Hi guys, dont post here often usually just lurk in the shadows :P but looking for abit of advice here.

I'm 6ft, 85kg, body fat I think is around 8%.

Diet as follows

7:00 - Protein shake (reflex peptide fusion)
9:30 - 200g turkey breast, low fat yoghurt.
12:00 - Protein shake (reflex peptide fusion), low fat yoghurt.
14:30 - 200g turkey breast, low fat yoghurt.
17:00 - 10 egg white 1 yolk omelete and veggies
19:30 - Protein shake (reflex peptide fusion), low fat yoghurt.
22:00 - Protein shake (reflex peptide fusion)

Competition style diet really.

I train weights 4 times a week with 45 mins low intensity cardio on my rest days. Really struggling now. Dropped 10kg in total and kept my size since I've been at this, but seem to have hit a plateau now.

Any help much appreciated

ORIGINAL: HoldYourColour

Hi guys, dont post here often usually just lurk in the shadows :P but looking for abit of advice here.

I'm 6ft, 85kg, body fat I think is around 8%.

Diet as follows

7:00 - Protein shake (reflex peptide fusion)
9:30 - 200g turkey breast, low fat yoghurt.
12:00 - Protein shake (reflex peptide fusion), low fat yoghurt.
14:30 - 200g turkey breast, low fat yoghurt.
17:00 - 10 egg white 1 yolk omelete and veggies
19:30 - Protein shake (reflex peptide fusion), low fat yoghurt.
22:00 - Protein shake (reflex peptide fusion)

Competition style diet really.

I train weights 4 times a week with 45 mins low intensity cardio on my rest days. Really struggling now. Dropped 10kg in total and kept my size since I've been at this, but seem to have hit a plateau now.

Any help much appreciated

6ft with bodyfat at 8% you must look like a bag of bones.

Pic is about 2 weeks old.

I got 5% on the calipers today, but i dont believe this to be accurate.

dont think your 8% mate

i'm doing 90 mins am cardio to try and shift the last bit

boring but it seems to work

Balls are for pansies!!

you use BCAA before AM cardio mate?

I'll give it a shot, looks like I'll be up early. Becoming a real struggle now.

90 mins cardio!!!
is that all non stop? and what kind of cardio do you do?
cheers

you guys think i might be holding a fair bit of water?

you're lookin alright from that pic, i can see some of your abs. Where exactly are you trying to get rid of your fat- is it your lower abs/obliques?
i'd say your diet looks quite good as you have removed a lot of carbs - are you gettin enough calories though? if your body doesnt get enough calories then it shuts down and keeps a hold of fat rather than letting it go.

ORIGINAL: HoldYourColour

Hi guys, dont post here often usually just lurk in the shadows :P but looking for abit of advice here.

I'm 6ft, 85kg, body fat I think is around 8%.

Diet as follows

7:00 - Protein shake (reflex peptide fusion) (WHAT'S IN THIS SHAKE?)
9:30 - 200g turkey breast, low fat yoghurt. (DROP TURKEY TO ABOUT 150G AND ADD VEG LIKE BROCOLLI/DROP YOGURT AND ADD EFA'S)
12:00 - Protein shake (reflex peptide fusion), low fat yoghurt.(DROP YOG/ ADD EFA'S)
14:30 - 200g turkey breast, low fat yoghurt. (SAME AS 9:30 MEAL CHANGES)
17:00 - 10 egg white 1 yolk omelete and veggies
19:30 - Protein shake (reflex peptide fusion), low fat yoghurt. (CHANGE SHAKE TO DECENT WHOLEFOOD LEAN PROTEIN MEAL WITH VEG AND EFA'S)
22:00 - Protein shake (reflex peptide fusion) (CAN U CHANGE THIS AS WELL TO CHICKEN/TURKEY FOR EXAMPLE AND ADD EFA'S)

I KNOW I SAID ADD EFA'S TO MOST BUT I DON'T KNOW WHEN U TRAIN CAUSE I'D ADVISE CARBS BEFORE AND AFTER U TRAIN AND U CAN DROP THE EFA'S ON THOSE MEALS, JUST MAKE SURE U GET EM WITH YOUR PROTEIN ON ALL THE OTHER MEALS.
Competition style diet really.

I train weights 4 times a week with 45 mins low intensity cardio on my rest days. Really struggling now. Dropped 10kg in total and kept my size since I've been at this, but seem to have hit a plateau now.

Any help much appreciated

how much EFA's are we talking for example mate?

ORIGINAL: HoldYourColour

how much EFA's are we talking for example mate?

I'm certainly no expert on fat but if u have fats from meats, nuts etc in your diet u should be fine for Omega 6 and 9's so best to make sure u get the O 3's in there.

If like oily fish then great news and add in your diet, salmon, sardines, etc.

If your like me and u don't then get the fish oil in another way, I have to take 7 x 1000mg fish oil caps a day.

How long have your weight not changed for? 1 week? 2? 3?
Whats the yogurt in the diet for?
Do you not eat any veggies or get any EFAs? Do you rely simply on the same meals day in day out? Are you competiting?

