I am 33 years old, 5'6", about 155 lbs and have BF of about 25%. I'm trying to lose BF but seem to be stuck!
Diet:
meal 1: 4 eggs whites, 1 scoop protein powder
1/2 c oatmeal
meal 2: 1 1/2 scoops muscle provider
sometimes an apple
meal 3: 4-5 ounces chicken
1/2 c brown rice, 1 cup green veggies
meal 4: 1 scoop UMP, 1/2 scoop MP
meal 5: 5 ounces protein, 1-2 c veggies

if I'm hungry at night I'll have scoop UMP or egg whites

Training:
5 days weight training about 45 min-1 hour

Cardio:
25-60 minutes 5 times per week
on shorter days I do HIIT, on longer days lower intensity
I find if I do too much cardio, I lose muscle

Anyone have any suggestions?

How long have you been doing this particular diet? This is your typical 50/20/30 macronutrient split. With this type of split you should be doing a HIGH CARB meal in place of your last meal every 3rd and 4th Day! Are you doing that?

There are a few different things you can do, but it all depends on how much time you've committed to this diet plan so far?

Just need a little bit more info...

It's definitely a diet problem. You're doing a lot in the terms of exercise.

I don't have the time to revamp your diet, but I suggest to try for 2,200 calories 3 days a week, mainly when you are going to be working out with HIIT.

meal 1: 6 eggs whites, 1/2 grapefruit
1/2 c oatmeal 1 TBS Flaxseed oil.
meal 2: 1 1/2 scoops muscle provider
(fruit a must) an apple or 6 strawberries
meal 3: 4 ounces chicken
3/4 c brown rice, 1 cup green veggies
meal 4: 3 oz fish or turkey, 1 small potato
meal 5: 4 ounces fish or beef, 1 c veggies 1/2 cup rice or quinoa.
Meal 6: 1/2 scoop MP 1/2 scoop UMP Fruit

This is just an idea where to start. I have not entered the numbers.

Your Macros should be close to 35P:45C:20F

Check you energy levels after two weeks, if ok, keep, if lagging change to 30P:55C:15F. Eat salmon 2 to 3 times per week.

Cardio should try to be done at a different time and not right after working out. There is some cardio to be done after working out, but not THE cardio after the workout.


Workout:

Now is a good time to evaluate you workout. There is more than likely the need to change. Incorporate supersets and try to complete the workout of perhaps a total of 20 to 24 sets in less than 30 minutes. Keep the same weight for the exercise and try 12, 10, 8 pyramid down in reps.

Hope this has given some ideas.

Thank you so much for replying to my post. I really appreciate it!!!
This has been my regular diet for well over a year. The portion sizes on the meals and the scoops on the protein powder have recently been reduced from 5-6 ounces to 4 ounces and 2 scoops to 1 1/2 scoops, respectively.
As far as my training goes, I just recently started a new training program that is split as such:
DAY 1: Chest/Biceps/Shoulders
DAY 2: Legs
DAY 3: Back/ Triceps/ Shoulders
DAY 4: Core/Abs/Light Shoulders
DAY 5: Plyometrics and calistenics.
DAY 6: Cardio/Abs
on each day I do 4 groups of 4 exercises back to back. For each group, or quadplex as it is referred to in my program, I perform 3 sets of each exercise. I'm a sweaty puddle after each workout as my heart rate is up throughout the workouts. I do cardio every time I train, I just vary it up depending on my energy level and what body parts were trained that day.
I'm a personal trainer so I don't always get to workout at the same time each day...it is really dependent on my schedule for the day.
I thought that I was having too much carbs...I guess maybe I haven't been eating enough. Also I should mention that I am in recovery for having had bulimia for 17 years. I gained over 10 lbs within 2 weeks of discontinuing binge/purge behavior. My metabolism is just now beginning to level out. I just want to eat healthy, be healthy and feel healthy!!! I know that I need to be an example for my clients.

The workout is almost exactly what I drew up for myself 2 years ago except day six was squats/legs.

I'm a personal trainer so I don't always get to workout at the same time each day

Sometimes the mind focus is so much on others one tends to forget about what needs to be done personally.

