What is going on with my diet? Help please!!

[elseano]

I just started hitting my diet really hard before my next cycle, and things have been going pretty well. When I started I was at 6'0" 215lbs 13% bf and now I'm sitting at 205 lbs and 10% bf after about a month of dieting. Unfortunaly, my weight dropped 10lbs in the month as well. I'm curious to know if I'm actually losing muscle with the fat? I was hoping to retain as much muscle as possible and finally get the abs I've been meaning to.

Normal day diet:

8:00 - 45g protein shake
9:00 - 2 special k granola bars
12:00 - 2 grilled chicken breats
2:30 - granola bar
4:30 - pre-workout NO-xplode shake(have to take on empty stomach)
5:00-7:00(workout)
7:00 - grilled or baked chicken breast and 45g protein shake
9:00 - oats and 6eggs(whites)
11:00 - 45g protein shake
bed time

Am I just missing on the calorie intake? If so, I've never really stuck to a strict diet, always tried to bulk. With that in mind, this is all new to me. What can I eat to keep my fat intake low and calories high? I'd really like to see 215lbs again, and still retain my lower bf. Also, I'm about 2 weeks out from starting a adrol(50mg ed)/sust(275mg eod) cycle. Thanks in advance.

El Seano

 

[oarkinsm]

Before

215lbs at 13%
Lean body mass of 187lbs Body fat weight 28lkbs


After
205 at 10%
Lean body Mass 180lbs body fat weight 25lbs


So looking at these figures you have lost 7lbs of muscle and 3 lbs of fat. So yes you have lost alot of muscle. How are your gym sessions going are you still getting stronger as I belive that is inmportant also to see ifyou are losing muscle mass.

 

[Bob Smith]

It looks like you are keeping your carb intake pretty low. That could be one reason why your weight/LBM has dropped so much in a month. Most of that weight is likely to be water, as theres almost no way you dropped 7 pounds of muscle in 4 weeks. 1 or 2 is a possibility, but not 7. Relax and keep going with your diet.

 

[pupeye]

Before

215lbs at 13%
Lean body mass of 187lbs Body fat weight 28lkbs


After
205 at 10%
Lean body Mass 180lbs body fat weight 25lbs


So looking at these figures you have lost 7lbs of muscle and 3 lbs of fat. So yes you have lost alot of muscle. How are your gym sessions going are you still getting stronger as I belive that is inmportant also to see ifyou are losing muscle mass.

I believe your math is wrong for "After" 10% of 205 is 20.5 not 25.
205 At 10%
Lean bosy mass 184.5 body fat weight 20.5
That comes out to 2.5lbs of muscle and 7.5lbs of fat lost.

 

[elseano]

Thanks guys. My workouts are much more intense than how I was training, trying to compensate for losing weight to keep my strength/size as close to the same as possible. Is there a specific number I should be shooting for with my carb intake? I try to throw in brown rice and wheat bread a couple times a day with my meals as well. Thanks again fellas.

El Seano

 

[j martini]

No offense but your diet sucks you cannot count a granola bar as a meal. You should increase your protein eating protein at every meal also vary you carb intake have 100g on a low day, about 200-250 moderate and 400g high.

I would dump your current diet especially the granola bars. Have oats and 10 egg whithes as your first meal. Have a baked potato or rice with your chicken replace your granola bars with protein shakes and tuna.

 

[Bob Smith]

No offense but your diet sucks you cannot count a granola bar as a meal. You should increase your protein eating protein at every meal also vary you carb intake have 100g on a low day, about 200-250 moderate and 400g high.

I would dump your current diet especially the granola bars. Have oats and 10 egg whithes as your first meal. Have a baked potato or rice with your chicken replace your granola bars with protein shakes and tuna.

Other than the granola bars, I like his diet more than the one you suggested.

 

[Grizzly]

Other than the granola bars, I like his diet more than the one you suggested.

That's because you're carbophobic. Carb hater! Carb hater! They're nutrients just like all the rest. Why, Bob, why must you hate them so?

 

[elseano]

I guess I need to work on finding a good substitute for the granola bars Maybe a can of tuna/chicken. Thanks all.

El Seano

 

[Bob Smith]

That's because you're carbophobic. Carb hater! Carb hater! They're nutrients just like all the rest. Why, Bob, why must you hate them so?

Im rather carb-intolerant, personally, so I advise others to be the same! Seriously though, I dont respond well to high carb diets.

 

[j martini]

Im rather carb-intolerant, personally, so I advise others to be the same! Seriously though, I dont respond well to high carb diets.

Well thats why we dont agree. And i was being conservative with his carb intake, mysel i never go below 400g carbs and 5000cals while pre contest dieting so i am rather carb tolerant.

I think we will both agree that if he dumps the granola bars and replaces them with a tin of tuna that would be beneficial.
I also think he should have some carbs first thing in the morning a breakfast without carbs dieting are not is a big no-no.