My current diet and results

[jscore]

So here's my current diet:
http://fitday.com/WebFit/PublicJourn...Owner=jscore55

Cals Fat Carb Prot
Foster Farms Chicken Breasts ( 8 oz ) 245 3 0 47
Foster Farms Chicken Breasts ( 8 oz ) 245 3 0 47
Foster Farms Chicken Breasts ( 10 oz ) 306 4 0 58
Egg, white only, cooked ( 7 white ) 115 0 2 24
Bread, whole wheat, 100% ( 1 regular slice ) 69 1 13 3
Salmon, baked or broiled ( 6 oz, boneless, cooked ) 292 13 1 41
ON Whey Protein ( 1 serving ) 110 2 3 23
Orange juice drink ( 10 fl oz ) 165 0 42 1
Mixed salad greens, raw ( 2 cup, shredded or chopped ) 18 0 3 2
Fish oil, salmon ( 2 tablespoon ) 245 27 0 0
Total 1810 54 64 245

I'm at about 167lbs (5'8, ~11% bf) down from around 188 in January.
Goal to get down to 8% bf in 2 months.

I have noticed that my lifts have remained pretty much the same/few lbs heavier even while on such carb restricted diet. All my lifts are still pretty strong.

Any comments, suggestions welcome.

Thx

[Bouncer]

can you put that in terms of meals. like meal1, meal2, etc..

[jscore]

Meal 1:
7 egg whites
2 pieces of whole wheat bread
1 AST Multivitamin
1 Animal Pak Flex

Meal 2:
8oz chicken breast
1 cup salad
5 caps fish oil

Meal 3:
8oz chicken breast
1 cup salad
5 caps fish oil

Meal 3:
10oz chicken breast
1 cup salad
5 caps fish oil

Meal 4:
8oz salmon
1 cup salad
5 caps fish oil

workout:

post-workout meal 5:

2 scoops whey protein
5 g l-glutamine
5 g bcaa
10 oz orange juice

Meal 6:
8oz chicken breast
1 cup salad
5 caps fish oil

Before Bed (30 mins):
3 caps ZMA

I also eat few servings of nuts throughout the day.

No food after 7:30pm. I go to bed at 10-10:30pm

[Bouncer]

looks pretty decent. if you are getting good results while maintaining your strength, well you cant ask for anything better then that.

what are the times at which you eat the meals. I ask because you said you don't eat after 7:30. what time do you start eating, 5am? with 7 meals a day, seems like you are cramming them in during the day. for example, i eat 7 meals a day, first meal is 8am and my last meal is 11pm.

if i were you i would add a whey casein shake before bed. your body is definitely eating some muscle over night in the calorie restricted state you are in. the slow digesting casein will give you a nice slow supply of protein all night.

[jscore]

looks pretty decent. if you are getting good results while maintaining your strength, well you cant ask for anything better then that.

what are the times at which you eat the meals. I ask because you said you don't eat after 7:30. what time do you start eating, 5am? with 7 meals a day, seems like you are cramming them in during the day. for example, i eat 7 meals a day, first meal is 8am and my last meal is 11pm.

if i were you i would add a whey casein shake before bed. your body is definitely eating some muscle over night in the calorie restricted state you are in. the slow digesting casein will give you a nice slow supply of protein all night.

Thanks for your feedback!

Here're my times (i try to space them 2-3hrs apart),

Meal 1) 7:30
Meal 2) 10:00
Meal 3) 12:30
Meal 4) 3:00
Meal 5) 5:00
Post-workout meal) 6:00
Meal 7) 7:00-7:30

Between 7:30 and 10:30 I may have nuts or an apple before I hit the sack.

I'm going to buy some whey casein and do that before bed.

[sonis9]

good looking diet bro. now just slowly add cardio, and cut back those calories from fat.(nuts first) that should get you where you are going.

[jscore]

good looking diet bro. now just slowly add cardio, and cut back those calories from fat.(nuts first) that should get you where you are going.

hey sonis9,

i'm doing HIIT cardio first thing in the morning on an empty stomach 4-5 days a week.

thanks for your feedback bro

[Bouncer]

Between 7:30 and 10:30 I may have nuts or an apple before I hit the sack.

I'm going to buy some whey casein and do that before bed.

you dont want to be eating sugar (apple) or fats (nuts) before bed bro. protein would be the only thing i would recommend.

[Bouncer]

cut back those calories from fat.

i dont agree with that. all his fat cals are coming from good sources. if anything, i would cut some of the sugar but not the fat.

also, one thing i would change is the OJ in the post workout shake. the acid in the OJ is not the best for post workout.

[sonis9]

bounc- i will agree with cutting the OJ (sugar) post workout, but other than that his only source of energy besides fats are in meal 1.(bread) so that leaves no other alternative on were to cut calories. not from protein, we both know that. even though nuts are good fats he is all ready haveing a good fat with every meal. so thats why said the nuts would be my first choise to cut. if your eating a 1/2 cup 2x a day. cut it to one. see where that gets you. the cut it to zero, and so on.

[Bouncer]

bounc- i will agree with cutting the OJ (sugar) post workout, but other than that his only source of energy besides fats are in meal 1.(bread) so that leaves no other alternative on were to cut calories. not from protein, we both know that. even though nuts are good fats he is all ready haveing a good fat with every meal. so thats why said the nuts would be my first choise to cut. if your eating a 1/2 cup 2x a day. cut it to one. see where that gets you. the cut it to zero, and so on.

ok got ya.

[jscore]

I was feeling so lightheaded yesterday (low blood sugar). I had one apple and I felt much much better. Now I bought this tea (it's naturally sweet but has <1g of carbs) maybe it'll help me trick my body into eating sugars.

[Bouncer]

I was feeling so lightheaded yesterday (low blood sugar). I had one apple and I felt much much better. Now I bought this tea (it's naturally sweet but has <1g of carbs) maybe it'll help me trick my body into eating sugars.

doesn't work that way bro. products that have splenda or aspratame or any artificial sweetener have no effect on blood sugar. thus, if you feel light headed and drink the tea, you will continue to feel light headed.

let me ask, what time of the day did you start feeling light headed? after which meal? you may need to start adding in some low GI carb sources, Whole Oatmeal, brown rice etc.. to avoid the blood sugar crash that you had yesterday.

[coffee-guy]

Carbs are way too low - I know guys that come into a contest staying at 200g+ of carbs a day and they end up in great shape - you're going to end up eating muscle before too long if you don't adjust...

[jscore]

doesn't work that way bro. products that have splenda or aspratame or any artificial sweetener have no effect on blood sugar. thus, if you feel light headed and drink the tea, you will continue to feel light headed.

let me ask, what time of the day did you start feeling light headed? after which meal? you may need to start adding in some low GI carb sources, Whole Oatmeal, brown rice etc.. to avoid the blood sugar crash that you had yesterday.

It was around 3-4pm. So after a couple of meals with no carbs, I guess fish oil doesn't quiet work the same way. Ok, I'll add few servings rice/oatmeal here and there. What's a good amt (in g) of carbs to aim for?