new diet help!

[ROCKETW19]

Ok I went from 245 @ 12.4% BF to 235.8 @ 8.7% BF in 2 months! I was very happy with that. My new diet dosnt seem to be working as fast and I was looking for some guidance on what and when to eat certain foods. here is my current diet.
meal 1
6 egg whites 2 whole eggs 252 cals 48g protein
Whey protein, oats, bananna, flax oil, natty PB. 730 cals 66g protein

Extreame Cardio 1 sometimes 2 hours

meal 2
Whey, creatine, waxy maize 363 cals 48g protein

meal 3
Bison, brown rice, 2 eggs 850 cals 60g protein

Lift weights

meal 4
Whey, creatine, waxy maize 363 cals 48g protein

meal 5
dinner? 650-750 cals 50-60g protein

meal 6
Casein protein 240cals 48g protein

total cals=3450
protein=368

BMR=2479
I figure I burn 1000 cals between both my workouts

what can or should I change up?

EDIT I forgot to ad that I eat a hand full of cashews and drink a diet monster betwee meal 3 and workout. thats another 170cals

[FrankTheTank55]

Why did you change it? If you were happy with how it was working?

[ROCKETW19]

Why did you change it? If you were happy with how it was working?

As I lost the BF it started going away slower and I feel stuck right now! the numbers of cals I use per day and the cals I eat per day are to close. I either need to do more cardio(probably not) or cut more cals!
either way it will suck Im starving all the time as it is! good thing is Im at peace with looking smaller and actually being smaller. that was very hard to over come. As fog-hat and Bouncer said just stick to it, it was hard but I did!

[Bouncer]

didnt see this thread until you pointed it out in the other thread. i will respond tomorrow bro. its 3:30am here, tired as hell. :)

[Bouncer]

i think your cardio and meal timing around it is fucked up. why are you having a PWO shake after cardio? why are you having such a big meal before cardio? you are loading your body up with carbs both before and after cardio. kind of makes that cardio session worthless. 2 hours of cardio is also to long. can you say muscle wasting?
i would suggest you do cardio first thing before your meals. do 45 minutes instead of 2 hours. then have your first meal. cut the shake early in the day, there is no need for waxy maize after cardio.

[NYCmitch25]

Why did you change it? If you were happy with how it was working?

right
i would eat normal for two weeks then go back to the diet. run it no longer than 6 weeks. 30/40/30 p/c/f for 2 weeks

[NYCmitch25]

looks pretty good, i think you need a "carb-up" day 6 or 7 (saturday or sunday) i noticed you were very low carb of that diet under 100 grams per day! you could do 2 weeks then carb up but if you doing intense training then i wouldnt.
I would keep carbs to below 50-100 grams and comsumer during PRE and PWO shake /meals only, keep your protein at 1.5 grams per/lbs (368) which is good. I would more dietary fat! 1/2 calories should be coming from fat! For starters at least 6 grams of fish oil per day + MCT or DAG oil, handful of nuts 2-3 times a day. I would add coffee or redbull at meal 1 kick start the day. I wouldnt do this for more than 4-6 weeks.


As far as foods pick from varied protein sources i.e. eggs, fish, chicken and lean red meat.
meals examples -
egg white omelette with veggies (with 1 whole egg + 4 whites)
fast food Wendys side salad w/ 2 burgers (ditch the buns)
grilled caeser chicken salad w/ low fat dressing.

[ROCKETW19]

i think your cardio and meal timing around it is fucked up. why are you having a PWO shake after cardio? why are you having such a big meal before cardio? you are loading your body up with carbs both before and after cardio. kind of makes that cardio session worthless. 2 hours of cardio is also to long. can you say muscle wasting?
i would suggest you do cardio first thing before your meals. do 45 minutes instead of 2 hours. then have your first meal. cut the shake early in the day, there is no need for waxy maize after cardio.

I have a PWO shake after cardio only cuzz I didnt know what else to do?
I have a big meal before cardio cuzz I feel hungry without it. I eat at 9am and train MMA (cardio) at 11am is that still no good? I dont think I could wait untill after MMA to eat.
The 11am Cardio (MMA) is the first class I can make it to. Should I try and not eat before MMA? maybe just Whey?
I have to do 2 hours sometimes 1 hour tai boxing 1 hour grapling. most days are just one or the other.
Man this stuff is so confusing to me? thanks for the help.

[ROCKETW19]

looks pretty good, i think you need a "carb-up" day 6 or 7 (saturday or sunday) i noticed you were very low carb of that diet under 100 grams per day! you could do 2 weeks then carb up but if you doing intense training then i wouldnt.
I would keep carbs to below 50-100 grams and comsumer during PRE and PWO shake /meals only, keep your protein at 1.5 grams per/lbs (368) which is good. I would more dietary fat! 1/2 calories should be coming from fat! For starters at least 6 grams of fish oil per day + MCT or DAG oil, handful of nuts 2-3 times a day. I would add coffee or redbull at meal 1 kick start the day. I wouldnt do this for more than 4-6 weeks.


As far as foods pick from varied protein sources i.e. eggs, fish, chicken and lean red meat.
meals examples -
egg white omelette with veggies (with 1 whole egg + 4 whites)
fast food Wendys side salad w/ 2 burgers (ditch the buns)
grilled caeser chicken salad w/ low fat dressing.

6 grams fish oil? Is that normal or is it body weight dependent? I hate fish oil I burp it up. I use flaxoil. but if needed I wil suck it up.

[NYCmitch25]

fish or flax oil either one is fine

[Bouncer]

fish or flax oil either one is fine

fish oil is the better choice.

and rocket, 6 grams is a high dose IMO. just like any supplement, to much of something is not a good thing.

[Bouncer]

I have a PWO shake after cardio only cuzz I didnt know what else to do?
I have a big meal before cardio cuzz I feel hungry without it. I eat at 9am and train MMA (cardio) at 11am is that still no good? I dont think I could wait untill after MMA to eat.
The 11am Cardio (MMA) is the first class I can make it to. Should I try and not eat before MMA? maybe just Whey?
I have to do 2 hours sometimes 1 hour tai boxing 1 hour grapling. most days are just one or the other.
Man this stuff is so confusing to me? thanks for the help.

well when you said, 1-2 hours extreme cardio. i was thinking you were talking treadmill type cardio. you need the food to fuel your MMA training.

[NYCmitch25]

fish oil is the better choice.

and rocket, 6 grams is a high dose IMO. just like any supplement, to much of something is not a good thing.

not 6 at once, 2g 3 x a day preferably meals. i think the best choice is variety of sources - fish / flax / oil / mct /dag . normally i agree with that but its oil lol. doctors perscribe those dosages to ppl all the time with cardiac issues. i wouldnt say its unsafe.

[Bouncer]

not 6 at once, 2g 3 x a day preferably meals. i think the best choice is variety of sources - fish / flax / oil / mct /dag . normally i agree with that but its oil lol. doctors perscribe those dosages to ppl all the time with cardiac issues. i wouldnt say its unsafe.

its important to be clear here. are you talking 6 grams of total fish oil or are you talking about the actual EFA part? most fish oil caps only have 300mg per cap of actual EPA and DHA (the beneficial stuff) even though they say "1000mg concentrated fish oil"

so if you are going by the concentrated fish oil part, that is only 6 fish oil pills a day. if however you are talking about EPA and DHA that would be 20 fish oil caps a day.

[NYCmitch25]

ah shit no your right def not 20.