

    I believe that is it

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