Thread: Need some solid advice on diet
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04-17-2013, 04:01 PM #1
Need some solid advice on diet
Stats:
35
5'9"
199lbs
BF: between 17-19%
I have been lifting for a long time and have eaten clean on and off throughout my lifting years. Im definately not a noob to this game although I am starting to doubt myself lately. I took a promo at work and started sitting in meetings, or behind a desk for 8+ hours a day. During my first year alone at the new position, work was so demanding and the travel schedule was so erratic, that my gym time cut in half and I was eating when/what I could. I didnt eat terrible but not clean like I have for years in the past. In the past couple of years, I gained about 10 lbs and lost alot of my definition. I have never been completely shredded. Lowest BF % Ive ever been at was 12-13% at about 187 lbs. At the first of the year, I got a transfer and am able to hit the gym hard again. So I started back. I work out everyday again, started cardio and HIIT and eating clean and counting macros. I roughly eat 50/30/20 and its all clean. If anything the protein is just a bit higher in the ratio a day. Heres the kicker to all of this, I started out at 211. I dropped down to 197 in a matter of just a few weeks and my strength gains are improving, cardio is improving and my muscle mass is improving, but in the last two to three weeks, I havent dropped a pound. Ive actually gained weight on a calorie deficient diet. This goes against everything that used to work for me. Im confused and need a little help on this. Goal is to be back around 190 with less than 15% bf. Why am I gaining weight and not losing BF at a decent rate? I have no know health issues. Blood work was top notch at last checkup. Thanks in advance......
Heres the diet:
Roughly 1700 calories a day
Breakfast
6 eggwhites
1 cup steel cut oats
1 slice ezekiel bread -7 sprouted grain
Mid morning meal
Banana
Can of tuna
Lunch
6-8 oz grilled skinless boneless chicken breast
1 cup brocolli
1/8 cup mushrooms
1/4 bell pepper
1/8 cup white onion
(mushrooms/pepper/onion grilled with chicken)
Afternoon meal
4 egg whites
1 slice ezekiel bread
Post workout
Wheybolic protein shake (60g protein/7g carbs/1g fat)
Dinner
6 oz chuck steak
2 yam patties
Total macros
233g protein/124g carbs/33g fat
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04-17-2013, 05:34 PM #2
Ur gaining weight because u jus started lifting again so thats the muscle weight or lbm or you are not caloric deficent because your macro breakdown is not accurate do it again
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04-17-2013, 05:43 PM #3
First do a split brakdown for each meal cals/pro/carbs/fats/ also if you are gaining rather than losing you are definitely not in a deficit so there must be something wrong that you are not stating or something, is very simple, you intake less than you burn and you will burn that fat....
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04-18-2013, 12:00 PM #4
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04-18-2013, 12:10 PM #5
I split each meal and am definately in a deficiency. My TDEE is 1962.60 and Im eating right at or just under 1700 cals depending on if I sub in a fish or drink another shake on non workout days. I used to be able to cut on 200-300 cal deficit. Im wondering should I cut more like 500 cals? I have never had an issue cutting before. Tehn again, I have never been sedentary as long or not been in the gym for this length of time. I agree that less Cals equals loss but that isnt happening in this case. I seriously doubt I've put on two lbs of lean mass in a couple of weeks. Could this be muscle memory?
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