Need advice with my nutrition plan...can't get below 9%BF

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posted by lightout

Hi
Im 31 6'2'' 192lbs about 8-9% BF(i am using a caliper) i have been following a cutting diet for the past 8 weeks now,but for the past 2 weeks now i have been block at 8-9% BF i can get it any lower maybe i have to change my diet so please take a look at my nutrition plan:

MEAL 1- 2 egg,5 egg whites,2 slices of whole wheat stone ground bread,1 TBS of flax seeds.

MEAL 2- 2 scoops of whey protein,1 cup of skim milk,1 apple

MEAL 3- 200g of chicken breast,1/2 cup of brown rice,1 cup of cabbage,1 apple.

MEAL 4- 1 can of tuna,1 cup of lentils,2 cups of lettuce.

MEAL 5- 200g of chicken breast,1/2 cup of brown rice,1 cup of cabbage

MEAL 6- 1 cup of 1% cottage cheese,1TBS of sugar free jam,1 TBS of flax seeds.

And i use 1 TBS olive oil in my eggs and some when i boil my rice.

I train 4 days a week monday,tuesday,thursday,friday.I do sets of 8-10 reps.I do cardio 30min 4 days a week.

Please give me your opinion.

P.S. I am starting a clean bulk in a few weeks.what should i change in my diet so it becomes a BULKING DIET?

posted by canibalistic_js

How about 10 egg whites, plain oatmeal in the morning instead of slices of bread.

Get the leanest whey protein possible I prefer isopure but its expensive but worth is.

No milk no cottage cheese replace those with a shake and spread the 200 grams of chicken breast to about 2 meals and increase the amount of chicken by a by about another 2 or 3 chicken breasts. Cut off carbs after 3-5pm and Do not eat anything fatty after 3-5. All starchy carbs should be eaten mainly in the morning to increase your natural slin levels which will help you better use your protein. AS far as diet goes thats really about all you can do but the only other thing I would recommend would be to increase your cardio to about 45 min at a low intesity biking or walking at an incline or whatever and maybe a stack of ECA, Clen, or T-3 but I'm not recommending those to you unless you are of age by a few years. Also, what are your current stats?

Also I didn't really get into carb depleting but what you can do for 3 days is M-w eat about 400 grams of starchy carbs (sweet potatoes and brown rice) no fiborous (veggies) on Day 1, day 2 eat about 300 of starches, then day 3 200, then on the fourth day eat about 300 of fiborous carbs veggies, day 5 100 of veggies, and on day 6 no carbs none, Zero! Throughout the entire plan you will be miserable and have little energy and you should keep your training to low intensity to avoid losing too much muscle. Also your protein should still be about 2 times your lean body weight. If I think of anything else I'll post it. Oh, and if you get hungry get some lean organice fatfree peanut and have a tablespoon to curve and hunger, it helps.

posted by RHNewfie

Excellent post cani

posted by lightout

Thanks a lot but what should i changes in my diet so it becomes a BULKING DIET? should i just up the carbs?? thanks

posted by canibalistic_js

Everything on an all you can eat buffet as often as possible, everything on the dollar menu at Mc Donalds, highier protein intake, ans 3-4 times the amount of protein in grams. 300grams in protein = 900-1200 grams of carbs

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