Dieting Swede needs some pointers!

[Aclaim]

Hi

I'm on a diet right now, when I started I thought that I knew everything there was to know about dieting.

NOW I KNOW BETTER!!!

I have asked around on my Swedish boards about sugestions about how to lean down more but I guess that I want some other peoples thoughts to.

So

I'm 29

about 5' 10" and 187 pound

I'm right now on a diet containing 2500kcal a day, changed to this 4 august.

divided on 50% protein 35% carbs and 15% fat



When I started 16 june I was on about 2150-2250 kcal a day with 40/35/25 split.

With that I lost about 11 pound (3 pound of that I guess was water and stuff after i stopped taking creatin) between 16 june and 18 july.

I also lost to much strength so I think that it was a to low intake. So I listened to a bodybuider that know more than me and hi suggested a 2500 a day aproach.

When I started the 2500 kcal diet I started taking Anabolic pump which resultet in better energi at the gym.

The thing is that I feel that I'm eating like im bulking. I eat all the time and big portions to get 2500 a day.

I haven't lost more then 0.5 pound between 2 and 8 of august when eating 2500.


This is how my day looks like:

Prebreakfast

12grams EAA (0,43 oz)
1 big coffee
thermo dietpills

35-40 min morning cardio (with my dog and 1½ year old daughter in here "cart" (don't know the right name for it)

breakfast

60g oatmeal (2,2 oz)
40g whey protein 80% (1,4 oz)
1 banana 100-140g (3,5 - 5 oz)
Anabolic pump
Multivitamins
Omega 3

"snack 1"

40g protein (1,4 oz)

lunch

200g Chicken (7 oz)
100g rice or pasta (3,5 oz)
Sometimes 100-150g broccoli (3,5 - 5,2 oz)
CLA
Omega 3
thermo dietpills

"snack 2"

40g protein (1,4 oz) or 250g (8,8 oz) low fat cottage cheese

Preworkout

40-60g oatmeal (1,4-2,2 oz)
1 apple (110-120g) (4,2 oz)
40g protein (1,4 oz)
AP

During workout

12g EAA (0,43 oz)

Preworkout

70g vitargo (2,5 oz)
50g protein (1,75 oz)

lunch

200g-250g Chicken (7-8,8 oz)
100g rice or pasta (3,5 oz)
Sometimes 100-150g broccoli (3,5 - 5,2 oz)
AP
CLA
Omega 3

before sleep

40-60g Casein (1,4-2,2 oz)
CLA
Omega 3


This is almost how my intake looks like I use a nutrition program to count my intake so my days might look a little different to try to get to 2500 a day

So some meals might get smaller and some might get bigger.

Hope that I remembered to write all you need to know and now I really hope for someone to :nono::whip: me and make me learn more

Regards

Newbie from Sweden

 

[LOVERIUS]

looking good :lol:

 

[Timmo]

Looks good to me as well, one thing that I could recommend right away tho to help you lose a little more is to cut down on some of the carbs. I would recommend at first just cutting out that 100g or pasta/rice in your second 'lunch', and replace those calories with more chicken or some fats like almonds or udo's oil. You dont need those carbs after taking in that 70g of vitargo. Later on down the road you if you plateau off again you could look into limiting your pre workout carbs as well, taking in almost 100g of carbs before you workout might be a bit much, if you cut that down to around t50g it could also aid in your fat loss.

 

[Aclaim]

Looks good to me as well, one thing that I could recommend right away tho to help you lose a little more is to cut down on some of the carbs. I would recommend at first just cutting out that 100g or pasta/rice in your second 'lunch', and replace those calories with more chicken or some fats like almonds or udo's oil. You dont need those carbs after taking in that 70g of vitargo. Later on down the road you if you plateau off again you could look into limiting your pre workout carbs as well, taking in almost 100g of carbs before you workout might be a bit much, if you cut that down to around t50g it could also aid in your fat loss.

Sound good.

I have some other questions to:

How do you count the micronutrition (i guess it is called that) in pasta and rice? Here i Sweden we have dry pasta with around 70g carbs/ 100g pasta. But if I use boild pasta it has only between 25-30g/100g and when I asked around they sad that it is because of all water it absorbes.

When I cound my carbs I use the boild nutrition numbers but when you talk about 100g of carbs for my preworkout meal I guess that you count with dry pasta.

I don't know what is right a always weigh boild ready to eat pasta and rise.

With my slow weightloss this week I don't know if 2500/day is right for me what do you think?

I when you say that I might need to lower my carb intake how would you do with the protein/carb/fat ratio?

As sad above I'm right now at 50/35/15 and if you think that I could lower it how would it look like then?


Think that I had 1 more question but I can remember it right now :think:

 

[nparisi]

Are you doing any cardio? And what do your workouts consist of?

 

[Aclaim]

Are you doing any cardio? And what do your workouts consist of?

Yes I do cardio as much a I can, as sad above I do 35-40 min of cardio in the morning when I don't start working to early.

Have a daughter that is 15 months and a dog so I have to do cardio with them so to speak. Not the best but it's morning cardio for me.

Also try to do 15-30 min after workouts but I don't have time for it as often so I know I do to little cardio. But time is the factor there.

My workouts right now is 3-4 times a week plus one workout at home.

Right now I'm lifting heavy 4-6 reps a set to maintain strength.
Using one pump set for every muscle group/workout with 15-30 reps.

My split is right now:

Pecs/back
legs/lower back (deadlifts)
Shoulders/arms

And my homeworkout forearms/traps/calves/abs

I will change my split to this from now on.

Pecs/ backside legs
frontside legs/biceps
back/abs
shoulders/triceps

and one homeworkout forearms/traps/calves/abs

 

[nparisi]

Definately cut out some or all of your carbs. Check out the CKD diet...Eliminating carbs throughout the week is definately what helped me break my fat loss plateau