I have 10-12 stubborn pounds of fat I’d like to drop. I don’t want to alter my training unless necesarry but really want to get rid of this weight once and for all. I am 195 now and would like to be around 187 and then start gaining, bodyfat is currently around 15 percent
wanted some criticism on my diet because in the past my cut has gone very slowly. I’ve cut around 8 pounds of fat the past two months with some strength gains. I track what I eat but I feel like I might be taking in too many kcal on a lot of days. No progress the last couple weeks.
4-6 lifting sessions per week, long rests between sets and not many kcal burnt
2-3 times outdoor cycling 45-90 mins
sedentary other than this but I do walk around most days. I gain fat easy.
average day when away from home is 2-3 meals a day, big ones with a lot of fat and protein and some fruit and not enough veggies. I travel a good deal so this is problematic.
normal diet at home is very similar to
meal 1: 40g whey protein w/milled flax seed, banana, celery, brocolli, berries, etc, blended
meal 2: 3 eggs scrambled w/spinach, peppers, onions w/4oz meat and an apple.
eggs cooked in butter, sometimes cheese or avocado added. This is a higher fat meal that I have 2-2.5 hours after the first lighter meal that is fairly low-fat because I can’t stomach the big meal right away. Other meals are 3-3.5 hours. Sometimes I have as many as 2 snacks a day but they are always just some almonds and a small amount of fruit.
meals 3-5: 8-10oz meat w/veggies sauteed in olive oil, starch vegetable, green veggies
eggs are usually with salmon or ham or turkey sausage. Other meats can be like veal, venison, ostrich, chicken, ground beef, beef steak, ham ,pork, pork ribs, salmon, trout, shrimp, scallops are staples
4 Flameout with last meal. Starch vegetables are usually corn, beans, sweetpotato, potatoes, or eggplant, and I also have brown rice or sushi sometimes. Lots of hotsauce, avocado, and olive oil in my cooking. I haven’t tried carb cycling but I have less carbohydrates in my later meals on days I am not lifting. I also have the Surge PWO drink w/BCAAs, glutamine, creatine added on some days I train twice or train hard and am training again the next day.
I only recently just cut all bread from my diet because most of the time after eating any processed carbs now I hit a crash an hour later and start dozing off although I like whole grain pitas and tortillas and eat them and the brown rice occasionally, is this ok?
I haven’t lost much weight lately and things were slow before. However my strength has remained good but recovery a little weaker. I want to get in that low bodyfat range and be lean and strong like I set out to be when I started taking lifting seriously, but I’ve hit a snag and need to change things up or a little motivation. Let me know what you think, all input is appreciated!
thanks for reading,