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Thread: Eating less then TDEE, gaining weight?

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  1. #1
    Join Date
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    Quote Originally Posted by ma_fighter View Post
    stats in pic thread btw
    that does us no good here!

  2. #2
    Join Date
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    Quote Originally Posted by --->>405<<--- View Post
    that does us no good here!
    Yeah, was at work on my cell, couldn't fiddle around for too long :P
    6ft tall, was down to 176lbs, hovering around 182-183 lbs right now, started at 256lbs. 34 years old.

    First one is me at 215-225 lbs
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    The next two is at 176 lbs
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    Me today, and my forearm getting home from work, just because I love the fact that my veins are popping again :P
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    Here's what I ate today, and this is a pretty typical day for me. Only difference is I only ate 4 times instead of my usual 5, skipping my evening snack. Kcals are on the low side of what's normal for me, ranging from this to about another 300-400 kcals at most.

    Bread with pate' for breakfast. The bread is something I realize I will have to drop eventually, but at this point in time I doubt its what makes or breaks me.
    One protein shake divided on two occations
    500g Cottage cheese, along with 200g of flavored no-fat yoghurt. Also divided into two occations.
    Chicken + rice + a bit of feta for flavour.
    A glass of milk with the bread, and one with the chicken.
    A couple of carrots at work.

    Ending up:
    Kcal: 1735 (and up to another 100kcal due to milk in coffee)
    Protein: 161.9g (up to +7)
    Carbs: 154g (up to +10)
    Fat: 53.9g (up to +3) Almost half of it at breakfast. If I eat two slices of bread for breakfast I tend to stay full longer if I have a bit more fat in the morning.

    That's like a.. well.. 39/36/25'ish split or so.

    /Maf
    Last edited by ma_fighter; 11-19-2012 at 05:19 PM. Reason: Added food

  3. #3
    Join Date
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    Quote Originally Posted by ma_fighter View Post

    Here's what I ate today, and this is a pretty typical day for me. Only difference is I only ate 4 times instead of my usual 5, skipping my evening snack. Kcals are on the low side of what's normal for me, ranging from this to about another 300-400 kcals at most.

    Bread with pate' for breakfast. The bread is something I realize I will have to drop eventually, but at this point in time I doubt its what makes or breaks me. this is improper thinking and working against you IMO
    One protein shake divided on two occations macros for shake? contents? whey, casein, blend??
    500g Cottage cheese, along with 200g of flavored no-fat yoghurt. Also divided into two occations. cottage cheese is good (2%fat or less) im not a fan of yofurt. flavored prob equals sugar
    Chicken + rice + a bit of feta for flavour. hmm cheese = fat. hopefully not a lot. would drop for now.
    A glass of milk with the bread, and one with the chicken. milk and bread?? not good IMO. sugar
    A couple of carrots at work. carrots i believe have a fair amount of sugar for a vegetable.

    Ending up:
    Kcal: 1735 (and up to another 100kcal due to milk in coffee)
    Protein: 161.9g (up to +7)
    Carbs: 154g (up to +10)
    Fat: 53.9g (up to +3) Almost half of it at breakfast. If I eat two slices of bread for breakfast I tend to stay full longer if I have a bit more fat in the morning.

    That's like a.. well.. 39/36/25'ish split or so.

    /Maf
    at 183lbs its hard to guesstimate ur bf% maybe 16(ish)

    183 x .84 = 153.72

    153.72 x 15 = 2305cals (rough maintenance)

    i think a big part of ur problem is not how much ur eating but WHAT ur eating. how much cardio u doing?

    id try something like:

    workout days:
    2300cals
    275g pro
    200g carbs (150g pre workout/50g post workout only)
    44g fat

    non-workout days:
    200g pro
    green veggies only carbs
    44g fat

    id hit cardio hard on non training days (60mins) and do no cardio on training days. try to alternate light intervals and moderate cardio. u need to gain some muscle and lose some fat. i would suggest u consider a routine that is upper body one day then lower body the next day. lift EOD. cardio by default will be EOD.

    go for big lifts. such as:

    upper day: bench, deadlift, shoulder press, rows, abs (no weight needed IMO); (3 heavy work sets (5-6 reps) for each, be sure to warm up good. i like to get on a piece of cardio equipment for 5 mins before i lift and have found it to be more effective than warming up with weights.

    lower day: squat, leg extension, leg curl, calves, traps, abs (same applies here for work sets and rep range)

    as regards to ur diet i am finding maintaining an anabolic environment for training days is ideal and get ur fat burning done on non training days. depending on ur progress u could also consider implementing a 6-8hr fast upon waking on non-training days.

    u need to have a diet that includes more lean meat and complex carbs and good green veg like spinach (think chicken salad - not the kind with mayo but rather a salad with chikn in it )

    post ur diet for review and be sure to include cals and macros.

