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Old 09-14-2011, 10:13 PM   #1 (permalink)
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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!
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Old 09-15-2011, 06:13 PM   #2 (permalink)
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Personally i'd drop the amount of carbs youre eating. I'd also eat 3 whole eggs within 30 minutes of waking to get the fat burning process going each day.

With all your training your calorie intake maybe too low. Are you aware of your BMR?
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Old 09-15-2011, 07:49 PM   #3 (permalink)
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Originally Posted by The Lone Wolf View Post
Personally i'd drop the amount of carbs youre eating. I'd also eat 3 whole eggs within 30 minutes of waking to get the fat burning process going each day.

With all your training your calorie intake maybe too low. Are you aware of your BMR?
i have a heart rate monitor that i've used to determine my BMR, and it's roughly 2200 calories. without training, i burn on average 100 calories per hour, but a few less than that during sleep.

some people on other boards are saying to drop the protein amount and up the carbs. you're saying increase fat and drop the carbs....

i just think i'm eating way too little?
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Old 09-16-2011, 09:51 AM   #4 (permalink)
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Well your protein intake is a little on the high side for your body weight. Your protein intake should be around 1.5g per kilo of lean body mass, so you could drop it a little. My main concern when i read your post was that you dont get enough essential fats. I'm sure youre aware of their health benefits and effects on increasing metabolism. Have you considered substituting your chicken in the evening to lean white fish?

I'm no nutritionist, i'm only going off personal experience and research i've done myself to help me achieve my goals. There are others on this board who's advice will be of much more value than mine.



Do you take any supplements ontop of your BCAAs?
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Old 09-22-2011, 10:14 AM   #5 (permalink)
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In my opinion, You should Focus on your cardio for now, Lower your Protein Amount, Because basically your percentage of fat is 9-10%, So your 212 pounds is from your Muscle, what you need to do now is Reducing your Muscle size, Just like Bruce Lee Did. This article might Help you: http://www.livestrong.com/article/24...e-muscle-size/
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