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  1. #1
    Registered User reckless101's Avatar
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    Question confused on my weight

    Hello there, i posted a while back a thread about my meal plan and someone suggested that i needed more protein so i changed it and here it is

    Morning - cereal w/ milk
    Lunch - ham and cheese with lettuce with whole wheat bread 2x
    pre workout meal- tuna sandwich (whole can with 2x whole wheat bread)
    Post work out meal - its a shake with water+OJ+ON whey + vegetables + peanut butter
    Post work out meal 2 - Its an hour or so after and its usually either chicken/steak/fish with either vegetables/beans/whole wheat pasta
    Before bed- if i go to bed late and get hungry i eat yogurt with handful of almonds

    I am 5'6 and used to weight 151 (while living with parents, didnt take whey protein either) and was 11% body fat; i was pretty build such as i benched more than my body weight

    Then when i moved alone to college i dropped 11 pounds, making me 140 with 5.6% body fat so i decided to take whey protein

    I RECENTLY checked my weight and body fat to discover i was 136lb with 8% body fat. I dont get how i am still losing weight, mainly cause i dont want the realization that its muscle :'( (i am still pretty build tho and can do the same workouts i did before when i was 150)

    P.S when i used to live with my parents i used to do the IF diet w/o knowing... sorta lol. Large breakfast, small school lunch, and when i got home i ate a large meal that i would not really need to eat at night except for a glass of milk.

  2. #2
    Registered User NQuaday's Avatar
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    If your dropping weight then add more cals. Easiest way would be to have a glass of milk at every meal or cook with EVOO.

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    Registered User reckless101's Avatar
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    Originally Posted by NQuaday View Post
    If your dropping weight then add more cals. Easiest way would be to have a glass of milk at every meal or cook with EVOO.
    what am doing now is cooking more so instead of the ham and cheese sandwich, i will have like fish or chicken sandwich. im going to try that out and see how it goes

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    Registered User NQuaday's Avatar
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    Good luck. Another thing you can do is add cheese to those sandwiches.

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    Registered User reckless101's Avatar
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    Originally Posted by NQuaday View Post
    Good luck. Another thing you can do is add cheese to those sandwiches.
    Thanks! I did some research on what people eat and this is what i came up with :


    Breakfast – oatmeal + ceral + milk + 2 eggs whites
    Snack – Turkey or tuna sandwich with lettuce and 1 tb of PB with Milk
    Lunch – Chicken/steak/fish with Sweet potato and celery stick with PB and OJ
    PWO – SHAKE with veggues or oatmeal (depending if cardio or workout)
    Dinner – a lot of chicken/steak/fish with beans/pasta/veggies
    Late night snack - Im thinking yogurt with almonds? ;D

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    Registered User layarph's Avatar
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    Originally Posted by reckless101 View Post
    Thanks! I did some research on what people eat and this is what i came up with :


    Breakfast – oatmeal + ceral + milk + 2 eggs whites
    Snack – Turkey or tuna sandwich with lettuce and 1 tb of PB with Milk
    Lunch – Chicken/steak/fish with Sweet potato and celery stick with PB and OJ
    PWO – SHAKE with veggues or oatmeal (depending if cardio or workout)
    Dinner – a lot of chicken/steak/fish with beans/pasta/veggies
    Late night snack - Im thinking yogurt with almonds? ;D
    Dude, this means nothing to us! We need to know what the macros and cals are of the foods, otherwise how do we know whether you're getting enough of anything in?

    Repost with the cals and macro breakdown of those foods... if you don't know that info, it's clear why you aren't reaching your goals.

    Secondly, stop using other people's meal plans!! How can other people know what you enjoy to eat??

    Start here, calculate your macros: https://igoodies.000webhostapp.com/?viagra=showth...hp?t=121703981 using katch mcardle formula.

    Once you've done that, come back and repost.

    You said you don't know why you're losing weight, when your solution to prevent weight loss was to consume whey protein. Dude, it doesn't work that way. You lost weight because you didn't consume enough cals, period. Weight gain / body composition is about hitting minimum protein and minimum fat targets, then hitting your cal targets also. It is not about individual macros!

    As I said, calculate your macros from that link, then repost what your macro needs are.
    "Never attempt to train yourself into a caloric deficit. Don't spend hours on the treadmill. Diet comes first, cardio second. The dumbest fat loss strategy ever devised is used by people that wake up early in the morning before going to work to do cardio and follow that up with "recovery shake." Congratulations, you just wasted two hours of your life." Martin Berkhan

  7. #7
    Registered User reckless101's Avatar
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    Ok based on the Katch-McArdle formula, i have a BMR of 1587.8881.

    And so my average activity is 2381.8333

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    Registered User layarph's Avatar
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    OK, that's not your activity factor. That's called your TDEE (total daily energy expenditure ... how many cals you can ingest without adding or losing weight). So because you're only 136lbs, you need to bulk. So add 10-20% cals onto that TDEE (the less cals you add the less fat you will add, but potentially slow mucle growth ... the more cals you add, the more fat you will add. 10-20% is your best compromise), and you have your bulking cal allowance.

