Adam's diet/DW's progress

[David.W]

So im trying to reduce my bf while keeping my strength and lean muscle mass in check.
Start date:Jan/2/05 working out 3 days per/week(t-t-s) and training 3 days per/week in martial arts (w-f-s). I suspect my bf is 30% based on old readings, I will have an accurate readng very soon.

Height-5'7
Age-32

Start weight was 200.0 lbs exactly, after 1 week (jan12) 193.6lbs. I try to weight-in at the same point each week. I am eating freely as per the guidlines, but have recorded my intake for interests sake. Im getting about 2500cals each day and my breakdown looks like this:

Protien- 47% -271g
Fats- 33% -85g
Carbs- 20% -130g

Breakfast@7:00am- 2egg Spanish omlette loaded with red peppers and red onions, 3/4 cup of cottage cheese, multi.V, cup or 2 of java with sweetner and cream.

Midmorning10:30am-palm full mixed nuts

Lunch@12:00- 100%wholewheat Pita stuffed with chicken, fresh spinich, and green olives and 1tbsp of light mayo. Shake 45g Protein/ 10gCreatine.

*Preworkout shake 20gCarb/20gPro
*Workout
*Postworkout shake 30gCarb/20gPro

Supper@5:00pm- 8ozBeef/Chicken/Pork, plenty of veggies. Cheese.
Cup of coffee/sweetner and cream
(water throughout the day)

Tbsp of cottage cheese before bed.

Weight lifting sessions are going well, and i seem to be progressing in strength still. Food is good too, im eating like a king
I am struggling a little bit in my martial arts sessions though. The energy seems okay, but i feel like im missing that little edge that keeps me sharp(we are a competitive sport).

Can any experienced dieters give me some advice on the overall look of the diet!?!?

Cheers!
David.

[BjsAust]

You have your PWO shakes around your martial arts sessions as well? If not that (espeically pre-during) could give you the boost you need. I'd also lean your carbs higher in pre-workout than post workout.


Oh, and great first results on the scales? Did you do bf% or pic or something so you can compare composition as well?

[David.W]

Hi BjsAust, I weight trian tues-thurs-sat and usually before supper. I have my pre and post around this activity. My martial arts days are wed-fri-sun and usually after supper, and again I have a pre and post workout shake around this activity.

I have to pick some calipers up this week to get a bf%, so ive been going off the scales at the moment, my clothes are a touch looser though. (good idea about the pics).

My carbs usually come in at lunch as its before my workouts. I can change this on MA days though and have them with my supper before MA and see if there is a difference.(thanks for the input here!)

I have done low(ish) carb diets before im sure alot of the weight loss in week 1 was water/glycogen/fat etc. im expecting a lower result next week of 2 pounds or so.

[David.W]

Quick update:

Ive been at this for four weeks now, but Ive had to abandon the lowcarb approach. With compitition training Ive had no energy at all during martial arts. Ive been tired and mentally slow. Ive noticed a decrease in my gym workouts as well (strength). I have altered my diet to include more carbs to help the situation...

Breakfast:
Oatmeal
Water+Multi
Coffee (cream+sweetner)

MidMorning:
Orange

Lunch:
Cup of cottage cheese
sandwich (whole wheat, chicken spinich etc)
Whey 45g protein

Workout (tue,thur,sat)

Supper:
8oz lean meat, lots of veggies.

Martial arts (mon,wed,fri,sun)

Bed:
Tbsp Nat peanut butter

Its about 2000cals
Fat: 77 693 36%
Sat: 30 268 14%
Poly: 8 76 4%
Mono: 28 256 13%
Carbs: 135 469 24%
Fiber: 18 0 0%
Protein: 192 769 40%
Alcohol: 0 0 0


I have "just" enough energy to perform my training now, but weight loss has halted. Currently 193lbs(feb 6th).

Is this the trade off? Energy depletion for fat loss??

Thanks guys!