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Diet HELP!

castIron09

castIron09

New member
Need some helpful tips on my diet. Iv been trying to cut bf for quiet a long time now. I know guys who eat garbage and stop drinking pop for 3 months and lose 20 lbs yet I diet everyday of my life and I can't noticeably lose ****. I'm in the gym mon-Fri I hit the weights hard and usually no cardio. A few months back I went against some advice I received and I did a 5 week cycle of Celtic mass. Laid on a lot of muscle and with a cutting diet and I actually leaned out more than I thought I would. Now I'm back at square one losing no bf.

220lbs
Around 17% bf

Calories-2200
Protein-203
Carbs-152
Fat-82

I meal prep so I eat that everyday. Any advice and tips would be greatly appreciated thanks guys!
 
The trick to dieting is losing more than you put in. So find out your basal metabolic rate and eat below that
 
BMR is about 2150 but I don't sit on my ass all day
My job requires a lot of walking and stairs. 8-10 miles walked at the end of each day followed by nearly 2 hours of destroying myself in the gym.
 
Question, did you gain the fat back after ending the cycle of celtic mass? Or are you just trying to continue dieting down from where that brought you to?
 
Macros look good for starters. I would highly recommend carb cycling, or at least lowering carbs on the two days you aren't training. You have a little wiggle room with your fats, so you could experiment with dropping 10g per day and lowing carbs a bit. Cutting is all about calories in to calories out.

If you aren't losing weight you aren't expending more calories than you are consuming, plain and simple. I would suggest dropping 200 calories from your current diet, and add in 3 sessions of 20-30 minutes of cardio for a few weeks and see what that does for you. Sometimes all it takes is slight adjustments to calories and a little extra cardio to get the scale moving again.
 
I'd also try drinking a protein shake immediately after weights and then go do some HIIT for at least a good 15min
 
Mkgain1 said:
Question, did you gain the fat back after ending the cycle of celtic mass? Or are you just trying to continue dieting down from where that brought you to?
Click to expand...

No I Didn't gain any back post cycle. Just came to a sudden stop after pct.
 
john.patterson said:
Macros look good for starters. I would highly recommend carb cycling, or at least lowering carbs on the two days you aren't training. You have a little wiggle room with your fats, so you could experiment with dropping 10g per day and lowing carbs a bit. Cutting is all about calories in to calories out.

If you aren't losing weight you aren't expending more calories than you are consuming, plain and simple. I would suggest dropping 200 calories from your current diet, and add in 3 sessions of 20-30 minutes of cardio for a few weeks and see what that does for you. Sometimes all it takes is slight adjustments to calories and a little extra cardio to get the scale moving again.
Click to expand...

Thanks for the great advice! I will try that and see what happens.
 
Your cals and pro are low, you need to calculate your TDEE, not BMR...You need to factor your activity level...

How long have you been dieting for?
 
I don't agree with some of the posts in here, I wouldn't lower fats or cals anymore, drinking a shake directly post won't aid in your goal either....you mentioned dieting for a long time at the low cals your on correct? I would say start a reverse diet for a few weeks to get your metabolism back on track... I agree expidenture is crucial for weight loss but simply dropping more cals withouth considering the over all picture at hand is simply bad advice..
 
hvactech said:
I don't agree with some of the posts in here, I wouldn't lower fats or cals anymore, drinking a shake directly post won't aid in your goal either....you mentioned dieting for a long time at the low cals your on correct? I would say start a reverse diet for a few weeks to get your metabolism back on track... I agree expidenture is crucial for weight loss but simply dropping more cals withouth considering the over all picture at hand is simply bad advice..
Click to expand...

I agree if you've been at those macros for a while now to reverse diet but looking at those macros the calories I'd add in on the reverse diet in my opinion should be mainly protein. Protein and fats build muscle not carbs so as long as your energy levels are high I wouldn't touch the carbs. And I'd throw in a little cardio as you reverse diet as well to help raise your metabolism even more
 
Mkgain1 said:
I agree if you've been at those macros for a while now to reverse diet but looking at those macros the calories I'd add in on the reverse diet in my opinion should be mainly protein. Protein and fats build muscle not carbs so as long as your energy levels are high I wouldn't touch the carbs. And I'd throw in a little cardio as you reverse diet as well to help raise your metabolism even more
Click to expand...

Personally I would increase pro regardless to 1.5g per pound and keep it there with fats closer to 100g but for the reverse id even up the carbs briefly for a mental comfort... Either way I would bet his metabolism is jacked
 
hvactech said:
Personally I would increase pro regardless to 1.5g per pound and keep it there with fats closer to 100g but for the reverse id even up the carbs briefly for a mental comfort... Either way I would bet his metabolism is jacked
Click to expand...

