Diet/Cut Dilemma....opinions please.

[Gibbster]

Hey all..... I'm in a little of a tough spot here.

Weeks 1 and 2 of my current cut were at 2700 cals and a 40-40-20. The first week I dropped 4 lbs and 2% fat as I expected I would. The next week I lost nothing so I changed up to a 50-30-20 split and kept the cals at 2650. I thought the drop in Carbs would have a better effect.

week 3 saw no change on the bf measurement or weight and week 4 saw a drop of 1% bf and no change in weight.
Next to no change in 2 weeks is unacceptable.

I don't want to drop calories any lower. I figure 2600 - 2700 is low enough. (I'm 5'6. 220 lbs, 19% fat right now)

So I'm trying to decide if I want to drop cals further or up the cardio. I currently work out 5 days a week for 1.5 hours each afternoon, cardio 3 mornings of the week.

Anyone have a similar situation in the past? I'm an Endo-meso with more of a Tendancy to the Endo side which tells me I should be doing more cardio anyway. The problem I have with this is I am also trying to maximize strength. Not gain strength (which wouldn't really be possible on a cut) but maximize what I SHOULD have. I'm not very strong by any means which is a result of injuries and lack of dedication over the last couple of years. My strength has been climbing every week which it should be as I'm only 4 weeks in after a long layoff.

Any and all opinions are greatly appreciated.

 

[jasthace]

I don't want to drop calories any lower. I figure 2600 - 2700 is low enough. (I'm 5'6. 220 lbs, 19% fat right now)

Fill out the fields in ths scientific diet calculator,which includes neck and waist size,activity level for a more acturate calorie requirement..
Diet Calculator, Body Fat Calculator
I think you are still eating too much for you cutting goals
You have a LBM of around 170lbs
Thats 2115 calories maintenance at an active energy expenditure level.
Therefore you are still eating above this level by around 600 cals daily.
What exactly are you eating and when?

 

[Gibbster]

I have a problem with BMI calculators. They will tell most Bodybuilders they are severely obese.

My diet right now looks like this:

Meal 1
2 scoops Whey
2 Bananas
Multi Vit, B-Complex, Joint Supplement

Meal 2
6 oz Chicken Breast
3/4 cup Brown Rice

Meal 3 (Preworkout)
6 oz Chicken Breast
3/4 cup Brown Rice

Meal 4 (Postworkout)
2 scoops Whey
2 scoops Gatorade Powder
5 gr Glutamine
400 iu Vit E
1 gr Vit C
Joint Supplement

Meal 5
2 cups Egg Whites
1 Tbsp Flax Seed Oil

Meal 6
2 scoops whey
1 Tbsp Flax Seed Oil



Most people I know use a couple of different formulas for BMR calculations. I have a spreadsheet that gives you the mean average of the three most prominent formulas which bring my BMR to 3185 cals per day. which is why I didn't want to drop to less then 2600 at this point.

Thanks for the link, added to favorites. All information is good information.
Does anyone else think I should drop the cals lower?

 

[jasthace]

Your diet does look good and tight and numbers are acturate depending on exactly how many calories in your whey and other supps.
But you said yourself that you have are at 19% BF,that gives you a LBM of 178.2 lbs.{220 x 19% - = 178.2}
Maintenance calories for a person at this weight is 2675 calories daily.
Therefore you are consumming your required maintenance calories.
You still need to drop 250-500 calories daily.

 

[Gibbster]

Thanks for the tips. I'm on a business trip this week which usually equates to a total dietary meltdown. I think I'm going to just try and control the carbs and that should keep cals and any possible fat gain in check.

I'll give it a week at the 2400 cal level next week and see what comes of it. I'm gonna be hungry