So, you're already on the high intensity workouts. Do an eight week power/strength phase of only 6-8 reps, 4 sets or the age old 5X5. 5 sets of 5 reps (a heavy lift) Shift your focus to muscle gain regardless of the scale.

25% BFC? By what means, 3, 5, 7, or 9 point site?

Clearly, it seems you are not eating enough and any gains, you're blowing on muscleloss, especially if cardio and weights are done the same session.

CONGRATULATIONS! It's good to hear you're on top of that problem.

The stalling/plateau is what should be done, as we always practice what we preach, eat more to burn more. I've just plateaued myself and what I need to do is exactly what I am saying you need to do, eat more to be able to cut back later.

Jason hit that nail on the head on another post and I said, "THAT'S IT!"

This message has been edited. Last edited by: Frank,

Thank you getting back to me. My BF was checked with one of those handheld BF analysis machines. I'm not sure how accurate they are...because I have a lot of definition in my upper body and some in my legs.
As far as my workouts go, I am doing some exercises with heavy weight for 6-8 reps, some moderate weight for 10-15 reps and others moderate weight for 15-20 reps. There are a lot of power movements mixed in the workouts...for example I may do a DB Snatch for 6-8 reps, then a DB lateral raise with speed and power, followed by 2 ab/core exercises. There is also some type of leg movement in every workout as the program is focused on building a "figure" physique.

quote:

My BF was checked with one of those handheld BF analysis machines. I'm not sure how accurate they are.

Yeah, I say those things are made for marketing personal training services. I think I'll buy one!

2 weeks out before a contest, I measured 6.8% w/9 pt skinfold. That scale measured me at 13.4%

Your training seems to be one of variety. Scale back and train only with strength and power but no endurance lifting. 6-8 reps upper body, 12-15 lower body.

If you're doing a full body explosive, 6-8.

Before making those drastic changes in your workout, I would like to see if the diet changes work first.

Being a personal trainer, your daily activities are more than your average office worker and your RMR has got to be high. MORE CALORIES IN!!!

When you get a chance, get BFC with calipers.

Frank....what is your suggestion for cardio? I don't really have the option to do first thing in the morning as I get up at 4:30 am for work. I have more time at night to do a cardio session...how is after dinner before bed? You said earlier to do some, but not THE cardio after training...what, say about 20-25 minutes?
I am going to try the diet that you suggested...I just have to get it out of my head that I need to cut my carbs. Realistically, I would like to get my weight down to 140-145 lbs with a BF of 18%. I'm lucky in the aspect that I can carry a higher weight/BF due to my frame. I have competed in two figure shows (not naturally though...I know, what a mistake) and for my first in 2006 I went onstage at 132 lbs with about 9% BF and the second one in 2007 I was 128 lbs at about 10% BF. I don't desire to compete again anytime soon as I need to get healthy but if I were to it would be in a natural show. Thank you again for your knowledge and wisdom!!

quote:

You said earlier to do some, but not THE cardio after training...what, say about 20-25 minutes?

Sounds good to me. What can be tough is the over two hour intense workout. 1 hour lifting, 1 hour cardio or however it is placed.

Cardio on an empty stomach is fine, but if you go AM first thing and it is high intensity (over 20 min), it will be a recipe for doom. Muscle will be lost, fat retained.

Muscle loss can be prevented by taking Muscle Mass, Density, or Muscle Synergy but I feel the absolute way is to have calories in, such as a sports drink. This will ensure glucose for fast energy on a longer termed high intensity activity.

Take a quick 3 site skinfold. I would prefer that over the electronic scale to gauge bf and I feel you will be more at ease knowing the difference. The more sites, the closer you are to accurately testing compared to that scale.

Getting over being carbophobic is not easy, but you will see the difference in 2 days. Your energy will shoot through the roof.

Shift the carb macros to 40 and gradually go to 60 to see how it is affecting your body, energy level and fat loss. Do this within a two week period, but if anything go to 40 ASAP.

Hope this will help.

