lizzy

Hi,
My name is Liz, I'm 22, 5ft 3in and weighed myself this morning at 52kg.(20%-22% BF)I'm size8/6
was 10.( I've lost fat and grained muscle being on 1300-1400 kcal
eating healthily food,doing weight training,last 2 months 1300-1250kcal) I'm working as receptionist
I've been body building for about 8 months now(training first 4 months Full body training
3 times a week.Last 4 months 5 times a week-split body parts for 50min- 1h
and 2h or 3h cardio every day(moderate or fast walking)

My goal is just to get lean drop my body fat to 14% or 12% and see my six pack.

I need feedback on my diet.Every day looks like this (today is 7th day of that diet) :

7:30-get up, green tea, fish oil 1 caps, multivitamins,vit C
8:00-walking (fast, going to work)
9:00-Salmon-100g-160kcal
13:00-cottage cheese-250g-290kcal
13:20-14:00(walking,shopping etc) vit C
16:00-beef burger 60g(home made)+15g mozzarella cheese+cucumber or romaine lettuce =200kcal, fish oil 1caps
17:00-18:00 walking(going back from work-fast), sometimes 40 min extra(going to shop)
19:30 or 20:00 3 scrambled eggs+mushrooms
20:30-21:30 weight training(legs or upper body)
21:35-whey shake 30g + milk 150ml( full fat)=210-220kcal
22:00-pistachios 50g- 150 kcal, fish oil 1 caps
00:00-bed
and I'm drinking about 2l-3l water a day,not counting green tea
=1230-1250 kcal every day (Sat, Sun - 2 days without weight lifting but doing cardio 2h)

Do I need change something or when and what i need to change it... any tips?

Pscarb

so you follow a atkins type diet? in my opinion these are fine for initial weight loss but are not great for long term weight loss mainly because at some point you will want to eat carbs and as soon as you do the weight will go back on although mostly water...

a better way is to carb cycle, it would seem that this diet works for you so i dont see the need to change it if it is working but at some point i would advise you to switch to carb cycling...

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lizzy

Thanks for fast reply...
Yep it is Atkins diet and i have to admit that it is hard to deal without carbs,
and I've headaches and feel like s*** and my workouts are worse
I was expecting losing strength but not so much (now my squats is just 50kg(10x2) and was 53kg(10X3) :/

...but this diet works for me so far, as my measurements went down (about 1"in waist line but i think it is mostly water)
So i gonna for sure switch to carb cycling but still don't know when.. and how to do this wise?

Pscarb

well the weight that is coming off will be some muscle as well, the fact that you feel like crap and your workouts are rubbish says to me this is the wrong way to go...

when you are ready to go down the carb cycling route let me know

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