Welcome to the site. As you get lower and lower in BF% you need to tweak things a bit and you also need to be more patient.
Justin has you pretty well covered here on the diet. I would add:
1. DO NOT eat low fat anything. Banish the low fat myth from you mind. If a product says low/reduced fat..then don't buy it. You need fat for recovery and to lose weight. Period.
2. Don't overdo the HIIT. I would do heavy lifting/barbell work three days a week. Focus on compound lifts like Squats/deadlifts/press...don't overcomplicate it. Something like starting strength or wendlers 5-3-1 is perfect. Add in some basic bodyweight stuff like pushups, pullups and dips and then do your two days of metabolic HIIT. 30 minutes is a long time. I would say go harder, heavier and shorter.
3. eat most of your carbs right after/during the workout.
4. Make your cheat days gluten free and more like half cheat days. Mine are usually one big meal on saturday night.
5. look into intermittent fasting...it works.
I am not expecting results tomorrow, I am looking for them a year from tomorrow. One thing I am impatient about is making sure that I remove as many things that I am doing incorrectly as possible, or things that will hinder my progress, because they will add up over time and be a great disservice to my hard work and patience. One example of this is the benefit of switching to gluten-free cheat days.
1) I haven't touched this stuff since I started SCD on 5/6. I don't know where the idea came from that I was still doing this, I didn't state anything about it specifically. I only eat 1/2 plate of protein, 1/4 plate legumes, 1/4 plate veggies as per the 4HB book for every meal other than my 30in30 7am shake. My other 3 meals of the day are all real food with the previously listed portions.
2) I don't have a gym membership or a pull up bar. My options are: Kettlebell swings (home made), I have a curling bar, and that is about it. My HIIT plan was to do Kettlebell swings, burpees aka squat thrusts, and pushups in countdown form: 15x,14x,13x,12x,11x,10x. Those numbers when added total 75 - the magic number Time prescribed in the book. I was going to rest a bit in between sets.
Should I change this and do other stuff? What do you recommend?
I don't even have a bench to do presses on, or dumbbells. So any heavy lifting is out if it isn't done via body weight.
My only option is pushups, kettlebells, that curling bar, or other body weight work outs.
3) I don't know what most of my carbs are. I only eat chicken or beef, some beans, and veggies. I think I would be starving if I didn't have beans with my meals, and I thought the purpose of SCD was to not be hurngry between meals.
4) Cheat days will start being gluten free. Do you have a recommendation list of cheat foods to eat? I read an article talking about needing to make it ~8 hrs to replace the leptin. And that it should be high in carbs/fat/calories.
I am very open to suggestions.http://www.topfatlosstrainer.com/2009/1 ... -fat-loss/
"And remember, a cheat 'meal' does nothing to accomplish the boost in leptin we’re looking for… this has to be maintained for at least 8 hours, hence a cheat 'day.'"
5) Do you have more info on the fasting? Justin recommends all of Sunday after cheat day, since one's metabolism will be in overdrive.
If you laid out a fasting plan for me: "fast between these meals on such and such day, or do this" - I would follow it to the letter. Otherwise I'm going to google around and follow whatever I read on a random blog . . . any names of the trade, etc. would be helpful!
Thanks again for the reply!
I am very ready to work hard.