Progress without caloric surplus.

[Rob Waskis]

Read more. It does.

[strong_over_matter]

Hi Jamie,

Lifts squat 155x5 bench 95x5 press 85x5 deadlift 185x5 PC 110x5

Sleep is 8.5 hrs from 8:30pm to 5am.

Breakfast. Water, vitamin D.
Lunch @11am 800kcal high protein low carb meal.
Pre-wo: banana
Post-wo: 1lb ground beef 1lb mixed moderate carb veggies. Half a stick of butter.

I’m not a licensed dietician but I have enough experience to say that this sample diet is not indicative of either promoting weight loss or gaining strength. My wife was a figure competitor for a while and believe it or not even females trying to achieve sub-10% body fat levels it is very often necessary to eat more in order to lose fat. You cannot fuel your workouts and trigger the positive metabolic responses (increased strength/muscle mass) that you need to reduce body fat.

You don’t need to eat like a pig but eat more (and more often in your case). You need more protein too.

Here’s a sample of how I would eat for maintenance or if I needed to drop a few pounds (@ 5’10” 210lbs)

Breakfast (about 7am)
3 whole eggs
1 cup egg whites
½ cup dry oats (cooked will be 1 cup) (add Splenda or Truevia)

Snack (10am)
30 grams of whey protein mixed with water

Lunch (noon to 1pm)
Salad with grilled chicken and (either olive oil or avocado for healthy fat source)

Snack/pre workout (3 to 5pm)
30 grams of whey protein mixed with water
Banana (only on workout days)
20 almonds (non-workout days)

Post workout (drink at gym)
30 grams of whey protein mixed 50 grams of dextrose (or 1 regular Gatorade)

Dinner
6 oz ground beef/steak/salmon or 8 oz white fish or chicken or lean ground turkey
1 ½ cups cooked green beans or broccoli

Before bed
20 grams or casein or equivalent from cottage cheese

[savage]

I’m not a licensed dietician but I have enough experience to say that this sample diet is not indicative of either promoting weight loss or gaining strength. My wife was a figure competitor for a while and believe it or not even females trying to achieve sub-10% body fat levels it is very often necessary to eat more in order to lose fat. You cannot fuel your workouts and trigger the positive metabolic responses (increased strength/muscle mass) that you need to reduce body fat.

You don’t need to eat like a pig but eat more (and more often in your case). You need more protein too.

Yeah, I was going to say the same, but I'm not as well-read on the topic to give a convincing statement. So I decided to wait for someone else to make one and chime in after.

OP, I weigh 143 and eat more than you for maintenance. My abzzzz are more cut up after introducing more fat to my diet too.

[skipbeat]

6'1 / 185lbs / 18% at most - I think you have body dysmorphia.

Check my log on here I put up pictures, and I'm close to 200lbs now at 5'10.

What are your lifts? If they are low, that is the reason you look flabby.

[mstrofbass]

(and more often in your case).

lol

[skipbeat]

Savage is the man to talk to about keeping light though, he weighs what I weighed at 13. Except like 50x as strong, back then I used to curl my n64 controller and kit kats.

[shaddix]

6'1 / 185lbs / 18% at most - I think you have body dysmorphia.

Check my log on here I put up pictures, and I'm close to 200lbs now at 5'10.

What are your lifts? If they are low, that is the reason you look flabby.

I am not concerned with visual, I do not want to screw my bf set point any more than I already have, but I also really like getting PRs.

[skipbeat]

Read this:

http://startingstrength.com/resource...d.php?t=12212&

It's held true for me thus far. The pictures in my log were taken at 180-185 and I'm now about 200, and my stomach has not gotten any fatter. Still doing GOMAD.

[savage]

Savage is the man to talk to about keeping light though, he weighs what I weighed at 13. Except like 50x as strong, back then I used to curl my n64 controller and kit kats.

Ha! Well, being 13 explains it. When I was 13, I was 82 lbs.... and playing N64 on a steady diet of Mountain Dew and Jalapeno chips.

[skipbeat]

I just read over the thread again, and shaddix squats 150lbs.

You have body dysmorphia man, and that's why you saggin'. Don't be a pussy. Lots of guys start out FAT. I bet you'd call me a fatass when everyone else told me to continue GOMAD for a month.

You shouldn't even WORRY about fatness until your squat is 250!