Looking to get some advice/perspective on a lack of diet progress.
I’m 32 and been lifting for a few years seriously having started to improve my rugby performance. After years of not tracking my food and working away I got up to 256lbs
I read Bigger, Stronger, Leaner by Mike Matthews in June 2019 and realised that despite choosing relatively healthy options I was eating calorie dense foods in an abundance (nuts, peanut butter, whole fat milk, etc) and nearly 50lbs in a year. Since around June last year I’ve struggled and only lost around 6lbs in total and I’m currently floating between 204-202lbs. I took a month long diet break in December (eating at maintenance until Christmas) and have been dieting again since Jan the 1st.
I started the year off at 2400 kcals (I forget the macro mix as I can’t go back and see it on MyFitnessPal) but went down to 2288 kcals after a couple of weeks once I got rid of the holiday weight gain and fat loss stalled. Current macro mix is:
Carbs - 272g
Fat - 52g
Protein - 183g
I do two consecutive re-feeds at maintenance circa 3000kcals calories with carbs up to 400g on those days to try and spike Leptin.
I also started on the 16:8 a couple of weeks ago and saw an initial drop of a couple of lbs.
An example of my diet plan for the day (today)
10:00: pre training
75g whole grain oats with almond milk, blueberries and one scoop of a protein blend
1 whole grain pitta and 2 whole eggs
12:30 post training
60g of pasta
Lean beef Mince and pasta sauce
200g of low fat Greek yogurt
200g of pineapple
1.5 scoops protein blend
Lean pork steak
20g 85% dark chocolate
Training wise I’m doing 531 4 days per week programme and several conditioning sessions a week doing HIIT or metcon, I also tend to do 20-30 fasted walk first thing most days which I actually enjoy just to start the day.
I tend to sleep between 7-8 hours per night and go to bed and get up at the same times mostly
This is me now, as you can see I’m not exactly really lean and could stand to drop a few more lbs. I’m planning on a diet break for a week next week once I come off a deload this week.
If anyone can help me out in terms of anything I’m doing wrong or could improve that would be great