Advice with diet and macros
So currently I’m 40yr male 340lb 6’2, scale says 28%bf ,BMR 2500kcal(not sure how accurate)
Goal weight 250lb
Currently on 5mg or zepbound(bumps up every month) 200mg Test-c weekly
Gym 7 days a week 2 of those days are fasted cardio only minimum 30min rest are lift days with 30 min cardio after
I ran numbers through an online deficits calculator and got the following
Maintain weight = 4776 cal/day
Lost 2lb/weelk = 3776 cal/day
My current diet is as follows with cal and macro breakdown and totals
I only drink unsweetened 0 calorie tea ( 1/day) o cal flavored seltzer and regular water daily, no soda
Pre gym Breakfast - 4eggs, 1 Kodiak cake = 344 cal, 28.7g protein , 8.3g carb, 20.67g fat
Pre/ post gym amino/creatine - 50 cal, 1g carb
Post gym breakfast burrito - 355 cal , 28g protein, 4g carb, 22g fat
1serving of each Grapes/strawberry= 135 cal 1pro 30carb
Shake- 2 scoops protein, 1 banana, 1tbsp natural pb - 440cal, 54.8g protein, 33.9g carb, 10.4g fat
Tuna wrap - 405cal, 40g protein, 2g carb, 23.5g fat
6oz steak (skirt or top round), 1/2 cup rice, 1/2avocado, 2tbsp salsa- 725 cal, 39g protein, 72.8g carb, 26.7g fat
6oz chicken breast, 1/2 cup rice, 2tbsp salsa - 435 cal, 31g protein, 71g carb, 4g fat
Totals- 2889 cal, 222.5g protein, 223g carb, 107.27g fat
I am not loosing anything at all nor have I seen any recomposition or any thing.
What am I doing wrong ? I have a feeling my deficit numbers are off and maybe I’m
Over but I’ve done a few different sites and my totals always seem to land under the recommended deficit
Any help would be be great thank you
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You’re not in calorie deficit
Your carbs intake is higher that your need I this phase.
Have in mind that:
1g carb has 4 kcal
1g prot has 4 kcal
1g fat has 9 kcal
1g alcohol has 7 kcal
Kcal -> Macros -> Timing (quality)
Imagine a pyramid.
IMHO
If you simplify this diet menu, turning it into a old school style with some minimal adaptations you will achieve faster results.
(Chicken, tilapia, tuna, filet mignon, white eggs) (rice, baked English potato, sweet potato) (pineapple, watermelon, banana) ( asparagus brocolli ) that’s it.
I’m telling it from my own experience and also I have been coaching people who were struggling in the process of losing weight or just recovering from a year or two years hiatus to getting back their track. Sometimes the metabolic stress also is something to take into consideration, insulin sensitivity, hormonal balance as t3 t4. Sometimes carb cycling, Intermittent fasting and other strategies can be beneficial. There are so many variables that can make things easier or harder in this process. It’s not the end of the world, be patience. You will figure it out.
I would suggest you, take a look at your BMR and TDEE as precisely as possible.
500 calories deficit would work just fine
6 days on diet and 1 refeed( free meal ) that cannot surpass day calories (it’s a way to gift you for been doing the work and also let you relief your mind)
Interesting, I had the exact opposite take in terms of carbs. I used to do high fat, low carb and spun my wheels for years until I flipped them and started upping the cardio. I’m not questioning your knowledge or expertise, I’m sure you have more experience with this than I do if you’re coaching guys, just more of an observation that different things work for different people. I do agree with you 100% of simplifying the menu. When I’m cutting I tend to eat pretty much the exact same meals every day and I make sure that I can eat them at roughly the same times too. This takes temptation and choice off the table and makes the diet really easy to stick to. Just modulate portion size or activity when the loss slows down.
Exactly. There are several variations and they may work for one person and not for another. That's why the protocol needs to be very specific. But yes, it is also possible to increase the proportion of fat and protein and leave carbohydrates almost non-existent, almost letting your body go into ketosis. There are several variables, looking at his post , my suggestion was this, because more carbohydrates, yes, greater capacity in training, but this ends up backfiring if you already have high body fat( in need to lose 90lb ) I mean it’s not a light cutting from 14% - 9% for example…so, it's better to use other strategies to make your body metabolize fat as a primary source of energy. We are all here to learn and share. Your comment is spot on.
This makes perfect sense, appreciate the explanation. I honestly didn’t even consider your point about starting at higher bodyfat. This also explains why higher carbs only really start to shine for me under 12% or so.
That’s a lot of fat. Protein looks good. Carbs, in my opinion, should be higher. Everybody is different, but for me higher carbs on a cut mean more energy which in turn means more cardio. Yes, you will feel hungrier but if you’re on tirz that won’t be a problem.
I agree with what’s below about cardio. Either find something that you like upping the intensity on or just do it on the bike and do longer sessions. I do 90% of my actual cardio on a bike outside and that works for me but I know how to train and how to push it. You can’t just turn the pedals and count it as cardio, your HR must be in a certain zone to get the desired effect. Three hours a week is the minimum to maintain fitness, over that you will see noticeable improvement. I am currently writing an intro guide on cardio that I will post here eventually once I get around to finishing it but I hope this helps for now.
I want to say to that personally I don’t even really track calories when I’m taking tirz. I try to eat as much as I can handle and get enough protein to avoid muscle loss. I already do not eat much fat so most of my extra cals are carbs. If you’re on 5mg per week and not losing you’re out-eating the tirz which means that either you need to up the dose or clean up your diet or both. The benefit of figuring out diet first is that it’s free and it will continue to pay off when you stop taking the tirz. You’re obviously on the right track since you’re asking these questions, keep up the good work.
anvil1 - Fats are really high to achieve BF loss deficit or not
2 - It will come off just takes time , your body will fight to stay the same weight for a while then you will see changes
3 - What is cardio to you?
4 - How long have you been on this restriction?
Been working on this since December . I was out of gym from March to December with some personal issues and some various injuries popping up but been in gym and trying to dial diet in since mid December roughly
Cardio I do 30 min moderate pace on stationary bike about 5-6 miles in 30 min
I use the bike to save my knees
anvilYeah if you want results you will need to actually do cardio, change to elliptical ,jogging ,or start with 10 minutes on stair stepper then move to bike. Stay motivated, as a wise member here once said to me, to be in shape you need to actually be in shape.