I have been lurking for a while but I like this site so much I decided to finally post. I’m dieting right now and am wondering what to do next. Ideally I would like to get around 8%bf I have loosely been trying to follow thibs “beast evolves” program but I have screwed up alittle bit along the way and am not sure what to do next.
here are some stats on me…
Im 24 6’2 11%bf and 213lbs. I have been doing thibs ovt and trying to do the Berardi “dont diet” ( 3 meals of c & p, and 3 of p & f) In about 4 weeks ive gone from about 14% bf @221 lbs and a lbm of 187lbs to about 11% @213 lbs and a lbm of 189 lbs.
My problem is i think my progress has slowed and I should change something in my diet. What I think i did wrong from the beginning was I started eating only about 2400kcal a day probably to low but im not sure.
should I stay with my same plan and just take out more calories? or do I raise my calories for a week or two and then go back to the original diet? or should I find another diet? as you can see I dont know what do.
my diet
450kcal 50protein 35g carbs 2g fat
450kcal 50P 65g carbs 4g fat
400kcal 60 40g c 3g f
400kcal 50p 10g c 15gf
5 400kcal 60p 25g c 10 f
250kcal 40p 5g c 5f
tot 2400kcal 310p 180c 40f
I have about 6-8grams of fish oil during meals 4-6 that i did not count. I also use protein,glutamine,BCAA’s, and bought flax but am not sure when to take it.
could my fats be to low and carbs to high? could i just stay with the same diet and lower carbs?
so what do I do? suggestions would be great.
thanks alot
Welcome. It looks like you have a pretty good plan going, and you know where you want to be. Since you are stagnating, it is definitely time for a change. Remember that as your weight goes down, you have to change your diet to match, and as your bodyfat goes lower, it gets harder to lose it without muscle as well.
I would bring up the cals for a week or two, and bring in more intensity into your workout to match. More fat would be good, and on heavy days, you can have more carbs post workout.
Consider adding about 25% more carbs on workout days for a couple weeks, and use those days to bring your weights up and go lower volume. You can get some strength increases, which will help your goals as well.
Without more specifics, that is about all I can say. Except for the flax…have that in a shake. But not around your workout. You can have it in oatmeal, too.
Good on you asking the questions, and feel free to ask more. That’s what we’re here for.
bro youve lost 7 lbs in four weeks. If your looking to preserve as much muscle as you can which I hope you are being 6’2" and 213 then your losing at a perfect pace 1-2 lbs a week. Unless you have some photo shoot or pressing date stay patient and make changes small ones as needed bi weekly.
lfa10, there’s a saying … “If it ain’t broke …” (grin)
Your plan is getting you some very nice results! Along with weighing and measuring body fat, take your measurements:
chest
arm
waist
hips
thigh
calf
Weight and taking the above measurements should be done every week, on the same day.
You’re doing great, lfa10!!! Seriously. Even if your progress slows, do not make changes to your current plan until 2 (or even 3!) weeks go by with no changes. And that’s two weeks of no inches lost while as nearly as possible maintaining scale weight.
Make sure you’re getting all your protein and your good fats. Make sure you’re getting a 2:1 ratio of starchy carbs to protein in your PWO meal. Eat more fibrous green veggies. Try to maintain your current weight. Doing so will maximize the LBM you’re putting on and even speed up fat loss.
Put your energy into precision and hitting your numbers instead of second-guessing your plan. You’re not that far away from your goal BF%, lfa10 … maybe another month! So hang tight and keep those blinders on!!! (grin)
thanks alot for the replies, After reading what you all had to say maybe I have started to jump ship a little to early. I suppose i just got nervous that my diet was ready to fail.
Its my first time on a decent program and I just wasnt sure how long to keep it going and if dropping kcals was a smart option or if my diet was in need of a change. thanks again and any other advice you all have would be greatly appreciated.
lfa10, a lot of people start to second-guess themselves as they get closer to their goals. You’re normal. That’s why bodybuilders dieting down for competition will often have someone managing their diets. Our brains start to play tricks on us. (grin)
You’re doing great! And you’re going to love being in the best shape of your life!!!