I only ask this because I know that if your deficit is too big it can be hard to lose weight. I'm a 27 year old male, fairly active. 232 lbs 6 feet tall. I'm currently a grad student, but I manage to work out about 5 times a week (give or take one day, depending on my schedule). Usually the workouts consist of about an hour of weights, and a short run. Right now I am running this weight program:
Typically my run is about 2 miles, four days a week. I'm gradually working my way up, increasing by about ten percent per week. I've been running for about a month. Last week I ran 8.25 miles, next week my goal is 9. I am averaging about 1500 net calories per day. Right now I weigh 232 lbs, and I can't seem to get it down. My lean body mass, according to a caliper test that I took pretty recently says that I am at about 188 lbs of lean body mass, meaning my body fat is about 18% body fat. I think this is probably pretty accurate. This is what I looked like a few years ago at 195, with 13% body fat. I hadn't lifted in years, mostly all I did was run and push ups at that time.
Yes, there is a hole in my shirt, but I am addicted to Coca-Cola shirts, despite the fact that I drink soda like twice a year.
Over the next couple of years I started to lift more because I hurt my foot and couldn't run very much. I got up to about 2 ten, not a very clean gain, but not all fat.
Yeah, it's a Pepsi shirt. Not as addicted, notice, no hole.
Not too long after this my brother died, and most of my grieving was done with my face in the refrigerator. I kept lifting, and my lean body mass was about 193 at my biggest, but like I said, I was 250, and not very health at all. Last April I was just over 250 (picture at my brother's wedding below). I saw some pictures of myself, and couldn't believe how big I had gotten. On top of that I started showing signs of diabetes, so I got my diet in check. I was getting up in the middle of the night to pee, thirsty all of the time, and would get extremely shaky if I hadn't eaten in the previous few hours. Mornings were the worst, and I felt sick if I didn't eat immediately after waking. Now I am using I use MyFitnessPal to determine calories in, and http://ift.tt/1xO7fOS to determine calories out.
So, I started doing the Carb Nite diet (30 net carbs per day, or less) and lost about 20 lbs in about six weeks. Since then, however, my weight has stagnated. On the low-carb diet I was doing really well, getting only about 20 net carbs per day, and about 2100 calories. After about six weeks on the diet, however, my weight stagnated and I just couldn't seem to lose any more. I tried reducing calories, but nothing seemed to work. I got checked last week, and I have no signs of diabetes anymore, and no symptoms as well, so the diet worked. However I still need to lose weight, as I am about 20 lbs over a healthy body fat percentage.
Since getting off the low-carb diet over the last few months I am now getting about 120 carbs per day, usually very clean. About 60 grams of fat, and about 140 grams of protein. Not sure of those macros add up to the calorie intake. If not, please let me know.
A typical day looks like this:
I wake up, eat a 4 oz hamburger patty with about an oz of cheese for breakfast. If I am feeling really hungry I will have about 2 ounces of oats (measured dry).
After working out I have two scoops of protein in water:
Second breakfast consists of about 6 slices of sandwich mean, and usually 2-3 oz of cheese, usually colby jack. Later in the day I'll have a Quest Bar, and usually about 30 unflavored almonds.
Dinner is different day to day, but I still focus on trying to be low carb, or healthy carb. Maybe some white bean and chicken chili, or some leftovers. Maybe another hamburger patty. I definitely get most of my carbs in the evening, but I try to keep them clean.
It seems like I should be losing weight, at least to me. What is something that I can do better to get down to my goal of being 210? The fact that I keep lowering my caloric intake, but I am not losing body fat makes me think I might not be eating enough. Am I wrong?
Thanks for taking the time to read this epic novel.
Submitted December 07, 2015 at 05:58PM by rfitnessthroaway http://ift.tt/1R4RQlZ nutrition
No comments:
Post a Comment