Ok so I’ve been power lifting for about a year and a half now and right now IÃ?Â¢??m currently working through a low back hip injury which prevents me from squatting and am doing a bodybuilding (hypertrophy based) routine while the recovery process is taking place (chiropractor/cold laser treatment/PT).I figured why not take this time to focus on cutting down from the 242 class to the 220 class (I also want to look decently lean). below is a sample of my current diet. I’ll break down the macros and take it meal by meal. Basically the premise of the diet is to put myself in a caloric deficit. Everyday I try and consume about three square meals not including pre and post workout shakes/drinks.
(these macros are all based on my average day, some days I either go a tiny bit over or under. also my meals are very consistent, I usually eat the same meals everyday for about a week). I’m going to attempt to be as precise as possible with this lol.
Carbs:120-150g(almost all are complex carbs)
Water intake: 1-1.5 gallons a day.
calories: 1,800-2,000 a day.
Meal 1(9-10am): 1 cup broccoli, 1-1/12 cups egg whites, 1 whole egg, 1 wheat flour breaded chicken filet.
Meal 2(12-2pm): 5-7 oz. of unbreaded swai(fish) filet, 1 cup brown rice, 1-2 cups of some type of vegetable.
Meal 3(6-8pm): 8 oz. of chicken breast, 1 cup of either brown rice, whole wheat pasta or a small russet potatoe.
post-workout: 1-2 scoops of whey with water
between meals 2 and 3 or after meal 3(either 4 or 5pm or 9:30-10pm before bed): 2 scoops of whey, 1 cup of egg whites.
Training: my work outs are usually higher intensity with shorter rest intervals and I usually incorporate HIIT cardio, prowler sprints, or do a little light walking afterwards. on my off days I also try to maybe get out and go for a walk or do the bike for 15-20 minutes.
In conclusion i’ve already lost about ten lbs. in the first 2 weeks on this diet but last time I weighed in I didn’t lose shit which kind of frustrates and confuses me. Any input is greatly appreciated and all considerations and tips will be taken into account. I don’t come from a bodybuilding background and weight loss is kind of a whole different spectrum which i’m starting to delve into so please, let me know if this plan is solid. also I WILL be updating this to let you guys know how i am progressing. Thanks guys