help with nutrition

[bobjack]

hi.i need help losing this last bit of weight. i have been at a plateau of 195 lbs for about 6 weeks now.
i feel that i should mention that ive recently lost over 100 lbs if this has anything to do with it.

i just joined the gym 6 weeks ago and ever since i started going my weight loss has come to a halt.

what ill eat on an average day will be like

breakfast - 2 whole eggs, 2 egg whites. 1 cup of oatmeal.
lunch - chicken sandwich (chicken from delly baked spicy buffalo chicken.) 130 cal whole wheat buns.
pwo - 1 scoop of whey protein 1 banana
dinner - baked fish, brown rice,some sort of veggie

ok so when i add this up in my head i get about 1200 cals. my maintenance is 2100 or something. why am i not losing any more weight?

im 20.
i weigh 195.
height 6ft

my workouts are usually about 50-60 mins long. 12-15 sets of 8-12 rep sets , 5-6 days a week

so any opinions on why the weight loss has stopped would be greatly appreciated.

[akali]

hey bud! congratz on losing 100lbs ! thats a great feat. Be sure you really read these arcticles and figure out your TDEE, the guys can help with a diet better but if you really want to get lean macros are the way to go!
TDEE
http://forums.steroid.com/showthread...e#.T7FaPOsQuSo
Some Macros
http://forums.steroid.com/showthread...nutrient-Chart
and another good read
http://forums.steroid.com/showthread...nd-sample-diet...

Post your sample workouts, also what is your cardio like and roughly what is your BF% do you have a pic?

cheers!

[JohnnnyBlazzze]

hi.i need help losing this last bit of weight. i have been at a plateau of 195 lbs for about 6 weeks now.
i feel that i should mention that ive recently lost over 100 lbs if this has anything to do with it.

i just joined the gym 6 weeks ago and ever since i started going my weight loss has come to a halt.

what ill eat on an average day will be like

breakfast - 2 whole eggs, 2 egg whites. 1 cup of oatmeal.
lunch - chicken sandwich (chicken from delly baked spicy buffalo chicken.) 130 cal whole wheat buns.
pwo - 1 scoop of whey protein 1 banana
dinner - baked fish, brown rice,some sort of veggie

ok so when i add this up in my head i get about 1600 cals. my maintenance is 2100 or something. why am i not losing any more weight?

im 20.
i weigh 195.
height 6ft

my workouts are usually about 50-60 mins long. 12-15 sets of 8-12 rep sets , 5-6 days a week

so any opinions on why the weight loss has stopped would be greatly appreciated.

2100 seems pretty low in terms of maintenance, especially at 195lbs. I would put your maintenance around 2600 which would put your cut around 2100-2200 range. Eating at 1600 is really low and you're probably sacrificing some muscle loss with your total weight loss.

How long have you been eating this diet that you say is around 1600 cals? If it has been for an extended period of time i would imagine your metabolism is extremely low thus perhaps causing the halt to your weight loss. If your body is not receiving enough nutrients it needs to function, it can cause your metabolism to slow way down. How are you feeling throughout the day with your energy levels? Also, what is your current BF%?

Post up your macro breakdowns for each meal and totals at the bottom. Just from briefly looking over your current diet I can tell that the protein intake is on the low end.

[bobjack]

my energy levels are fine i feel like im killing it in the gym.

[bobjack]

ill get a pic up soon.

[bobjack]

no clue what my bf% would be but its too hard for me to tell. decent amount of loose skin.

[bobjack]

and as far as eating more would go idk i never feel hungry.

also i think it is kind of a mind thing but when i was 300 lbs i don't ever remember eating that much so im just afraid to eat more or ill end up like that again.

[JohnnnyBlazzze]

and as far as eating more would go idk i never feel hungry.

also i think it is kind of a mind thing but when i was 300 lbs i don't ever remember eating that much so im just afraid to eat more or ill end up like that again.

Alright well i'm no master at giving BF estimate but i would put you 20%/+.

You're eating to low of calories for your weight, I assume your goals are to cut BF and lose FAT, not just weight in general. That being said you'll want to focus on retaining muscles you have. You probably arn't feeling hungry because your body is so used to such a small amount of energy intake. When I first got into dieting and nutrition back when I was in the military I was eating a 1500 calorie diet thinking that it would drop me weight and I would look good. I lost weight in the first few weeks but after a while it came to a halt and the final product I was left with was just a small guy, extremely weak, and no muscle tone whatsoever. Food is not your enemy, just certain types of food.

Calculate your TDEE and find out your numbers. With you being at 195 I think you would have success with starting off around 2200/2300 cals and adjust from there. You can being with a 40/40/20 split to start with 40% cals protein 40% cals carbs and 20% of cals being from fat.