100g might be a tad high with carbs that high as well that's almost at keto #'s for the fat if he's around 17% bf he'll most likely just store more body fat going to 100g fat and also raising carbs.. But yeah that weight and bf% with those macros, metabolism must not be in a good place, fasted cardio AM and train later on in the day spike your metabolism twice a day and reverse diet should absolutely help. I'd add in some leafy greens as well like broccoli since it basically takes more calories for your body to break down and digest it than calories are actually in it
 
hvactech said:
Personally I would increase pro regardless to 1.5g per pound and keep it there with fats closer to 100g but for the reverse id even up the carbs briefly for a mental comfort... Either way I would bet his metabolism is jacked
Click to expand...

So, just understand, you're suggesting he bump his protein to 330g per day, fats to 100g, and increase carbs? Before any carbs this put his calories at 2220 per day, and with even 150g of carbs per day he'd be at 2,820 calories per day.

I understand your recommendation for a reverse diet, but this a far stretch from reverse dieting. I think a slow reverse diet may be beneficial to help recover his metabolism, but making a drastic jump like you've recommended is extreme.

OP, you can try to reverse diet or take a break from your diet and see if your body will respond better to dropping bodyfat after a 4-6 week break, but I think you have a lot more variables to manipulate before you take a diet break. You stated that you are currently doing no cardio, so even if you keep your diet the same as what you're currently doing, even just adding cardio may help break through your plateau. Its up to you, but I think you should experiment with cardio and carb manipulation and see what happens to your body composition.
 
Sorry for the confusion... I mis read his weight, saw the 200g protein and though it was his weight... But yes I'd go 300 regardless and the fats can be the same or higher for the reverse. I don't feel the 550 cal increase will be detrimental to his goal or physique.. Also with out knowing his TDEE his cals may not be too far off from a proper re- starting point... Me personally would increase carbs too but that is just me... I don't understand the keto style fat comment...
 
Also at 17% I don't feel cardio will make a difference that the diet alone couldn't do.. Nobody is technically wrong here without knowing all considerables but I do feel as if reversing will be extremely beneficial
 
hvactech said:
Sorry for the confusion... I mis read his weight, saw the 200g protein and though it was his weight... But yes I'd go 300 regardless and the fats can be the same or higher for the reverse. I don't feel the 550 cal increase will be detrimental to his goal or physique.. Also with out knowing his TDEE his cals may not be too far off from a proper re- starting point... Me personally would increase carbs too but that is just me... I don't understand the keto style fat comment...
Click to expand...

550 calorie increase on a reverse diet is definitely doable depending on the duration of time he's willing to reverse for of course you can't do that in just a couple weeks..and the keto comment was personal to me when I alter to a keto diet I set my fat at 120g then work my way down so for me 100g fat with 150+g carbs on top of it would put me in a bad place but that's just me. And the purpose of the cardio would just be to spike the metabolism to get it in gear while reverse dieting not necessarily doing it specifically for weight loss (though that would come along with it if he decides not to alter diet)
 
Some good pointers above OP.
Sounds like your metabolism is sloooow. Look at a GIT cleanse to help pep things up again, have some bitters before eating to really ramp up digestion & taper off those carbs the further into the day you get.
Adding iodine to your diet may increase thyroid function & in turn improve metabolism - I suggest next time you get some bloodwork done ask for thyroid function test, you may have hypothyroidism with a metabolism that slow.
More salads, more veg, more good fats from olive oil, coconut oil & avocado. Lemon juice - on salads, in water during the day, helps increase gut metabolic activity while aiding in systemic alkalinity - which is most helpful if you're increasing protein intake. Apple cider vinegar is also excellent for gut health, try a tsp or 2 in water 20min before you eat.
Chilli, cayenne etc may increase metabolism rate.

Your body has gotten used to what you do. We love a pattern, so change it up. Change your weights program - switch to bodyweight, suspension cables &/or kettlebells for 4+ weeks & you'll get a change. It's a fantastic way to strengthen core, connective tissues & burns fat like you wouldn't believe if you treat it like a weights superset session. I work it like I do my 5 days on weights targeting specific muscle groups & it rips you up :-) No way you'll need - or should be able - to do 2 hours if you go at it hard.

Another option is to run something like Ostarine or Cardarine. If there is any pre-diabetic tendencies then avoid Cardarine.
 
Thanks for the advice guys. I think I'll try a little reverse dieting for awhile and see where that gets me. Throw in a little cardio at the end of my workouts to possibly speed things up a bit. Iv had a lot of people tell me that I need to reverse diet and reset my metabolism. I don't think I could go anywhere under 2000 cals a day anyway it would be hard to get through the day. I have considered getting some blood work done to check the thyroid. Iv been doing the same diet for about a year now haha (I'm very determined and patient) haha also trying a ECA stack to help me out a little.
 
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