Need Some cutting advice

[Kaly11]

well ive been cutting naturally for awhile now. im down to 190lbs from 225. for the past week and a half i havent been able to budge in the weight...i havent changed up anything to my diet or exercise routine. any ideas or pointers? thanks.

[MMASTAR]

whats your BF%??

[Kaly11]

as of right now, not even sure.

[Sean Summers]

Post up your diet.
SS

[Kaly11]

-1 whole egg, cup of egg whites, piece of toast with PB
- protein shake and a cup of almonds
- 2 ckn breasts, 1/2 cup brown rice, 1/2cup broc/cauli mix
- 1cup beef, brown rice pre workout
- protein shake + dextrose after workout
- 2 ckn breasts, 1/2cup brown rice, 1/2 cup of brocolli/cauliflower mix
- night-time protein shake, tbsp PB

[Kaly11]

was on lipoex also. seems it didnt do much of anything for me. had some weight loss but not much.

[Sportster]

Congrats on loosing 35lbs Kaly...depending on your height @ 190lbs (this would give us an approx. bf %) it's normal that the rate at which you were loosing fat will slow down or seem to even stop...your body wants to keep that stubborn fat left as an energy reserve, and will even put you in a catabolic state before letting go of that fat...what is your training and cardio routine like? Are you doing HIIT during cardio?

[Kaly11]

weights are all higher reps, with about 1 min rest inbetween. cardio is keeping between 55-90% of my maxHR for 30+ minutes a day.. i hear ya about the holding onto the stubborn fat. needing to get rid of the stubborn lower abdominal fat + love handles then i will be happy with my results. Im just stuck at a stand still and need some help

[Sean Summers]

Enter you food into Fitday or some other food database program and figure your macronutrients out - carbs, fat, and protein. That is a good place to start...and I'm sure will be an eye opener for you.
SS

[Kaly11]

i have already taken care of that. as of right now its about 60% protein, 20% carbs, 30%fats.

[Sean Summers]

Please post up your diet with the breakdown. 2 Chicken Breasts or protein shake really mean nothing to me except that you didn't measure your food or you didn't write the measurements down.
SS

[Kaly11]

Protein = 291 = 59%
Carbs = 134 = 27%
Fats = 65 = 13%

in and around 2000 cals per day.

[BIGPOPPAPUMP]

Have you tried Carb cycling? might do the trick.

[Kaly11]

highly considering going on the palumbo diet. might start it tomorrow with HIIT training. started doing HIIT today but i guess well see how well the combo of both work!

[BIGPOPPAPUMP]

highly considering going on the palumbo diet. might start it tomorrow with HIIT training. started doing HIIT today but i guess well see how well the combo of both work!

good luck!

[Timbo89]

the palumbo diet isnt meant to do with HIIT. so i can tell you arent ready to go on it. you seem very lazy and want to post the least ammount possible. SS asked you for a diet plan twice. if you cant give more info, i dont even want to help you.

[Kaly11]

the palumbo diet isnt meant to do with HIIT. so i can tell you arent ready to go on it. you seem very lazy and want to post the least ammount possible. SS asked you for a diet plan twice. if you cant give more info, i dont even want to help you.

Ive lost 35lbs since january. now i am at a stand still. i come on here for some help after trying to cut out carbs, switch up my cardio etc and nothing has worked. I seem very lazy? lets get serious here. ive been lifting for over 6 years naturally. No means to tell me who or what i am. I will give u my diet breakdown. I do cardio everday for 30+ mins everday, and my diet is in check, i stay on i with no slip-ups.
-1 slice rye bread, 1 cup egg whites, 1 whole egg, 1 tbsp PB. = 417cals.
- protein shake + 1/4 cup almonds = 402 cals
-2 chicken breasts, 1/2 cup brown rice, 1/2 cup broc/cauli mix = 371 cals
- 1 cup beef pre workout = 256 cals
- protein shake + 2tbsps dextrose powder = 300 cals
- 2 chicken breasts, 1/2 cup broc/cauli mix, 3oz baby spinach = 197cals
- night time shake, tbsp PB = 342 cals

--> total cals = 2285 / day

totals --> protein = 291. carbs = 134 fats = 65
percentages = protein = 59% carbs = 27% fats = 13%

[Sean Summers]

Well, for starters you numbers are off.

