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Rethinking my diet...

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WW10
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2011/03/15 22:31:30 (permalink)

Rethinking my diet...

8 weeks into a cut. I've gone 97kg to 92kg so a grand total loss of 5kg. It's difficult to tell how accurate the machine I used to count my bodyfat is but it says I've gone from 24% to 16% so I have been making strides. But for the past 3 weeks the scale don't seem to budge. It's almost like my body's telling me, "right..I've had enough of losing weight!".
 
Except, I'm not happy with the weight I'm at and wouldn't mind losing another couple of kilograms to take me down to 90kg. The longer I drag this diet on and see no changes the loss motivated I get. 
 
The whole reason for me cutting was because I planned on going to Spain in April, unfortunately that's no longer happening so my confident in the past 4 days has taken a knock and I've been seen eating take-a-ways and delving with some Ben and Jerrys, now I'm struggling to get back into a routine....
 
I reckon if I get a new diet plan up I'll re-motivate myself and that's where you guys come in...
 
My older plans looks similar to this;
 
Meal 1; 30g Oats, 50g Blueberries, 3 Egg Whites (1 Yolk - Scrambled).
Meal 2; 30g wholewheat Pasta, 1 can Tuna in spring water, 1 small onion, 1/4 cucumber, 1 apple. 
Meal 3; PRE-Workout; 2 oatcakes, 1 banana, 1 scoop whey in water.
TRAIN
Meal 4; POST-workout; 2 scoops whey, 1 scoop dextrose.
Meal 5; POST POST-Workout; 40g Basmati Rice, 6-8oz Chicken, 5 Florets Broccoli
Meal 6; 1 Salmon Fillet, Large Salad, 2 Oatcakes
Meal 7; 100g Cottage Cheese, 1 Scoop Casein.
 
I was averaging around 2,000 calories a day plus another 100 for condiments. I was taking Sugar Free & Salt Ketchup with my eggs in the morning and then Nandos Peri-Peri for pretty much everything else- only in moderation but it still adds up I suppose.
 
Now, cardio wise varied- I never really had a routine but a 'good' week would be 35 minutes on the cross-trainer after a weight session. Should I keep this up or should I look to vary it?
 
I can't for the life of me see where I'm going wrong and why those scales won't drop further...
 
Thoughts/Ideas? Should I change the way I work my cardio?...alter my diet?

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    WW10
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    Re:Rethinking my diet... 2011/03/15 22:34:43 (permalink)
    Also, in regards to weekend my diet does suffer somewhat because of work (I'm a doorman). Fridays I ensure are kept to a tee, and instead of the Salmon for meal 5 I'll probably cook up around 180g of turkey/beef mince with diced onions and simmered with an OXO cube and consumed while others work hard. So I'm still getting the same macros but on Saturdays I'll not really get much of a chance to eat clean, so I sometimes buy a subway/wok n go (japanese noodles) on the way into work. Packed full of protein but also packed full of carbs. 
     
    My cheat days are Sundays and usually consist of a Pizza/Take away washed down with a tub of Ben and Jerrys for SOCIAL SAKES. - could this be a problem?! I always figured it's good for the metabolism especially as I drink 3 cups of green-tea a day to help boost...

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    stealthy
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    Re:Rethinking my diet... 2011/03/15 22:38:42 (permalink)
    im in a similar situation and posted up a couple threads to not much feedback at the mo i think the general consensus is to either up the cardio or lower the calories by say a 100, im not sure macros of c/p/f matter much  aslong as their is enough protein in there and whatever carbs you have are focused around waking,pre and post workout. i think more importantly is the calorie count.
     
    oh and i think everytime i slip up, usually a refeed for me turns into a binge it actually puts weight on or stops progress for me, usually with ben and jerries aswell fella! ive finished 2 tubs in the last month both were one in each sitting lol
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    stealthy
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    Re:Rethinking my diet... 2011/03/15 22:44:13 (permalink)
    welshwizard10

    Also, in regards to weekend my diet does suffer somewhat because of work (I'm a doorman). Fridays I ensure are kept to a tee, and instead of the Salmon for meal 5 I'll probably cook up around 180g of turkey/beef mince with diced onions and simmered with an OXO cube and consumed while others work hard. So I'm still getting the same macros but on Saturdays I'll not really get much of a chance to eat clean, so I sometimes buy a subway/wok n go (japanese noodles) on the way into work. Packed full of protein but also packed full of carbs. 

