I am 20% bf and want to drop it to 15%. I am 5,5 and 135lbs. The only thing that bothers me is that sometimes I'm craving for carbs usually it happen when i'm stress out or when I work and don't have time to eat.. I work part time in a restaurant and we don't have break .. so sometimes I end up not eating anything for maybe 5 or 6 h. Always drink meal replacement of p. shake but that's not like real food. So at 10pm I end up too hungry usually its the moment I'll scrap my whole week of clean eating. So if you have good iades for that I'll appreciate it.
But maybe it,s because I don't eat enought carbs during the week and my body need more than that. My diet is 45/35/20 around 1800 cals. Except for my cheating and that's really what keep me form my goal. Don't really know what to do.. up the cals with more carbs or lower the cals to get leaner and maybe end up with more cheat at the end. What I eat daily is mostly like this :
5am: spinarch salad with olive oil + protein pancakes(mostly contain 1cup eggs whites, 1/2 cup oatmeal, 1scoop p.p and strawberries on top)
6am work-out (1h to 1h30)
7:30 am protein shake with 4 oz of sweet potatoes+ 1 cup veggies
10:30am 4 oz of chicken or salmon or tilapia with veggies sometimes 1 cup of fat-free yogourt (or during night snack)
1:30pm 1 can of tuna with spinarch salad full of veggies+ olive oil + 1/2 cup of basmati rice
4:30pm 4 oz of chicken saut? with veggies
7:00 pm it depend but it,s always protein with starchy carbonydrates (+ yogourt sometimes)
I lift 6X a week my routine is split in 3 days 2x each . I lift really heavy.
As for cardio I run 5x a week . 2x-3x is hit cardio (15 mins)1or 2x is 30 min SS cardio and 1 X a week is a long run (15km) to train for a marathon.
I take superpump as a pre-workout and some fish oil and glutamine as supplement
So what do you think I should do and what do you think I must add or changes?
Thread: hard time getting lean