So it would look something like this.

2300 x .40 = 920 divided by 4 = 230g Protein
2300 x .40 = 920 divided by 4 = 230g Carbs
2300 x .20 = 460 divided by 9 = 51g Fats

This is a good starting point, just build a diet with your foods to add up to those numbers which will put you at 2300cals. If you are lifting regularly and from what I remember you said you were? You will maintain muscle while burning fat, also including your cardio. Your next step would be to build a diet with macro breakdowns of each meal. If you're not sure what I mean go ahead and check out my log for some examples.

[--->>405<<---]

Hey bob welcome man

Yeh i guesstimate ur @ 20-25% or so as well..

Read stickies:
1. So u wanna learn how to diet
2. Tdee
3. How to cut

[bobjack]

okay thanks alot i appreciate the feedback.

starting tomorrow im eating 2200 ish calories for a week see how that goes

ill report back

[JohnnnyBlazzze]

okay thanks alot i appreciate the feedback.

starting tomorrow im eating 2200 ish calories for a week see how that goes

ill report back

Remember it's not just calories, you want to get the correct amount of macros in as well.

[bobjack]

ill do my best. not the best with macros.

idk how to weigh chicken breast or anything
can count carbs that seems easy.
fats also seems easy

[JohnnnyBlazzze]

ill do my best. not the best with macros.

idk how to weigh chicken breast or anything
can count carbs that seems easy.
fats also seems easy

There's little plastic 20$ scales at wal mart. A good rule of thumb if you don't have a scale is 6oz is about the size of your fist if you're trying to eyeball your chicken or meat portion, I recommend picking up a scale.

[bobjack]

breakfast - protein pancakes
1 scoop whey - 120 cals -20g protein -9g carbs - 1g fat
half cup dry oats - 150 cals - 5g protein - 27g carbs - 3g fat
1 whole egg - 70 cals -6g protein -5g fat
2 egg whites - 60 cals-8g protein
sugar free syrup - 15 cals - 5g carb

total 425 cals -39g protein - 43g carb - 9g fat

good breakfast? felt very full after eating this.

[akali]

yeah honestly dude buy a set of scales i bought mine for $10.00 on sale. at first i was kind of winging it and trying to tell how much they weighed, one of my best little investments. I leave them on my counter and its only a split second to weigh it and then have the proper macros.

[JohnnnyBlazzze]

breakfast - protein pancakes
1 scoop whey - 120 cals -20g protein -9g carbs - 1g fat
half cup dry oats - 150 cals - 5g protein - 27g carbs - 3g fat
1 whole egg - 70 cals -6g protein -5g fat
2 egg whites - 60 cals-8g protein
sugar free syrup - 15 cals - 5g carb

total 425 cals -39g protein - 43g carb - 9g fat

good breakfast? felt very full after eating this.

Looks like a good start to me. Remember you'll want to keep majority of your carb intake in the AM, Pre, and Post Workout.

[Back In Black]

breakfast - protein pancakes
1 scoop whey - 120 cals -20g protein -9g carbs - 1g fat
half cup dry oats - 150 cals - 5g protein - 27g carbs - 3g fat
1 whole egg - 70 cals -6g protein -5g fat
2 egg whites - 60 cals-8g protein
sugar free syrup - 15 cals - 5g carb

total 425 cals -39g protein - 43g carb - 9g fat

good breakfast? felt very full after eating this.

If the macros are correct then yes, good breakfast. A few of us eat pancakes regularly with a slightly different ingredient list. Oats, egg whites, quark, baking powder and Splenda for me. Sometimes a little bit of lemon juice goes in there too!

[Back In Black]

yeah honestly dude buy a set of scales i bought mine for $10.00 on sale. at first i was kind of winging it and trying to tell how much they weighed, one of my best little investments. I leave them on my counter and its only a split second to weigh it and then have the proper macros.

Bingo. EVERYBODY using this forum should have a set of digital food scales in their arsenal!

[bobjack]

ill invest in a scale today.

[JohnnnyBlazzze]

If the macros are correct then yes, good breakfast. A few of us eat pancakes regularly with a slightly different ingredient list. Oats, egg whites, quark, baking powder and Splenda for me. Sometimes a little bit of lemon juice goes in there too!

I have yet to have these protein pancakes, seems like they're a big hit here to. I'll throw in some splenda, I want them to taste like french crepes!

[bobjack]

i enjoyed them. almost felt like a cheat meal.

[akali]

haha there was a point of time where i was having protein pancakes everyday, such a good meal! i make mine completely low sugar , carbs, it tastes a little dry but i dont mind it! after having chocolate pancakes, banana flavour, and cookies and cream!!

