[ttnt23]

stats
150 pounds, 5'3, 21, been lifting 3.5 yrs. currently in 8 weeks of cut diet
third time around have not been able to get lower then 10%
current diet.10%bf. i have been carb deleting and reducign calories, nd ive lost 5 pounds in 8 weeks, nd havent been able to lose nething this week, just wondering what i should do next, i sprint 3 x's a week 40mins and do low intense cardio 4 times a week,workout 6x's a week 1 muscle group a day any suggestions trying to get to about 4% thanks in advance
current suplements; whey,creatine mono, xtend,vita c 2000 mg, multi

cut Diet 1849
Protein:186 =744 calories
Carbs:175 =700 calories
Fat:45 =405

Meal1: 80g=Oatmeal 1 cup(50gCarbs)+Whole Wheat Bread 2(30gCarbs) 25g carb oatmeal
36g protein= half protein shake (2 whole eggs)+(2 egg whites)
5g fat=flax seed oil
Total Calories 289

1cup green tea-2teabag

Meal2: 50 g carb yam +2 brown bread
30gprotein 1 chicken breast
10g fat peanut butter
total 410
Workout: 1hr

Meal 3: 100g carb= 6 white bread) 3 white bread 45gr carb
30g protein shake
Total Calories 300

1cup green tea

Meal 4: 110g carb (2cup rice+1cup vegis) .5cup rice + 1 cup vegi =35g carb
30 g protein (tuna1can)
10 g fat 1 tbsp natural peanut butter
Total calories 350

Meal 5:20g protein egg whites + 1cup vegi 10g carb
Fat :5g flaxseedoil
Total 165

Meal 6:( 30g protein 1cup cottage cheese)
10g carb vegis
15 g fat 10 – 15 almonds
total 295


Day7
Refeed 700 calories
175 additional calories refeed
Meal 1-1.5 cup =75 g carb
Meal2 yam 1cup 65 g
Meal 3-4 white bread or brown 95 g carb
Meal4-rice 1 cup 60g
Meal-5 Vegi +2 brown bread 40g

Cheat meal 540 calories
1 foot long subway sandwich,tom,lettuce, green peps, 350-360 calires
2 table spoon honey 120 calories
Pineapple slices 2= 40 calories

[Freak]

You need refeed days man. Throw in 2/wk and get yourself back up to maintenance with clean carbs. Don't take any dietary fat or fructose on these days because they don't raise leptin.

[islander]

freak def knows more them me but dont forget the 8-10 grams fat in the 2 whole eggs in your first meal. I suck at math but in meal 3 wouldnt it be 520 calories not 300? if 1 gram carb is 4 cal and 1 g protein is 4 calories. 100 g carb (your bread) would be 400 and your 30 g protein shake would be 120 cals. Sorry if im wrong its late lol

[mitbar]

to many carbs imo....drop your carb intake and up your protein.

[ttnt23]

oday 01:54 AM
islander freak def knows more them me but dont forget the 8-10 grams fat in the 2 whole eggs in your first meal. I suck at math but in meal 3 wouldnt it be 520 calories not 300? if 1 gram carb is 4 cal and 1 g protein is 4 calories. 100 g carb (your bread) would be 400 and your 30 g protein shake would be 120 cals. Sorry if im wrong its late lol


lol, no no on my comp i have em stroke threw and on this thing it didnt show up meal 4's jus the las lil bit not the front 100g6bread is what i started with and tapered down to 3 lol my bad dint realize it showed the hole thing up thankss for ur help guys