Hi Guys,
I was hoping you could give me some help and advise regarding my diet / nutrition.
I managed to bulk up to around 86KG from Jun-Jan, (Started at 72KG) all my main lifts went up which hopefully meant i gained quite a bit of muscle but i had a high body fat % to start with approx 22-25%
Decided it's time to cut down and so far I've lost around 5-6KG in just over 2 months. (Weight as of 9/03 was 80.8KG)
My question is why doesn't my body have that shape / definition to it? I see all these transformations with people weighing alot more than me but within 4-6 months they look good. Their body takes shape whereas i feel mine just stays the same.
According to My TDEE Calculator my cutting calories should be around 1550-1700 so in the last 2 months I've worked myself down from my maintenance which is 2300 to 1650.
Below is my meal plan which is tracked using My Fitness Pal. (I work nights so i usually train in the morning 07:00 and stick to this on my work days off)
Pre Workout - P14 C45 F10
Bagel
Grenade Choc Spread / Smooth Peanut Butter
Post Workout - P30 C32 F5
50G Fine Oats
Protein Powder
Lunch P40 C 17 F14
Chicken Sausages
Home Made Sweet Potato Fries
Smooth Peanut Butter
Snack 1 P35 C2 F2
Protein Shake
Egg White
Snack 2 P8 C1 F15
Almonds
Baby Bell
Dinner P42 C24 F3
Chicken Breast
Veg
60g Rice
Approx Total P 170G - C 125G F 55G
I'm not a fussy eater and can literally eat the same thing over and over again which i tend to do. I might swap the Lunch and Dinner around or change the Sausages for Low Fat Beef Mince / Pork Mince or have a protein Pizza however the Macros are always consistent.
My body tends to gain weight quite quickly, and i was able to bulk upto 86KG by consuming around 2800 Calories which although seemed low worked ok for me.
My Training plan IMO is ok. I work out each body part twice a week using an Upper Lower - Push, Pull, legs routine.
Stats -
Bench - 1 Rep Max - 117.5KG (259lbs)
Squat - 1 Rep Max - 147.5KG (325lbs)
Deadlift - 1 Rep Max - 165KG (364lbs)
OH Press - 1 Rep Max 70KG (154lbs)
Am i doing anything wrong or missing anything?
I was hoping you could give me some help and advise regarding my diet / nutrition.
I managed to bulk up to around 86KG from Jun-Jan, (Started at 72KG) all my main lifts went up which hopefully meant i gained quite a bit of muscle but i had a high body fat % to start with approx 22-25%
Decided it's time to cut down and so far I've lost around 5-6KG in just over 2 months. (Weight as of 9/03 was 80.8KG)
My question is why doesn't my body have that shape / definition to it? I see all these transformations with people weighing alot more than me but within 4-6 months they look good. Their body takes shape whereas i feel mine just stays the same.
According to My TDEE Calculator my cutting calories should be around 1550-1700 so in the last 2 months I've worked myself down from my maintenance which is 2300 to 1650.
Below is my meal plan which is tracked using My Fitness Pal. (I work nights so i usually train in the morning 07:00 and stick to this on my work days off)
Pre Workout - P14 C45 F10
Bagel
Grenade Choc Spread / Smooth Peanut Butter
Post Workout - P30 C32 F5
50G Fine Oats
Protein Powder
Lunch P40 C 17 F14
Chicken Sausages
Home Made Sweet Potato Fries
Smooth Peanut Butter
Snack 1 P35 C2 F2
Protein Shake
Egg White
Snack 2 P8 C1 F15
Almonds
Baby Bell
Dinner P42 C24 F3
Chicken Breast
Veg
60g Rice
Approx Total P 170G - C 125G F 55G
I'm not a fussy eater and can literally eat the same thing over and over again which i tend to do. I might swap the Lunch and Dinner around or change the Sausages for Low Fat Beef Mince / Pork Mince or have a protein Pizza however the Macros are always consistent.
My body tends to gain weight quite quickly, and i was able to bulk upto 86KG by consuming around 2800 Calories which although seemed low worked ok for me.
My Training plan IMO is ok. I work out each body part twice a week using an Upper Lower - Push, Pull, legs routine.
Stats -
Bench - 1 Rep Max - 117.5KG (259lbs)
Squat - 1 Rep Max - 147.5KG (325lbs)
Deadlift - 1 Rep Max - 165KG (364lbs)
OH Press - 1 Rep Max 70KG (154lbs)
Am i doing anything wrong or missing anything?
from Bodybuilding.com Forums - Nutrition https://ift.tt/2NYKfbg
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