getting softer day by day

[Voland]

i've been religiously eating clean for over a month. But for some reason it seems im getting softer and more pudgy day by day. If brought my bf like -5% and it had changed anything. Its like touching a fucking ballon.
I'm traiining good, having my diet in check but i belive this is the worse body i've ever had.

[DaveV]

You holding lots of water?

[MichaelWayne]

What is the calorie in to calorie used ratio? Just because you are eating clean, you can still eat too much clean foods and have weight gain. You said you're training, how much weights, how much cardio?

More info would be helpful for us to give you some advice.

Macro count, amount of lifting, amount of cardio, what a typical cheat day looks like, how many cheats a week are you doing..simple stuff like that.

[Voland]

Details

here is how a typical day would look like:
meal 1: 100g oats+i 1 scoop iso protein (blend all and drink)+wlanuts
meal 2: 200g chicken + 100g brown rice.
meal 3: 200g chicken chicken + 100g brown rice + veggies + olive oil (http://www.ar-r.com/shop/product_info.php?cPath=22&products_id=70)
WO
PWO : 1 scoop iso protein + bananas
meal 5: 100g brown rice + 150g tuna
meal 6: 200g fish + veggies + walnuts
meal 7: 150g steak + veggies + nuts.

thats aprox 210g protein, 200g carbs and 80g fats. 2800 cals.

2 cheat meals a week.

drinking 5litres of water.

Im 70kg.

Workout 4 days a week, im doing cardio 3 times a week 40 mins low-mid intensity running.

[Mr. Hyde]

When i diet down with carbs in my diet i NEED to do at least 2 HIIT cardio sesions a week. I would add them on 2 of your off days before you make any changes to you diet. I like doing it on the steppmill 10 min warmup, 15 intervals (1min balls to the wall 1min low intensity) 5-10min cool down. You could also do it on a bike 20sec/40sec with longer warm up and cool down. Thats just my 2 cents.

[DAVIDHARDY]

Details

here is how a typical day would look like:
meal 1: 100g oats+i 1 scoop iso protein (blend all and drink)+wlanuts
meal 2: 200g chicken + 100g brown rice.
meal 3: 200g chicken chicken + 100g brown rice + veggies + olive oil (http://www.ar-r.com/shop/product_info.php?cPath=22&products_id=70)
WO
PWO : 1 scoop iso protein + bananas
meal 5: 100g brown rice + 150g tuna
meal 6: 200g fish + veggies + walnuts
meal 7: 150g steak + veggies + nuts.

thats aprox 210g protein, 200g carbs and 80g fats. 2800 cals.

2 cheat meals a week.

drinking 5litres of water.

Im 70kg.

Workout 4 days a week, im doing cardio 3 times a week 40 mins low-mid intensity running.


It doesn't look like you are eating a lot of sodium, but I don't know how you are seasoning your chicken and fish. It seems like you're drinking enough water to flush it out regardless, but you could be holding onto some water. If you don't think its the water making you "pudgy" then try changing up your diet and eat a little more fat and a green salad while dropping the rice from one of the meals. If you are still "pudgy" then try getting rid of another serving of rice. That's what I would do, because it's simple instead of changing it up too much.

[Jake DeMichele]

I'd advise you to do at least 3-5 sessions of HIIT for max 30 minutes on a empty stomach first thing the morning. Your not going to lose muscle unless you already super lean which you say your not.
I do the treadmill for 30 minutes walk three minutes at 3.5 and run 2 minutes at 8.0. Seem to get pretty good results. The stepper is great too.

I would also consider dropping your carbs to about 100 grams and replacing those calories with protien/healthy fats.

[Wheels]

That's a fair bit of calories for someone weighing 154 lbs, as well as having two X cheat meal per week. I'm cutting to 190 ish and I'm eating the same amount of calories as you are. I'd take out some of your carbs, not sure of the exact caloric amount. I'm no nutrition expert, just guessing.

[kicker]

Details

here is how a typical day would look like:
meal 1: 100g oats+i 1 scoop iso protein (blend all and drink)+wlanuts
meal 2: 200g chicken + 100g brown rice.
meal 3: 200g chicken chicken + 100g brown rice + veggies + olive oil (http://www.ar-r.com/shop/product_info.php?cPath=22&products_id=70)
WO
PWO : 1 scoop iso protein + bananas
meal 5: 100g brown rice + 150g tuna
meal 6: 200g fish + veggies + walnuts
meal 7: 150g steak + veggies + nuts.

thats aprox 210g protein, 200g carbs and 80g fats. 2800 cals.

2 cheat meals a week.

drinking 5litres of water.

Im 70kg.

Workout 4 days a week, im doing cardio 3 times a week 40 mins low-mid intensity running.

Did you have a typo on your carb intake? I count 400 in rice and oats plus more with the banana.

[Voland]

Did you have a typo on your carb intake? I count 400 in rice and oats plus more with the banana.

mmm nope.