    Now you need to hit your protein (1g protein per pound of lean body mass) and fat (0.45g per pound of total body mass) minimums, and you can fill your remaining cal allowance with any macro or combination of macros you wish.

    Stop using other people's meal plans, because then you will never learn why those foods are of value, because you are simply copying. Only you know what foods you enjoy.

    All you need to do is compose those macros and cals with the foods you enjoy, but just ensure that the majority of those foods are whole, unprocessed foods to ensure you are getting sufficient micronutrients in to keep your engine running.

    I would advise you think of what you would like to eat tomorrow (based on the advice I've given on what foods you should eat), and type it all in to myfitnesspal ... that will then give you the protein, fat, carb and cal numbers that meal plan will come to.

    You will then have a much better idea of how close or far away your potential meal plan is, in relation to meeting your cal allowance whilst hitting your macros also.
    "Never attempt to train yourself into a caloric deficit. Don't spend hours on the treadmill. Diet comes first, cardio second. The dumbest fat loss strategy ever devised is used by people that wake up early in the morning before going to work to do cardio and follow that up with "recovery shake." Congratulations, you just wasted two hours of your life." Martin Berkhan

  9. #9
    Registered User reckless101's Avatar
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    Originally Posted by layarph View Post
    OK, that's not your activity factor. That's called your TDEE (total daily energy expenditure ... how many cals you can ingest without adding or losing weight). So because you're only 136lbs, you need to bulk. So add 10-20% cals onto that TDEE (the less cals you add the less fat you will add, but potentially slow mucle growth ... the more cals you add, the more fat you will add. 10-20% is your best compromise), and you have your bulking cal allowance.

    Now you need to hit your protein (1g protein per pound of lean body mass) and fat (0.45g per pound of total body mass) minimums, and you can fill your remaining cal allowance with any macro or combination of macros you wish.

    Stop using other people's meal plans, because then you will never learn why those foods are of value, because you are simply copying. Only you know what foods you enjoy.

    All you need to do is compose those macros and cals with the foods you enjoy, but just ensure that the majority of those foods are whole, unprocessed foods to ensure you are getting sufficient micronutrients in to keep your engine running.

    I would advise you think of what you would like to eat tomorrow (based on the advice I've given on what foods you should eat), and type it all in to myfitnesspal ... that will then give you the protein, fat, carb and cal numbers that meal plan will come to.

    You will then have a much better idea of how close or far away your potential meal plan is, in relation to meeting your cal allowance whilst hitting your macros also.


    I didnt actually steal anyone's plan, I just browsed to see if anything i have available did supply me with enough protein and cals. Thats what i have available in my fridge lol. BUT thanks a lot of the info, really helps.

    based on what you said, i need to add 357 more cals to my TDEE . That site myfitnesspal is awesome

  10. #10
    Registered User reckless101's Avatar
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    Ok so i calculated my meals i would be eating throughout the week and here are the avergae results : (Also i didnt count for my late night snack (yogurt with almonds because i eat it rarely ))


    • Cals - 2116
    • Fat – 69.3
    • Carbo – 219.25
    • Protein – 167.83

    I am 5'6 and weight 136 (last time i checked) and my BMR is 1587.8881 and average activity is 2381.8333

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    Originally Posted by reckless101 View Post
    Ok so i calculated my meals i would be eating throughout the week and here are the avergae results : (Also i didnt count for my late night snack (yogurt with almonds because i eat it rarely ))


    - 2116
    • Fat – 69.3
    • Carbo – 219.25
    • Protein – 167.83

    I am 5'6 and weight 136 (last time i checked) and my BMR is 1587.8881 and average activity is 2381.8333
    /facepalm

    Why eat under your TDEE when you complain about not knowing why you lose weight


    Originally Posted by reckless101 View Post
    I RECENTLY checked my weight and body fat to discover i was 136lb with 8% body fat. I dont get how i am still losing weight,
    Yes... I've started a log - https://igoodies.000webhostapp.com/?viagra=showthread.php?t=159357321

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    Registered User reckless101's Avatar
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    I just found out my calories intake. Im obv going to eat more calories. Just wondering about if the carbs and fat are ok (especially carbs cause that seems high to me O.o)

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    The carbs are fine. If you don't want more carbs simply eat more protein or fat.
    *Unaesthetic Crew* Disregard V-Taper, Acquire PRs Thread

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    Registered User reckless101's Avatar
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    Originally Posted by ParsonBrown View Post
    The carbs are fine. If you don't want more carbs simply eat more protein or fat.
    I was thinking ice cream (yumm) to put it in my shakes or just eat it alone while studying

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    Originally Posted by reckless101 View Post
    Ok so i calculated my meals i would be eating throughout the week and here are the avergae results : (Also i didnt count for my late night snack (yogurt with almonds because i eat it rarely ))


    • Cals - 2116
    • Fat – 69.3
    • Carbo – 219.25
    • Protein – 167.83

    I am 5'6 and weight 136 (last time i checked) and my BMR is 1587.8881 and average activity is 2381.8333
    more protein

  16. #16
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    Originally Posted by redviking1 View Post
    more protein
    He waited 4 years for this.
    Eat the damn yolk.

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