[bobjack]

getting in my pre workout and heading to the gym.
back and bi's today : )

[bobjack]

was feeling pretty good in the gym today. so i took a pic

after just a few good meals my muscles seem more full and not as flat. keep the advice coming got my scale

also how long after my pwo should i be having a meal?

[akali]

theres debate, some say it doesnt madder exactly when you take in PWO meal as long as your overall diet is good throughout the day and others say protein and a complex carb should be taking in almost asap.

[bobjack]

sorry for the confusion. but i had a whey protein shake with a banana about 15 mins after my workout. how long after that i should i have an actual meal?

[JohnnnyBlazzze]

I have my PWO shake immediately following PWO cardio which is around 20-30 mins after i'm finished lifting, anywhere within an hour for PWO shake should suffice.

For PWO meal after my shake i usually have that within 1-2 hours after i have finished training. This is the time i get my last carbs in for the day as well.

[bobjack]

so for meal number 3 i had

8 oz of grilled beef - 425 cals - 50g protein
1 cup of pinto beans - 245 cals - 15g protein - 40g carbs

could be better yeah, but im just trying to figure this macro thing out

puts me at around 1350 cals.
no clue how to cram in another 700!

thinking my final meal will be 6 oz chicken breast and few pieces of broccoli

[bobjack]

also i calculated my TDEE

about 3474.6

if this is way off let me know. that is what i came up with

[dooie]

also i calculated my TDEE

about 3474.6

if this is way off let me know. that is what i came up with

That seems too high, what calculator did u use?

[JohnnnyBlazzze]

I woud stick at 22/2300 with the macros I mentioned above. If you're losing to much you can adjust accordingly. If you're diet is solid and training is on point you will want to be looking for about 1.5/2lbs weight loss per week.

[bobjack]

pretty sure i am going to be able to squeeze in another 100g of protien. as for carbs went i was under by 100. not having any carbs for dinner.

this is all new to me.
i have absolutely no clue how i got fat, i feel like ive been eating all day with this new diet.. ill figure it out eventually

[bobjack]

breakfast - protein pancakes
1 scoop whey - 120 cals -20g protein -9g carbs - 1g fat
half cup dry oats - 150 cals - 5g protein - 27g carbs - 3g fat
1 whole egg - 70 cals -6g protein -5g fat
2 egg whites - 60 cals-8g protein
sugar free syrup - 15 cals - 5g carb

total 425 cals -39g protein - 43g carb - 9g fat

post work out - protein shake w/banana - 250 cals
29g carbs
20g protein

dinner -10 oz of grilled beef - 610 cals - 70g protein
1 cup of pinto beans - 245 cals - 15g protein - 40g carbs

before bed protein shake
2 scoop whey 250 cals - 40g protein - 15g carbs

total - 1800 cals
185g protein
127g carbs (not sure how many carbs in beef)
fat (??)
ok wow so thats my first day on my new diet. i felt like i was eating all day.and i liked it.i can't imagine going on a bulk or what its like lol.
eating clean means eating alot obviously :s

tomorrow i will try to get closer to my correct macros.

[akali]

hey bro i was in the same boat. sit down night before and plan on your day every meal and macro. Then from that moment on each day eat almost the same and slight variations, but use it as a guide line!! that way you don't need to cause yourself the trouble playing the guessing game onwhat to eat

[JohnnnyBlazzze]

^^^^^^ Yes

Preparation and organization is key, with a set plan you won't need to be thinking or stressing over what and when to eat.

[n00bs]

you should be doing an upper lower split...

[bobjack]

thanks but i got my workout down. my lifts have gone up. strength up. just no size yet probably due to my poor diet.

for those interested
sunday -chest/tri's
monday- legs
tues - back and bi's
wed - off day. moderate cardio
thurs - chest/tri's
fri - off moderate cardio
sat - back/bi's

also have been doing about 20m of fasted cardio medium intensity 7 days a week when i wake up.

legs 1 day a week because they are far ahead of the rest of my body. its my one genetic strong point

[MrMayhem]

yea man, ur diet was looking weak in the beginning, but it looks like these guys are hookin u up with some great advice.... Only thing I think I can add right now is I noticed your post workout shake is only 20g of protein. You need a good 40g of protein post workout. Still add the banana too. Other than that, congrats on the weight loss. Keep the pix rollin in. From what I see, Ur gettin a lil more muscle and tightenin up those areas just from the advice theyve given so far.
Good luck in all ur diet and lifting indeveres.

[Back In Black]

Don't worry about how much protein you take after a workout or how soon you take it. Hit your macro's with the right choice of food and you will be ok.

But you still need to calculate your fats!

[Back In Black]

And I'm not sure that training body parts twice a week is going to work. What exercise, sets and reps do you do?