Diet results so far

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The first one was taken today and the second one was taken about 3 months ago. I went from 222-224lbs and am currently at 205lbs. I have lost almost an inch on my arms which is really disappointing, but whats worse is my waist doesnt seem to be changing. All my pants/shorts fit the same it seems. I started albuterol about two weeks ago and havent noticed much from it. If the most recent picture is too dark I can take another one... it seemed brighter on my phone. Anyway this is what I have been eating-

Meal 1:

1 cup egg whites
1 1/2 cups oats
1 scoop of whey

Meal 2:

8oz chicken breast (weighed cooked)

Meal 3:

6 whole eggs

Meal 4:

1 cup egg whites
1 1/2 cups oats
1 scoop of whey

This is almost nothing compared to what I use to eat. I avoid sugary drinks and salt. I drink at least a gallon of water a day. Strength is down... it seems like my body has held onto the fat and burned the muscle. Im very strict on my diet and have one cheat meal a week. Its not like im trying to cut to 6%... 12% would be nice... What gives?

Your not eating enough

Ive dropped a solid 15lbs in roughly two months... is that too quick?

Also, why do I hardly look any leaner?

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Originally Posted by yeahbuddy289

Also, why do I hardly look any leaner?

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You do seem to be eating too little, but as long as your drop fat it would be Ok. Unfortunately, there is no way to know, or decide, where your body will drop fat first and for you, it seems the fat on the arms is going first. Also, give yourself some credit, that is pretty darn good progress thus far. Now is when the mental game begins and you will need to stick to it because it will not be the last time you will look at yourself and be disappointed, this is a daily occurrence for many here yet, we keep going :-)

You do look leaner. I can tell in the chest and arms. However, I can almost guarantee you are eating too little. What is your current body fat? Age? How many times a week are you working out?

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Originally Posted by Bio-Active

Your not eating enough

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^^^ true

I'm 25 and I train 3x a week. What should I increase to get more calories, carbs or protein?

Quote:

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Originally Posted by yeahbuddy289

I'm 25 and I train 3x a week. What should I increase to get more calories, carbs or protein?

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Do you have an idea of your body fat percentage?

No idea where I'm at now but in the before picture I was told by some members on this forum I was over 20%.

Using the Katch-Mcardle Formula and assuming 21% bodyfat your BMR is 1957 and given you are working out about 3x/week your TDEE is 2691.

I would suggest a deficit of about 500 calories putting you at about 2200 calories/day.

A quick rough estimate of your current intake is as follows:

Meal 1
125 calories + 237 + 150 = 512

Meal 2
378 calories

Meal 3
468 calories

Meal 4
125 calories + 237 + 150 = 512

That puts you at about 1870 calories. Low but not insanely low.

If it were me I would change some things up like the timing of certain meals.

You may also want to consider boosting up the exercise or looking into carbohydrate cycling.

If you want to figure your macros out that you are currently eating and post them up I can tell you what to tweak as well.

Meal 1:

Cals: 695 /Protein: 64 / Carbs: 89

Meal 2:

cals: 250/ protein: 50 / carbs: 0

Meal 3:

cals: 420 / protein: 36 / carbs: 0

Meal 4:

cals: 695 / protein: 64 / carbs: 89

Total:

Cals: 2,060 / protein: 214 / carbs: 178

So what do you guys think? Increase protein or carbs?

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Originally Posted by yeahbuddy289

So what do you guys think? Increase protein or carbs?

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I would add lots of vegetables and a little fruit.
Also you need some good fat in your diet.
Nuts and avocado.

Where are your fats?

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Originally Posted by RaginCajun

Where are your fats?

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The only fat I am getting is from the whole eggs.

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Originally Posted by The Deadlifting Dog

I would add lots of vegetables and a little fruit.
Also you need some good fat in your diet.
Nuts and avocado.

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Yeah I have been eating carrots and celery between meals and usually eat a banana before I train.

Your macros didn't show any fats. I would recommend at least 50g a day

Im probably getting 30g of fat a day from the eggs. Probably should increase that.

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Originally Posted by yeahbuddy289

Im probably getting 30g of fat a day from the eggs. Probably should increase that.

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Adding a scoop of natty pb to your shakes can help out

Why natty over regular? Just curious as to what the difference is.

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Originally Posted by yeahbuddy289

Why natty over regular? Just curious as to what the difference is.

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Look at the ingredients and you will find your answer. Most regular pb's have added chemicals and sugars. Natty pb is just ground peanuts. I actually buy the kind with peanuts and salt

Same as organic peanut butter right?

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Originally Posted by yeahbuddy289

Same as organic peanut butter right?

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Prob not, just because it says organic doesn't mean it doesn't contain extra sugar.

Just read the label

Are you allergic to broccoli and spinach?

And rice? You need to eat more and do cardio to make up the difference in calories.

Quote:

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Originally Posted by yeahbuddy289

Im probably getting 30g of fat a day from the eggs. Probably should increase that.

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don't increase eggs. Add avocado with eggs. Or avocado with salad or add some raw almonds during the day.

I bought some natty peanut butter so im gonna give that a try. Maybe on days I train I will add in a sweet potato as well.