Diet Plateau

[88wsu]

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!

 

[88wsu]

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.

 

[bla55]

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.

 

[88wsu]

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