I'm 6'4", 220lbs and looking to improve my body composition. I've been training with Plazma, Indigo, Carbolin 19, Brain Candy and Metabolic Drive for about a week now and love the increased energy I have, but haven't seen or felt much difference in body fat percentage. I train 4 days a week, Monday, Wednesday, Friday, Saturday.
Off-days I do low-intensity cardio like walking outside. I know it's only been a week but I've been struggling with this issue for a while now. I incorporate the 5-2 style diet every week pretty easily since I lost about 25-30lbs doing intermittent fasting earlier this summer. But now I train in the mornings and usually eat until 6pm where dinner is my last meal. No more fasting.
I've never been confident in what my macros should be. I have cut out all junk food and sodas, etc. for a while now. Base of my diet is eggs, turkey meat, oatmeal, chicken breast, white rice, veggies, fish/steak and potatoes.
Any advice on tweaking my diet is appreciated.