My posts are all my opinion and based on current knowledge/understanding.

ORIGINAL: richsINS

How long have your weight not changed for? 1 week? 2? 3?
Whats the yogurt in the diet for?
Do you not eat any veggies or get any EFAs? Do you rely simply on the same meals day in day out? Are you competiting?

I'm not competing mate but would love to be in that sort of shape. Weight been the same for about a week and a half.

Today I've swapped yoghurt for veggies. I do eat the same pretty much every day.

I have absolutely no idea on this EFA stuff, can you recommend me a supplement please mate? Ones on myprotein any good?

7:00 - Protein shake (reflex peptide fusion) (WHAT'S IN THIS SHAKE?)
9:30 - 200g turkey breast, low fat yoghurt. (DROP TURKEY TO ABOUT 150G AND ADD VEG LIKE BROCOLLI/DROP YOGURT AND ADD EFA'S)
12:00 - Protein shake (reflex peptide fusion), low fat yoghurt.(DROP YOG/ ADD EFA'S)
14:30 - 200g turkey breast, low fat yoghurt. (SAME AS 9:30 MEAL CHANGES)
17:00 - 10 egg white 1 yolk omelete and veggies
19:30 - Protein shake (reflex peptide fusion), low fat yoghurt. (CHANGE SHAKE TO DECENT WHOLEFOOD LEAN PROTEIN MEAL WITH VEG AND EFA'S)
22:00 - Protein shake (reflex peptide fusion) (CAN U CHANGE THIS AS WELL TO CHICKEN/TURKEY FOR EXAMPLE AND ADD EFA'S)

revised diet

7:00 - Protein shake (reflex peptide fusion) (WHAT'S IN THIS SHAKE?)
9:30 - 150g turkey breast, veggies, 2 omega-3 soft gels
12:00 - Protein shake (reflex peptide fusion), 2 omega-3 soft gels
14:30 - 150g turkey breast, veggies, 2 omega-3 soft gels
17:00 - 10 egg white 1 yolk omelete and veggies
19:30 - 150g turkey breast, veggies, 2 omega-3 soft gels
22:00 - Protein shake (reflex peptide fusion), 2 omega 3 soft gels

EFA's - http://www.myprotein.co.uk/capsules-tablets-softgels/omega-3-and-fish-oils/omega-3/

Overkill on the EFA's or does that look ok? My turkey is cooked in olive oil so is it all necessary?

Peptide fusion is a protein blend, ratios are 33:33:33 (casein:egg white:whey)

I usually train about 6 o'clock.

So with the changes made have you created more of a calorie deficit?

Because that whats going to be required to get things moving along again.

Have you been dieting long? if so maybe raising calories to normal levels for 2 weeks and then reverting back to dieting could help.

ORIGINAL: HoldYourColour

ORIGINAL: richsINS

How long have your weight not changed for? 1 week? 2? 3?
Whats the yogurt in the diet for?
Do you not eat any veggies or get any EFAs? Do you rely simply on the same meals day in day out? Are you competiting?

I'm not competing mate but would love to be in that sort of shape. Weight been the same for about a week and a half.

Today I've swapped yoghurt for veggies. I do eat the same pretty much every day.

I have absolutely no idea on this EFA stuff, can you recommend me a supplement please mate? Ones on myprotein any good?

EFA's can be bouht from numerous suppliers, i got mine from Holland and barett when they were on sale (500 for £7.50 i think!).
The dose varys, i take 3 a day but many people take 6. it depends if you get Omega 3 from elsewhere.

Yogurt for veggies should reduce calories a bit, depending on how much yogurt and veggies youve replaced it with!

My posts are all my opinion and based on current knowledge/understanding.

ORIGINAL: HoldYourColour

7:00 - Protein shake (reflex peptide fusion) (WHAT'S IN THIS SHAKE?)
9:30 - 200g turkey breast, low fat yoghurt. (DROP TURKEY TO ABOUT 150G AND ADD VEG LIKE BROCOLLI/DROP YOGURT AND ADD EFA'S)
12:00 - Protein shake (reflex peptide fusion), low fat yoghurt.(DROP YOG/ ADD EFA'S)
14:30 - 200g turkey breast, low fat yoghurt. (SAME AS 9:30 MEAL CHANGES)
17:00 - 10 egg white 1 yolk omelete and veggies
19:30 - Protein shake (reflex peptide fusion), low fat yoghurt. (CHANGE SHAKE TO DECENT WHOLEFOOD LEAN PROTEIN MEAL WITH VEG AND EFA'S)
22:00 - Protein shake (reflex peptide fusion) (CAN U CHANGE THIS AS WELL TO CHICKEN/TURKEY FOR EXAMPLE AND ADD EFA'S)

revised diet

7:00 - Protein shake (reflex peptide fusion) (WHAT'S IN THIS SHAKE?)
9:30 - 150g turkey breast, veggies, 2 omega-3 soft gels
12:00 - Protein shake (reflex peptide fusion), 2 omega-3 soft gels
14:30 - 150g turkey breast, veggies, 2 omega-3 soft gels
17:00 - 10 egg white 1 yolk omelete and veggies
19:30 - 150g turkey breast, veggies, 2 omega-3 soft gels
22:00 - Protein shake (reflex peptide fusion), 2 omega 3 soft gels

EFA's - http://www.myprotein.co.uk/capsules-tablets-softgels/omega-3-and-fish-oils/omega-3/

Overkill on the EFA's or does that look ok? My turkey is cooked in olive oil so is it all necessary?