I don't have the time to revamp your diet, but I suggest to try for 2,200 calories 3 days a week, mainly when you are going to be working out with HIIT.

meal 1: 6 eggs whites, 1/2 grapefruit
1/2 c oatmeal 1 TBS Flaxseed oil.
meal 2: 1 1/2 scoops muscle provider
(fruit a must) an apple or 6 strawberries
meal 3: 4 ounces chicken
3/4 c brown rice, 1 cup green veggies
meal 4: 3 oz fish or turkey, 1 small potato
meal 5: 4 ounces fish or beef, 1 c veggies 1/2 cup rice or quinoa.
Meal 6: 1/2 scoop MP 1/2 scoop UMP Fruit

This is just an idea where to start. I have not entered the numbers.

Your Macros should be close to 35P:45C:20F


Frank: To make sure that I get my macros right, should my daily caloric intake be 2200 everyday? If not what should I be shooting for? Being that I'm 155 lbs....I wouldn't even care if my weight stayed about the same as long as I lose BF. I followed the suggested diet that you had posted above and felt so much better. Within 2 days, my stomach is already less bloated....could low carb cause bloating? It's like within 2 days my stomach has shrunk!

whew!

I should have mentioned that the diet in last post was one that Frank suggested

Jbeanie, a lot of the times with to high of a daily protein consumption with little other calories coming from other sources, you can most definetly "bloat". This is mainly a digestive issue...

Personally, I've found that a diet with a macro split of 40/45/15 seems to work fantastic to keep bloating to a minimum while at the same time looking Harder and Fuller! Keep working hard... the secret is in the diet!

Chunky Butt...just typing that gives me giggle. So you think that the diet that Frank suggested would be suitable for me? I just want to make sure that I am ingesting enough calories to fuel my body and still lose. He had suggested the following macro breakdown:
35P:45C:20F
I feel dumb asking this but is that 20gms fat per day? And 35 gms Prot and 45 gms Carb per meal for 6 meals? Sorry to be asking so many questions!!!

The macro split of 35/45/20 refers to PERCENTAGE! So 35 precent of your overall calories should come from Protein, 45% from Carbs and 20% from fats. YOur overall caloric value is 2200 calories, so 192. 5 grams of protein, 247.5g Carbs, and 49 g of fat in 1 day. Do you see what I'm saying? Split up your protein, carbs, and fats into equal portions and over 6 meals, which Frank already has you doing.

IT is a good plan, Frank would not steer you wrong!...as for my name, everyone giggles the first time they type it Good luck to ya! Anymore questions and thats what we're here for!

Thank you all for your information!!! So very appreciated!!!!!!!!!!!

Try the 2200 cals everyday and see how it will affect you. I was thinking only on days you workout hardest.

so that would be about 14 calories per lb of BW...you don't think that is too high?

quote:

so that would be about 14 calories per lb of BW...you don't think that is too high?

If you were sedentary and sat behind the desk all day. I've even thought it may still be too low.

You're trying to fire up metabolism by both, high intense cardio and high intense lifting and left out diet as a third factor.

This message has been edited. Last edited by: Frank,

I went through your diet and if you add the numbers from your diet, way high on the protein and I think you were under 1500 calories 55P:30C:15F, so when I added the carbs and lightened the protein, you were at about 1700 and closer to a 40:40:20

2200 will be a shock to your system and you probably won't be able to finish the meal portions.

I'm going to break this a little more specific, which means try to eat as is without altering or subbing for at least 10 days.

#1: 6 eggs whites, 1/2 grapefruit
1/2 c oatmeal 1 TBS Flaxseed oil.

#2: 1 1/2 scoops muscle provider
an apple only(must) 1/2 cup oats

#3: 4 ounces chicken
3/4 c brown rice, 1 cup green veggies

#4: 3 oz white fish, 1 cup white potato

#5: 4 ounces lean beef (96%), 1 c veggies 1/2 cup rice

#6: 1/2 scoop MP 1/2 scoop UMP Fruit 6 strawberries.

My Quinoa info I'm not sure about because it was twice the calories for a cup. Chunky...is that right? I don't have a package to check.

If so, you may want to trade that off if you're too full on meals.

What I have is 2000 cals, 37P:46C:18F

I didn't have the grms breakdown, so potato is by the cup.

I'm not sure if the protein made you feel bloated, but may have caused the system to back up. Glad you've felt better.