100g of brown rice (cooked) have 30,6g of carbs (according to the pack)
100g of oats (raw, i don't cook them) have 56,7g of carbs (according to the pack).

300g rice = 92g + 57 =149 + banana + carbs in veggies and other stuff that would be aprox 200g carbs, maybe 220.

[Voland]

When i diet down with carbs in my diet i NEED to do at least 2 HIIT cardio sesions a week. I would add them on 2 of your off days before you make any changes to you diet. I like doing it on the steppmill 10 min warmup, 15 intervals (1min balls to the wall 1min low intensity) 5-10min cool down. You could also do it on a bike 20sec/40sec with longer warm up and cool down. Thats just my 2 cents.

I could do that...for HIIT i'll use a bike better. You're doing this istead of lifting (at the same hour) or on the AM?

[Wheels]

Did you have a typo on your carb intake? I count 400 in rice and oats plus more with the banana.

Nah, that looks about 200 Grams of carbs. Are you sure you're not looking at 100 G of UNCOOKED rice vs COOKED ?

[Voland]

It doesn't look like you are eating a lot of sodium, but I don't know how you are seasoning your chicken and fish. It seems like you're drinking enough water to flush it out regardless, but you could be holding onto some water. If you don't think its the water making you "pudgy" then try changing up your diet and eat a little more fat and a green salad while dropping the rice from one of the meals. If you are still "pudgy" then try getting rid of another serving of rice. That's what I would do, because it's simple instead of changing it up too much.

I don't dress my food. I'm kinda dull hehe. I only use oregano. I hate salt, it makes me thirsty.
I like doing things in a smooth way too.

[kicker]

Wow I was sleeping when I replied I think. lol !!!

[Voland]

I'd advise you to do at least 3-5 sessions of HIIT for max 30 minutes on a empty stomach first thing the morning. Your not going to lose muscle unless you already super lean which you say your not.
I do the treadmill for 30 minutes walk three minutes at 3.5 and run 2 minutes at 8.0. Seem to get pretty good results. The stepper is great too.

I would also consider dropping your carbs to about 100 grams and replacing those calories with protien/healthy fats.

100g...i could try that.
Btw, is there a good option instead of empty stomach?. I can barely walk on empty stomach. Like at night before the last meal of something like that?

[DAVIDHARDY]

100g...i could try that.
Btw, is there a good option instead of empty stomach?. I can barely walk on empty stomach. Like at night before the last meal of something like that?


Drink about a half a scoop of protein powder and see if that helps. Or do the cardio before bed like u suggested, but good luck going to sleep afterwards.

[LANCE SPENCER]

To many carbs plain and simple bro...

[meatheadio]

mmm nope.

100g of brown rice (cooked) have 30,6g of carbs (according to the pack)
100g of oats (raw, i don't cook them) have 56,7g of carbs (according to the pack).

300g rice = 92g + 57 =149 + banana + carbs in veggies and other stuff that would be aprox 200g carbs, maybe 220.

Like many people you are underestimating the amount of carbs you are taking in. I used to do the same thing and was getting softer by the day too.
You're rice is about right, if thats the correctly measured. But 100g of rice is very little-about 1/2 cup of cooked rice, which is only about two mouthfuls, which I find hard to imagine.
Oats are typically 60-65g carb
Banana is about 40g- if only one average size banana
Vegies (depending on sort, Im assuming just greens like beans,brocolli,spinach etc.) would lhave another 10-20g.
So I would suspect your carb intake is more like 250g, which is alot for someone of your weight, especially if you are tring to lean out.
Sorry for sounding like a bit of a prick, but I dont bullshit people when it comes to their nutrition.

[AVBG]

increase cardio if you are trying to peak for a show/deadline. I'd recommend cardio daily, your body is quick to adapt so you got to keep it guessing. Also, rotate the carb volume (if your not going down the keto route).

[tenreps]

TRY doing this,have 30g of carbs before and after training and the rest of your meals have veggies w/ your protien NO RICE.

[thachozenonebx]

thats alot of calories
plus with all them carbs you better do some HIT cardio

i would scale back on the calories tho

[tranceaddict]

how much do u weigh ? when all else fails smoke crack and meth and you will get lean

[cobra]

Simple, lower your carbs, increase cardio.

[nettles9]

100g...i could try that.
Btw, is there a good option instead of empty stomach?. I can barely walk on empty stomach. Like at night before the last meal of something like that?


your fat is wayyyy too high, try like 40-45 grms. then drop to one cheat. that should work

[freebirdmac]

Dump the cheat meals. One a week can do plenty of damage, two a week is crazy. Double check all of your portion sizes. Make sure you have cooked/uncooked correct. Weigh everything if possible.

I don't see anything wrong with zone type macros. Adding more cardio may help, but 85% or more of the battle is diet.

[TigerUpperCut]

less cheat meals