How's my diet?

[Iconoclast]

Just wondering if anyone's got the same dieting issues I have; here's a breakdown on my body:

Age:28
Years training: 10
Wt: 230lbs
Ht: 6'3
Waist:34
BF%: approx 10%
Arms:18"
Calves: 18"
Neck:18"
Chest:48"

Here's my diet....every friggin' day except Fridays when I pig the f$*k out.

8 am Oatmeal with 1 cup berries
1 cup skim milk
1 med, banana
1 cup orange juice
Supps: Ephedra, 3000mg fish oil, 2000iu Vitamin D

12pm: Protein Shake
Cherry Extract
1 tble spoon Cod liver oil

3pm: Chicken Breast
Mixed Greens (Black beans, chick peas, spinach, cabbage, etc.)
1 cup grapefruit juice

7pm: Chicken Breast
1/4 cup oatmeal and 1/4 cup cranberries
Protein Shake
1 tble spoon natural peanut butter
1/4 pure lemon juice
2000mg L-Lysine

This gives me about 2700 cals/day and I train very hard (MMA and weightlifting) 5 days per week. But if I eat any more calories than the above, or eat ANYTHING after 8 pm, I can't lose any fat at all.....none. So I'm starving to death half the time, but I seem to be dropping fat and keeping my muscle mass with 2700. Does anybody else have this problem? I bust my ass in the gym, shouldn't I be able to eat a bit more and still shed unsightly adipose?

I'm going on test soon, so we'll see what influence that has (first cycle ever)
Comments please.

 

[MAYO]

Just wondering if anyone's got the same dieting issues I have; here's a breakdown on my body:

Age:28
Years training: 10
Wt: 230lbs
Ht: 6'3
Waist:34
BF%: approx 10%
Arms:18"
Calves: 18"
Neck:18"
Chest:48"

Here's my diet....every friggin' day except Fridays when I pig the f$*k out.

8 am Oatmeal with 1 cup berries
1 cup skim milk
1 med, banana
1 cup orange juice
Supps: Ephedra, 3000mg fish oil, 2000iu Vitamin D

12pm: Protein Shake
Cherry Extract
1 tble spoon Cod liver oil

3pm: Chicken Breast
Mixed Greens (Black beans, chick peas, spinach, cabbage, etc.)
1 cup grapefruit juice

7pm: Chicken Breast
1/4 cup oatmeal and 1/4 cup cranberries
Protein Shake
1 tble spoon natural peanut butter
1/4 pure lemon juice
2000mg L-Lysine

This gives me about 2700 cals/day and I train very hard (MMA and weightlifting) 5 days per week. But if I eat any more calories than the above, or eat ANYTHING after 8 pm, I can't lose any fat at all.....none. So I'm starving to death half the time, but I seem to be dropping fat and keeping my muscle mass with 2700. Does anybody else have this problem? I bust my ass in the gym, shouldn't I be able to eat a bit more and still shed unsightly adipose?

I'm going on test soon, so we'll see what influence that has (first cycle ever)
Comments please.

As an athlete at 230lbs, your daily protein intake should be between 1 and 1.5 grams of protein per pound of body weight for maintenance. I'm not seeing those amounts reflected here. The following are questions I ask of clients before making an assesment:
1) What are the daily totals for your macro-nutrients (carbs, fat, protein, calories)?
2) What time do you wake, train, sleep?
3) What does your cardio entail?
4) What are your goals?

Fill in the blanks and I'll give you my best shot

 

[Iconoclast]

Thanks for the courteous response

1) I really don't know daily totals for macro-nutrients, which is why I included serving sizes in my diet description. I forgot to include 30 almonds which I toss into my breakfast meal; so my total protein might be for breakfast,snack, lunch, and supper, respectively, might be 30g, 25g, 35g, and 60g....totals 150g/day.

2)I wake at 7:45am, train at 9:00am (weights) and 11:00am (MMA), and then retire to bed at midnight.

3)I do MMA training, so it's pretty intense.....I do this 2-3 times per week. I do some form of cardio every day; if nothing else, I walk 3 miles on the tread. I

4) I want to be 7-8% body fat and about 225-230lbs....I'm not looking for a lot more size, if any---I want to keep the hard earned muscle and vanquish the fat.

Thank you again.

 

[MAYO]

Thanks for the courteous response

1) I really don't know daily totals for macro-nutrients, which is why I included serving sizes in my diet description. I forgot to include 30 almonds which I toss into my breakfast meal; so my total protein might be for breakfast,snack, lunch, and supper, respectively, might be 30g, 25g, 35g, and 60g....totals 150g/day.

2)I wake at 7:45am, train at 9:00am (weights) and 11:00am (MMA), and then retire to bed at midnight.

3)I do MMA training, so it's pretty intense.....I do this 2-3 times per week. I do some form of cardio every day; if nothing else, I walk 3 miles on the tread. I

4) I want to be 7-8% body fat and about 225-230lbs....I'm not looking for a lot more size, if any---I want to keep the hard earned muscle and vanquish the fat.

Thank you again.

Ok, lets try to boost to 230g protein/day, easy fix.
-Add shake containing 1 scoop whey isolate and water to breakfast. This will yield approx 24g protein.
-Immediately post weight training workout take shake containing 1 scoop whey isolate and water along with BCAA's. These can either be pill form or powder. If you go with powder, buy unflavored and just mix them in the shake.
-Pre MMA training take 2000-3000mg liquid l-carnitine. L-carnitine facilitates fat mobilization for energy which helps preserve lean muscle in a low calorie environment.
-I would move the oatmeal from your 7:30p meal to your 12:00p meal
-I would move the peanut butter from your 7:30p meal to your 3:00p meal
The earlier you cut out carbs for the day, the less will be stored as fat. This also puts your body in a glycogen deficit the following morning which means your body must resort to stored fat for energy (reason for the l-carnitine above).
-9:30p Shake containing 1 scoop casein and water along with fiber supplement like psyllium husks. DO NOT LEAVE OUT THE FIBER. Casein will lock your guts up.
The casein will give your body something to feed on while you sleep which keeps your body out of a state of fasting.

Hope this helps, let me know what you think.

 

[Iconoclast]

Cool....you sound very informed. I think it's a good idea to move the oatmeal to an earlier time slot....I don't know why I hadn't thougth of that....but you're right, the oatmeal is too close to bed time. I didn't think the peanut butter would be a problem though?

My trainer thinks I should be adding more protein too; something to the tune of your recommendation. My only hesitation is adding back calories to my diet when I can barely burn fat now.....even if they are calories from protein. He seems to think this added protein will assist, not hinder my goals.

But I''ll beef up the protein and stock up on the supplement s you suggested and see how it goes.
Thanks again....I feel like I owe you a fee or something.