Peptide fusion is a protein blend, ratios are 33:33:33 (casein:egg white:whey)

I usually train about 6 o'clock.

I would add some carbs before and after weights to boost performance personally or are y running a keto diet?

U could vary your fats a bit more if u wanted, u need about 7 of those caps a day for your O3 requirements, maybe add some steak or nuts

ORIGINAL: BYF1

So with the changes made have you created more of a calorie deficit?

Because that whats going to be required to get things moving along again.

Have you been dieting long? if so maybe raising calories to normal levels for 2 weeks and then reverting back to dieting could help.

Isnt really an option mate, I start my PCT in 2 weeks.

I've been following this diet about 10 weeks.

ORIGINAL: richsINS

ORIGINAL: HoldYourColour

ORIGINAL: richsINS

How long have your weight not changed for? 1 week? 2? 3?
Whats the yogurt in the diet for?
Do you not eat any veggies or get any EFAs? Do you rely simply on the same meals day in day out? Are you competiting?

I'm not competing mate but would love to be in that sort of shape. Weight been the same for about a week and a half.

Today I've swapped yoghurt for veggies. I do eat the same pretty much every day.

I have absolutely no idea on this EFA stuff, can you recommend me a supplement please mate? Ones on myprotein any good?

EFA's can be bouht from numerous suppliers, i got mine from Holland and barett when they were on sale (500 for £7.50 i think!).
The dose varys, i take 3 a day but many people take 6. it depends if you get Omega 3 from elsewhere.

Yogurt for veggies should reduce calories a bit, depending on how much yogurt and veggies youve replaced it with!

Ok thanks mate I'll pop into holland & barrett tomorrow

ORIGINAL: danchubbz

ORIGINAL: HoldYourColour

7:00 - Protein shake (reflex peptide fusion) (WHAT'S IN THIS SHAKE?)
9:30 - 200g turkey breast, low fat yoghurt. (DROP TURKEY TO ABOUT 150G AND ADD VEG LIKE BROCOLLI/DROP YOGURT AND ADD EFA'S)
12:00 - Protein shake (reflex peptide fusion), low fat yoghurt.(DROP YOG/ ADD EFA'S)
14:30 - 200g turkey breast, low fat yoghurt. (SAME AS 9:30 MEAL CHANGES)
17:00 - 10 egg white 1 yolk omelete and veggies
19:30 - Protein shake (reflex peptide fusion), low fat yoghurt. (CHANGE SHAKE TO DECENT WHOLEFOOD LEAN PROTEIN MEAL WITH VEG AND EFA'S)
22:00 - Protein shake (reflex peptide fusion) (CAN U CHANGE THIS AS WELL TO CHICKEN/TURKEY FOR EXAMPLE AND ADD EFA'S)

revised diet

7:00 - Protein shake (reflex peptide fusion) (WHAT'S IN THIS SHAKE?)
9:30 - 150g turkey breast, veggies, 2 omega-3 soft gels
12:00 - Protein shake (reflex peptide fusion), 2 omega-3 soft gels
14:30 - 150g turkey breast, veggies, 2 omega-3 soft gels
17:00 - 10 egg white 1 yolk omelete and veggies
19:30 - 150g turkey breast, veggies, 2 omega-3 soft gels
22:00 - Protein shake (reflex peptide fusion), 2 omega 3 soft gels

EFA's - http://www.myprotein.co.uk/capsules-tablets-softgels/omega-3-and-fish-oils/omega-3/

Overkill on the EFA's or does that look ok? My turkey is cooked in olive oil so is it all necessary?

Peptide fusion is a protein blend, ratios are 33:33:33 (casein:egg white:whey)

I usually train about 6 o'clock.

I would add some carbs before and after weights to boost performance personally or are y running a keto diet?

U could vary your fats a bit more if u wanted, u need about 7 of those caps a day for your O3 requirements, maybe add some steak or nuts

My performance in the gym is great, just started using controlled labs white flood and all I can say is WOW.

Cheers for the advice mate I'll definitely get them EFA's in. After swapping the yoghurt for veggies I have been alot more hungry today, so maybe this was just the thing I was after.

How much cardio would you guys recomend? I've currently been doing 40mins jogging keeping HR below 130 on all my rest days supported by 15g BCAA.

Back on clenbuterol next wednesday so hopefully that should help me progress further.

Cheers for all the help guys I really do appreciate it.