1 Tbsp of PB has 8g of fat - 8 x 9 = 72 cals

You have listed only 65g for total fats.

Definitely off. You have a total of 2 Tbsp of PB, 1/4 cup almonds and beef - all of which have fat (and chicken to a lesser degree).
Check your numbers again.
I'm not a believer in fat in the diet so my approach would be to drop the PB and nuts and sub out beef for chicken or fish.
Get rid of bread and get rid of dextrose.
SS

[Kaly11]

Well, for starters you numbers are off.

1 Tbsp of PB has 8g of fat - 8 x 9 = 72 cals

You have listed only 65g for total fats.

Definitely off. You have a total of 2 Tbsp of PB, 1/4 cup almonds and beef - all of which have fat (and chicken to a lesser degree).
Check your numbers again.
I'm not a believer in fat in the diet so my approach would be to drop the PB and nuts and sub out beef for chicken or fish.
Get rid of bread and get rid of dextrose.
SS

i appreciate the response. i will also check the numbers. thanks for the input

[steve_d]

-1 whole egg, cup of egg whites, piece of toast with PB
- protein shake and a cup of almonds
- 2 ckn breasts, 1/2 cup brown rice, 1/2cup broc/cauli mix
- 1cup beef, brown rice pre workout
- protein shake + dextrose after workout
- 2 ckn breasts, 1/2cup brown rice, 1/2 cup of brocolli/cauliflower mix
- night-time protein shake, tbsp PB

A cup of almonds? There is about 600 calories right there. And then a cup of beef is quite a bit of calories as well. I would measure by the gram, uncooked for pretty much everything.

I am gonna agree with Sean here that you probably have the calories way underestimated. At 2000 calories per day, with the amount of activity, you would be losing steady until you're contest shape basically! Also, you'd probably be really hungry and weak if it were truly 2000 calories with a lot of cardio.

[Sportster]

so when you say natural Kaly, I guess you're saying not even a thermogenic?...eca?...nothing for an energy boost?

I am not encouraging anything, but if you haven't tried it and don't have a prob adding one, a thermogenic would def help..

[Kaly11]

i was given a plan with all of the numbers of protein,carbs,fats and total cals all worked out for me. Apparently, the numbers are off. Naturally, i was referring to without the use of gear. I have been on EC, no thermo products.

[Kaly11]

A cup of almonds? There is about 600 calories right there. And then a cup of beef is quite a bit of calories as well. I would measure by the gram, uncooked for pretty much everything.

I am gonna agree with Sean here that you probably have the calories way underestimated. At 2000 calories per day, with the amount of activity, you would be losing steady until you're contest shape basically! Also, you'd probably be really hungry and weak if it were truly 2000 calories with a lot of cardio.

1/4 cup of almonds, misprint.

[nisser]

Well, for starters you numbers are off.

1 Tbsp of PB has 8g of fat - 8 x 9 = 72 cals

You have listed only 65g for total fats.

Definitely off. You have a total of 2 Tbsp of PB, 1/4 cup almonds and beef - all of which have fat (and chicken to a lesser degree).
Check your numbers again.
I'm not a believer in fat in the diet so my approach would be to drop the PB and nuts and sub out beef for chicken or fish.
Get rid of bread and get rid of dextrose.
SS

Sounds about right 2tbsp pb (16g), 1 egg (5g), 1/4 cup almonds (16) = 37grams

which leaves around 30g for the beef and chicken. If anything he overestimated how much fat he's taking in.

edit: and if he means 1 cup cooked beef, I usually fry extra lean beef around 900-1000g and that ends up being about 6 cups for me which would have about 15g of fat.

[Sean Summers]

Nisser you are correct. I was thinking that 65 was for cals not grams. My bad. However, the numbers are still off...

65 g x 9 = 585 cals of Fat

( 585 / 2285 ) x 100 = 25.6 % cals come from fat NOT 13%

It's very difficult to get below 10% fat in a diet - next to impossible when you add beef, PB and nuts.

SS

[Drummer]

less calories in more calories out.

[daande]

Cut out all your carbs lol

[TheNaturalBodybuilder]

Carb cycle it works!! 3 days low carbs than a refeed day. Thats the way I drop weight for a show. In saying that, different people respond better to different diets so tinker with it.