Need help with dieting- cutting up time.

[idan5688]

Hello everyone, im 181 lbs around 17-18% BF.

My goal is to cut up as much as I can and then continue bulking up.



Right now my diet looks like that:

Meal 1 :

1 cottage cheese 1/2% fat + 2 whole weat Crackers. - 40 cals, 7g carbs each cracker.

Meal 2:

1 Scoop of optimum whey 100% protein.

Meal 3 :

200 grams of chicken breast + 1 whole wheat cracker.

Meal 4 :

1 Tuna + 2 eggs white + 1 whole wheat cracker + 1 small spoon Olive Oil.

Workout
_______________________________________________

after lifting - : 1.5 scoop OPTIMUM WHEY + 3/4 Table Spoon of grape sugar.

20 mins after drinking Protein I'm having 40 mins Cardio.
_______________________________________________-
30 mins after Cardio - Meal 6:

200 grams of chicken breast + 100 grams of brown rice.

Meal 7:

1 Cottage Cheese + 1 small spoon Olive Oil.


eating 12-13 vegies a day.

basicly I'm kinda stuck and not losing weight, cutting up very very slowly, doing cardio 3 times a week. 40 mins each.
doing Lifting 5 times a week.





Please help.

thanks,

Idan.

[Bouncer]

that is a bad diet bro. you are starving yourself and in the process slowing down your metabolism.

ditch the cottage cheese in the morning. that digest very slow. you want a faster acting protein source.

get rid of the damn crackers. eat a real complex carb source such as brown rice, yams, oats, etc..

meal 2 is not a meal, its a drink. change that.

more healthy fats like natural peanut butter, fish oil etc..

bigger sized portions, 5oz of chicken is nothing. make it 8oz.

[idan5688]

what about protein shake when I wake up, and 30 mins later eating the cottage?
how much grams of Carbs a day?

and how much fat to add?

[Bouncer]

take a look at my diet that i posted in the nutrition section and kind of apply it to yourself.

for example, your meal 2 could have some oats and natural PB mixed in a blender.

meal 6 could be some lean beef and rice.

you need more sources then just chicken and tuna.

[idan5688]

alright, taking a look.

[Bouncer]

remember i weight less than u. eating to much protein will lead to high calories intake.

thats why i said apply it to yourself. that means take some ideas from my diet and scale it to yourself.

but remember, you cut it down to much and your metabolism will suffer. that is where you are at now. hell, you could eat a lettuce leaf and that is it and you wont lose weight. you have slowed your metabolism to a crawl.

[idan5688]

got it man, just tell me how did u plan it ?

how much grams of protein a kilo and how much carbs?
also , how much fat?

and what about cardio?

[Bouncer]

i don't count anything bro. i go by how i look from week to week and adjust the diet accordingly. maybe someone here can help you better with the numbers.

i can give you rough estimates for myself.
300 grams of protein
300 complex carbs
70 grams fat

comes out to 3030 cals a day.

again though that is a rough estimate.

[idan5688]

what about cardio advices?

should i stay with 40 mins 3 times a week?

[Bouncer]

thats fine but make sure it is just a brisk walk. no high intensity shit. high intensity does not burn fat.

[idan5688]

how long should I run the new diet ?

will I be needed to cut the carbs and calories again in order to get 10-12 % BF ?

[Bouncer]

run it until you get the results you want. cutting calories should be nessary if you are doing things the correct way.

[idan5688]

but if im losing weight , my bmr changes, means i need to change calories intake with time, dont I?

anyway, my bmr is 2200, and i had this new diet 2400 calories, 3 times cardio of 500-600 calories burning should be fine. I guess.

[Bouncer]

you complicate things to much. follow the diet, if after awhile you stop losing fat you will need to adjust. no need to stress bro.

[idan5688]

alright man, thanks for helping, i'll keep updating.