    My cheat days are Sundays and usually consist of a Pizza/Take away washed down with a tub of Ben and Jerrys for SOCIAL SAKES. - could this be a problem?! I always figured it's good for the metabolism especially as I drink 3 cups of green-tea a day to help boost...

    THIS is the problem, and not suprised tbh you havent lost any weight, the fridays are acting as refeeds/cheat meal, then your doing the same thing on sunday but worse! and cheat DAYS do not work atall btw
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    WW10
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    Re:Rethinking my diet... 2011/03/15 22:50:46 (permalink)
    stealthy

    welshwizard10

    Also, in regards to weekend my diet does suffer somewhat because of work (I'm a doorman). Fridays I ensure are kept to a tee, and instead of the Salmon for meal 5 I'll probably cook up around 180g of turkey/beef mince with diced onions and simmered with an OXO cube and consumed while others work hard. So I'm still getting the same macros but on Saturdays I'll not really get much of a chance to eat clean, so I sometimes buy a subway/wok n go (japanese noodles) on the way into work. Packed full of protein but also packed full of carbs. 

    My cheat days are Sundays and usually consist of a Pizza/Take away washed down with a tub of Ben and Jerrys for SOCIAL SAKES. - could this be a problem?! I always figured it's good for the metabolism especially as I drink 3 cups of green-tea a day to help boost...

    THIS is the problem, and not suprised tbh you havent lost any weight, the fridays are acting as refeeds/cheat meal, then your doing the same thing on sunday but worse! and cheat DAYS do not work atall btw

     
    As I said mate the Fridays are no different except I probably won't be getting the essential fats as I would through the week as I don't particularly want to be taking a salmon salad to work. A turkey/beef mince with oatcakes is far more convenient and still offers the same macros minus the fat.
     
    Saturdays are difficult as I wake up a lot later than usual and so I've already missed out on 1, maybe 2 meals- so really the "cheat" meal in the subway/wok n go probably counts for around the 2 meals I missed, and then when I get home I'm still taking my casein.
     
    I'm not really sure how to change what I'm doing here though...It's pretty difficult and totally depends on where I work.

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    stealthy
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    Re:Rethinking my diet... 2011/03/15 23:09:56 (permalink)
    ahhh sh!t sorry mate, understood it wrong :(
     
    then yea, back to what i originally said, up the cardio or drop the cals by about 100 (usually drop carbs and keep fats and protein the same) :)
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    bulldog dave
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    Re:Rethinking my diet... 2011/03/16 00:28:05 (permalink)
    im cutting hard as well and im eating around 2200 calories at the moment as i weigh 15.13 and would like to get to 15, do you no how many carbs a day your eating, mines averaging 140g a day
     
    im just upping my cardio after weights from 20 to 30 mins
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    WW10
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    Re:Rethinking my diet... 2011/03/16 11:58:09 (permalink)
    Here's a pretty indepth breakdown of my diet;
     
    http://img156.imageshack.us/img156/9773/revisedplan.jpg
     
    But that's a skeleton and most days I often miss out on the meal 6 as if I follow that it'd work out as me having my casein at around 2.30am and that's too early- I'm usually ready for bed at around 00:30 so it's between 1,900-2000 calories- there or there abouts, maybe a little bit more on weekends. 
     
    I'm really inconsistent with my cardio- what would you guys suggest?!
     
    Monday : Thursday : Saturday = 20 mins HIIT
    Tuesday : Wednesday : Friday = AM SSCV
     
    ??????

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    bulldog dave
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    Re:Rethinking my diet... 2011/03/16 13:16:16 (permalink)
    wizard- why do you only have 1 yolk out of 4 eggs
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    WW10
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    Re:Rethinking my diet... 2011/03/16 13:22:00 (permalink)
    bulldog dave

    wizard- why do you only have 1 yolk out of 4 eggs

     
    3 eggs mate. I use one yolk out of 3 lol.
     
    Because it fits in with my macros 

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