| Diet spreadsheet + advice pls
1st post fellas, so be gentle.
Been training on and off for almost 20 years and although I've put on some good size, I've put on more fat than I'd like over the last few years.
I've done a lot of reading on fat loss lately so I feel I'm pretty much upto speed on what's involved. My last several attemtps at losing weight have failed miserably but I'm determined to continue and try again.
I've attached my diet spreadsheet which sets out my stats, TDEE and 7 day diet plan. I'm currently training 4 days a week, 2 split system. I started on 1st April and have noticed absolutley zero changes.
As stated, I'm detemriend to persue, making adjustments were neccessary to try and tune into what will work for me.
I'd appreciate any pointers you guys may have, specifically in relation to:
1) My daily protein\carbs\fat split is predomiatelty on target but not so on a per meal basis. Do you think ensuring the correct ratios per meal can have such an effect of overall progress?
2) I train, 7-8 in the evening (can't shift this, wife + 2 kids) and follow this with a post workout drink then a meal @ 9 and protein drink before bed @ 10. This means that I consume some 800Kcals (about 30% of daily) in the last 2 hours of the day, is this a concern?
3) My previous attemtps to lose fat have usually resulted in me giving in at around the 2 week mark after noticing no change. Is something I should work through and can expected progress post week 2 or is whatever I'm doing simply not working and needs adjusting?
Cheers
Paul
PS
Please feel free to use the spreadsheet for your own diet. I created for my personal usage so I'm happy to explain any aspects of it that are unclear. |