Diet help
After a few years of mental health issues, breakups, and in general just lack of motivation in August I started actually being serious again and have made great progress. Started at 270lbs and ended the year at 227. Visually you can see a much better body. Strength is going way up as well. But the last month had flatlined no weight loss or gain, no strength improvements and generally just feeling run down like im not recovering between workouts. Gonna post my diet here and see what some more educated people think. I personally think I'm not eating enough but don't know where to add. The goal is weightloss but along the way muscle memory has taken over and I have put on some size as well I'll never be huge but would like to look more fit again.
5:45 breakfast 1/2 cup egg whites, 1 whole egg, 1/4 cup oatmeal
27g protein 27g carbs 290 calories
9 am 2 cheese sticks
10g protein 160 calories
10 am 4 Oz chicken breast 1/4 cup cooked quinoa
35g protein 10g carbs 207 calories
12pm 4 Oz porkloin 1 cup broccoli
27g protein 11g carb 190 calories
3pm 4 Oz chicken breast 1/4 cup quinoa
35g protein 10g carb 207 calories
6pm dinner same as lunch
27g protein 10g carb 190 calories
10pm post workout shake
25g protein 2g carb 120 calories
Totals
1363 calories
186g protein
71g carbs
37g fat.
Thanks in advance
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Hey i was in the same situation , i just did some resurches and i remembered that i have bought some gym clothes from sportime23.store , and that they were selling a guide of how to workout and eat , how to calculate the calories... It's like 15 dollars go see it , it is in french but you'll juste have to translate it on our own , not a big deal
OP_rahCongratulations bro on your progress so far! It looks like you have a solid nutrition plan in place, but it may be that you need to adjust your calorie intake to keep making progress. You may want to consider increasing your calorie intake slightly and adding in some healthy fats to your diet. Additionally, make sure you are getting adequate rest and recovery between workouts to ensure your body is able to perform optimally. Good luck!
DreamlordFor burn fat your body need calorie and energie. You kill your metabolism with a really low calorie plan. You have a lot of meal and there are not the best. Change choice of food and add calorie. Increase the cardio if you can too
mysteriousit may be that you are not eating enough calories to support your weight loss goals. You may want to consider increasing your calorie intake slightly to see if that helps with your weight loss. Additionally, you may want to consider adding in some healthy fats to your diet, such as nuts, seeds, avocados, and olive oil, to help support your weight loss goals.
Meal one. Add a scoop of protein poder in with your oats another 24 protein and 120 calories
2 cheese sticks 160 calories 10 proteinLOL WHAT !!!!!
Change for. 2 light-n-fit greek yogurts 24 protein 160 calories
I dont know much about quino BUT i know i would probably digest the jasmin white rice better for my belly
Maybe you put too much stress on your body as others have told you.
I would take ashwaganda with breakfast and melatonin in the evening to keep cortisol under control
I just want to point out you don't want to Over stress your body. Cortisol is the stress hormone and too much is bad. It causes your body to store fat. If you've had mental health problems you may have stress hormones getting in your way of losing weight. I'd stick to a slight deficit to not overtax your body. Do cardio but low intensity and not for too long also try to keep your life peaceful, meditate and take a deep breath. I'd also do a little research into cortisol and how it affects losing weight or gaining the right kind of weight.
If you have been dieting steady for a long time your metabolism is going to need a reboot. I see you are under 1400 cals/d. That is not good. Surefire way to stall metabolism and burn up muscle. Looking at your stats you should be eating at least 3-3.5K just to maintain. You are definitely burning up muscle and wrecking metabolism. You need to do a refeed to rev metabolism back up. I would be hitting 4k cals/d for the next two weeks to help reverse any metabolic damage, then you can do a cut with a more sensible diet of around 2500 cals/d with periodic refeeds as needed.
Protein is way to low. You should be hitting at least 1.5g/lb, so add there to start. You also need some postworkout carbs. That is the most important time to eat any carbs if you are going to. Move your breakfast carbs to your postworkout carbs. Fat and protein only for breakfast.
I'll start adding in more of both carbs and so I definitely need to add another 100-120g of protein it looks like and maybe another 100-150g of carbs. Thanks for the advice
How long have you spent in a deficit? Based on what you've written here, I would say it's time to take a break. Two things, one: Spend some significant time either at maintenance or growing (putting on muscle/lean body mass). Two: Avoid spending long periods of time in a deficit. Your body is well adapted to survive and you can do some metabolic damage by attempting to cut for extreme periods of time. You've done a great job getting to where you are now, I would focus on increasing your lean body mass which will help with lifting your maintenance calories. After you've given your body a chance to recover and get used to being at this current weight, then you can take another stab at losing some body fat.
Pretty much running this diet since about mid August. With the occasional cheat on a date night and of course the holidays. I'll up the carbs and protein even if I have to do more liquid protein.