Any tips for tweaking my nutrition?
Hi All!
Looking to drop about 30 pounds to get as lean as possible. (5'7, 175, ~14% bf) Here's my current diet:
1600-2000 cal/day
Days 1-3: 70/20/10 Protein/Fat/Carbs
Days 4-6 50/40/10 P/F/C
Day 7 30/30/40 P/F/C, cheat meal +300-500 calories
4-6 meals a day, heavy lunch, light dinner.
My body is crazy sensitive to calorie increases and carbs. I know it seems low, but that's kind of a maintenance intake for me. I go above 2000 regularly, i gain weight.
Workouts are 6 days/week, short circuits that avg 2 hours total
8-15 reps, 3-5 sets per exercise, 3-5 exercises per circuit, 6-10 circuits per workout
Wednesday: Back, bis, abs
Thursday: Chest, tris, abs
Friday: Shoulders, traps
Saturday: Legs, abs
Sunday: Back, bis, rear delts, traps, abs (lighter weights, more reps)
Monday: Chest, tris, front/mid delts, abs (lighter weights, more reps)
Tuesday: rest
3 days/week fasted cardio ~20 minutes when I wake up
I'm worried I'm not eating enough, but like I said, I go above 2000, I balloon up. Advice? Is my metabolism fucked?
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Noted giardap, though I don't think it's beyond repair. Even at my heaviest, I was never at risk for diabetes and my metabolic work always came back as exceptional.
Appreciate the concern though, and it gives me hope that I don't need to continue starting myself.
Definitely not beyond repair! Insulin sensitivity can be fixed easily enough
You might find this interesting/informative... it is a fun movie about a guy who is worried about this stuff and does an experiment that turns conventional wisdom upside down to see what happens
Cereal Killers the movie: http://www.cerealkillersmovie.com/
its a great watch
Just a couple of observations, and opinion, so if you dont like it or agree, feel free to tell me to foxtrot oscar!
Your cals are too low, causes a sort of perpetual starvation mode which will store fat
Re: cal counting, IIFYM is..... a load of nonsense, a calorie of one is not a calorie of another. IIFYM is grand for those without the issues you are describing, for a period of time (until they develop diabetes or heart issues)
Cheat day/meal isn't your friend when its made of things your body cannot process effectively
Your insulin sensitivity coupled with food choices,is like the culprit
You, very seriously, need to consider what you are poutting into your body - it is not working, and you have identified carbs a contributing factor (the body can deal extremely well with high calories from fats, but not carbs - so, it is the carbs not the calories amount per se thats causing you a problem)
You can reset your insulin sensitivity via a range of means, but in terms of lifestyle choice, preventing your self from developing serious health issues like diabetes etc. you should really consider going Keto
No, but good call. I just assumed I would be weak AF all the time if my thyroid was out of whack.
If you gain weight that easy, I'd be getting my thyroid checked asap. You are just pissing in the wind trying to diet with a messed up thyroid. Get that checked out first before going into more detailed dieting strategies because it could all be a moot point if your thryoid is messed up. I would also be getting your glucose levels checked to see if you are prediabetic or something. Being that much overweight like you were could have really messed things up.
Full hormonal panel would be better. Could be a wide variety of issues
Thanks Makwa. I'll check out those posts for sure. I've gotten your feedback from others before, almost verbatim, and after a few weeks, nothing normalized—I gained 10 pounds.
I use an app called my macros, with a huge database as a well as a barcode scanner, and all those bells and whistles.
Have you had your thyroid checked?
Your cals are way too low. Sounds like your suffering metabolic fatigue from cals being to low. Your TDEE should come in around 3k so I would stay around 2500 cals and go for a 40/40/20 (P/C/F) macro ratio and then slowly drop carbs as fatloss plateaus occur. How are you tracking your cals/macros?
2hrs/d in the gym is to much. You should be in an out in an hour if you have the proper intensity.
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