seriously in need of help with my diet!
hey guys, i am pulling my hair out due to frustration with my diet and weight.
i am 5'9", about 212 pounds, at about 9-10% bodyfat. i'm in great shape, but i want to eventually fight at 170 (long-term goal). for now, i want to get down to about 190 lbs. so i can keep fighting at 185 without having to take drastic measures to make weight. i plan on doing this by manipulating my diet, and getting my weight down in a slow, gradual manner. i want to be walking around comfortably at 190.
for the last year or so, i wasn't counting calories at all. i was just eating really good, clean foods. lots of organic greens, lean chicken cuts, veggies, etc. no pasta, rice, or junk food of any kind. one would think that i'd lose weight just by the type of foods that i eat. but no.... i started counting calories, and i was eating at least 4000 calories a day for the longest time.
so i have gradually decreased my calories down to 2500, and although my weight remained the same, i saw myself getting much leaner. it seemed like i was making great progress, and then all of a sudden, it was like i was back-tracking. i started putting weight back ON, and i could see myself losing the leanness that i gained.
here i am now, trying to figure out WTF i'm doing wrong!? please, please, please someone help.
below is what i ate today, and when i ate it
9am - wake up and have BCAAs
10-11am - cardio/conditioning workout
11am - 15g waxy maize, 15g hydrolyzed whey protein
12pm - 55g oats, 1.5 cup almond milk (unsweetened), 80g spinach, 40g chicken breast (cooked), 1 greens shake (15g plant protein, 5ml fish oil, 1/2 serving of a greens supplement)
2:30pm - 40g chicken breast, 80g spinach, 2 cups almond milk, 2 egg whites
5pm - 160g sweet potato, 1 tbspn whipped butter, 40g chicken, green shake, 1 cup almond milk, 40g spinach
7-8:30 - muay thai
8:30 - 15g waxy maize, 15g whey
9:00 - 1 cup almond milk, 40g spinach, 55g oats, 40g chicken, 1 green shake
11:30 - 80g spinach, 20g cheese, 1 whole egg, 40g chicken, 1 tomato, 8 oz mushrooms, 1 green shake
YES, i actually weigh out EVERYTHING to the gram.... so there's no assumptions on how much i'm actually eating. i use a calorie counter to log exactly what i eat and keep track of my macronutrient breakdown.
for the daily diet i listed above, it's 80g fat, 225g carbs, and 225g protein. so it's a 35/35/30 PRO/CHO/FAT breakdown. 2500 calories total
i usually keep it the same, even on days i don't train. sometimes i might eat less carbs on non-training days and eat more chicken or an extra egg.
here's a typical training schedule for the week:
monday - am: bjj / pm: mma
tuesday - am: bag work / pm: wrestling
wed - am: conditioning / pm: bjj
thur - am: easy swim / pm: muay thai
fri - pm: bjj
sat - am: wrestling/bjj
sunday - OFF... i vegetate
so i'm obviously training a shit load, obviously burning tons of calories, and i'm pretty damn sure that eating only 2500 calories a day puts me at a pretty big calorie deficit. i don't think that 2500 cals is too little, but i may be wrong. i have no idea anymore.... somebody please help me!