  4. #4
    Join Date
    Oct 2012
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    403
    Quote Originally Posted by --->>405<<--- View Post
    at 183lbs its hard to guesstimate ur bf% maybe 16(ish)

    183 x .84 = 153.72

    153.72 x 15 = 2305cals (rough maintenance) I always end up at around 2,8k when doing TDEE calcs, so I'm assuming that 2305 my BMR?

    i think a big part of ur problem is not how much ur eating but WHAT ur eating. how much cardio u doing? Yeah, my diet would absolutely benefit from being cleaned up, thing is: I got my GF on board to loose some weight as well this time, and she needs it far far more then me. 5'6,9"@ 230lbs, her attitute towards food sucks big hairy..., if it doesent taste good, she just won't eat it. (working on that tho). AND she works at McD... So in an effort to keep her from eating fries and burgers I try to make the food we eat as healthy as possible while still tasting good, so she wont throw it in the garbage and grab a milkshake at work instead. I'll get rid of the bread in my own breakfast tho. As for cardio I do 2 days HIIT a week (kick-n-punch, working a sandbag and mitts) for about 1h15m each time. Aside from that I've got a crosstrainer at my disposal.

    id try something like:

    workout days:
    2300cals
    275g pro Last time I ate 300-400g of proteins a day my wee ended up frothing, probably from excreted proteins, and my doc told me to cut back on P, and drop the creatine, cause it was taxing my kidneys. I'll up P a bit at a time tho, and gauge the outcome
    200g carbs (150g pre workout/50g post workout only) I work out almost first thing in the morning, 'cause I work evenings, so this will be hard to fully incorporate
    44g fat

    non-workout days:
    200g pro
    green veggies only carbs
    44g fat

    id hit cardio hard on non training days (60mins) and do no cardio on training days. try to alternate light intervals and moderate cardio. u need to gain some muscle and lose some fat. i would suggest u consider a routine that is upper body one day then lower body the next day. lift EOD. cardio by default will be EOD.

    go for big lifts. such as:

    upper day: bench, deadlift, shoulder press, rows, abs (no weight needed IMO); (3 heavy work sets (5-6 reps) for each, be sure to warm up good. i like to get on a piece of cardio equipment for 5 mins before i lift and have found it to be more effective than warming up with weights. Right shoulder is utterly buggered, so my delt and pec WO's are fairly gentle still.

    lower day: squat, leg extension, leg curl, calves, traps, abs (same applies here for work sets and rep range)I'd love to be able to, but long story short: my Endo refused to give me treatment for my low T, cause I'm not 40 yrs+?? so Im on unapproved TRT (equal to 100mg/week, undecanoate ester tho so less frequent injections. And alot of ester weight), which will land me in jail if I get tested at a gym, and they do test the gyms around here completely at random several times a year. Ive had a few close calls before, so now its home workouts only, no spotter, 2nd floor of the house. I cant do too heavy deads, atleast not to failure, cause I'll have to gently lower the weights. Same with squats etc. I use DB's, got some fairly heavy ones which I can load up to around 150lbs on each. One legged squats, and stiff legged deads are the only leg exercises I've managed to think of so far :P

    as regards to ur diet i am finding maintaining an anabolic environment for training days is ideal and get ur fat burning done on non training days. depending on ur progress u could also consider implementing a 6-8hr fast upon waking on non-training days. 100% completely fasted, or can I put a drop of milk in my morning coffee? :P not a problem otherwise tho, I'll give this a go!

    u need to have a diet that includes more lean meat and complex carbs and good green veg like spinach (think chicken salad - not the kind with mayo but rather a salad with chikn in it ) Did stuff like this alot for a while, I have no idea why we just kinda.. stopped :P More often we'd cook a nice steak or similar tho, and make a nice salad, and that'd be it.

    post ur diet for review and be sure to include cals and macros. I'll figure something out, probably this weekend when I get some free time, and get back to you with that.
    As for the shake, it's whey: P:26g, C:1,8g F:1,8g, mixed with milk (P:3,5g C:4,9g F:1,5g/ DL). I'm a milk-o-maniac, and simply cant cut it completely, life would become utterly pointless without milk , but I can cut back more if needed. Used to drink 4,5 liters a day when I was young, now its more like 1l :P

    Cottage cheese is 1,5% fat, and yes the flavored yoghurt contains alot of sugar. I added some frozen berries, and cut back to just a splash of yog this morning, and thats a flavor I absolutely can live with.

    Feta with the chicken: Macro % for that meal ended up P/C/F:36/44/20, but I'd use less feta the next time, it was a cooking experiment, but the feta overpowered the other flavors.

    Carrots at work, I initially had em for when I got munchies, starting this entire project. I'd go grab a carrot instead of having a cookie or whatnot from the vending machine. Takes forever to eat, keeps my mouth busy, and when doing lots of cottage cheese and shakes its nice to have something hard to chew on. Never really thought of it before, but carrots do taste kinda sweet. Had a look now and they are 45kcal, 7-8g of carbs/100g about 1/3 of which is fructose. Meh, stupid sugars!

    As far as breakfast goes, how does an egg or two (mostly no yolk) and some oatmeal with milk sound? Or egg/beans. Breakfast have just simply GOT to be easy'ish, esp for my girl, who works really awkward hours.


    I really REALLY appreciate you taking the time to help out here m8!
    Having a place like this to go to when you're trying to accomplish something, or just toying with ideas, is immensely helpful! Instead of having to learn everything myself through time and energy consuming trial-and-mostly-error
    I can get almost instant feedback by knowledgeable individuals, simply by posting my ideas or problems on a forum.

    A huge thanks to everyone out there that has the good heart to spend a great deal of their time dealing with OTHER peoples problems.

    I'll get back with a revised, more detailed, mealplan ASAP.

    /Maf

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