Thread: Diet and Exercises ( I was misled )

Hello,

I was quite skinny guy around 2017 (60kgs). And when I joined the gym, I had a personal trainer because I was new to everything. The trainer after 3-4 months of workout, Suggested me to take "nitro mass gainer" and me being naive, I did take it for 3-4 months and he also suggested that I eat all kinds of food. I put on quite an amount of weight. Around 70kgs or so. 2 cups per day after workout and before sleep. And then I left the gym cause I just started on a job and was quite busy. Right now, It's very hard for me to lose weight compared to previous years. Before I started the mass gainer, I used to eat alot but never used to put on weight. these days I barely hit 1.5k cal per day, Still I am currently at 84. I can see that I put on little weight on my face and alot of belly fat. Like ONLY belly fat. My arms and legs are of the same size like before no fat stuffs.

What do I do now? How do I get my body back to its original state? I am currently 23 years of age. I do work but I work in the night shifts. I can push in a workout but I want my body to throw away all the "Mass Gainer" things ( idk if there's anything like that ) So that I can get my body back in shape. Any help would really be appreciated. I have dumbbels and can go for a run or skip ( No gym thanks to covid ). Please drop in any kind of tips you have. Target of calories and target of calories to burn and so on. Would mean alot.

Please stay safe and Thanks in advance.

I think it's unlikely that you are eating 1500 a day and not losing weight.

Accurately count and weigh everything you are eating and drinking. Run 2000 calories a day for 2 weeks, weigh yourself every day - then reevaluate.

And yes, throw away the mass gainer.

There is more detail in the sticky threads at the top of the page - it would be helpful if you could read these so we aren't constantly repeating the same information.

This might help with exercise:
https://www.strongerbyscience.com/no-gym/

yeah, very unlikely to not lose weight @ 84 kilos while barely eating 1500 calories per day

Hey all I've been having a similar issue. I'm trying to lose fat (75kg atm /165 cm shortie) mostly belly fat. For the last 2 weeks I haven't noticed any difference; I'm trying to eat max 1500 kcals. I workout daily and try to do cardio everyday. I feel like I make no progression. Perhaps this is a stupid question but should I eat a meal if I don't feel hungry? I read so much online about muscle protein synthesis so i try to eat 3-4 meals a day.

Originally Posted by SilverPro1

Hey all I've been having a similar issue. I'm trying to lose fat (75kg atm /165 cm shortie) mostly belly fat. For the last 2 weeks I haven't noticed any difference; I'm trying to eat max 1500 kcals. I workout daily and try to do cardio everyday. I feel like I make no progression. Perhaps this is a stupid question but should I eat a meal if I don't feel hungry? I read so much online about muscle protein synthesis so i try to eat 3-4 meals a day.

do you weigh yourself or how do you know there's no progress?

don't eat if you're not hungry, especially if you're not losing weight (or are you???) with what you're eating now

i hate to say it but you're probably not eating 1500, because you should easily be losing weight even on 2000-2300 calories

Originally Posted by faithbrah

do you weigh yourself or how do you know there's no progress?

don't eat if you're not hungry, especially if you're not losing weight (or are you???) with what you're eating now

i hate to say it but you're probably not eating 1500, because you should easily be losing weight even on 2000-2300 calories

Yes I weigh myself and take progress pictures once a week. I feel like I don't lose weight even though I'm in a calorie deficit.

I have never been a big eater. I don't understand your last point. I would normally eat 2000 to maintain. I'm on a 500 deficit. I workout every day and include cardio and yet weight loss seems to be non-existant. I actually weighed myself today and it increased to 76... I've been on 1500 kcal for a month now.

Originally Posted by SilverPro1

I feel like I don't lose weight even though I'm in a calorie deficit

then you're not in a caloric deficit, 100%

now you're probably thinking "this guy thinks i don't know how to count calories!!!", but here's the thing: it's literally impossible to be in a caloric deficit and not lose weight, so you have two options:
a) you are miscalculating something
b) your maintenance is not 2000 calories, because otherwise you would be losing weight @ 1500

i've only been on these forums for two years, but i've seen a ton of people who claim that they're not losing weight in a deficit. one guy was completely sure he was in a deficit but didn't lose weight, turns out he was adding some creamer to his coffee that added up to hundreds (think 500+) extra calories

Originally Posted by faithbrah

then you're not in a caloric deficit, 100%

now you're probably thinking "this guy thinks i don't know how to count calories!!!", but here's the thing: it's literally impossible to be in a caloric deficit and not lose weight, so you have two options:
a) you are miscalculating something
b) your maintenance is not 2000 calories, because otherwise you would be losing weight @ 1500

i've only been on these forums for two years, but i've seen a ton of people who claim that they're not losing weight in a deficit. one guy was completely sure he was in a deficit but didn't lose weight, turns out he was adding some creamer to his coffee that added up to hundreds (think 500+) extra calories

I'm counting every calorie exactly. I weight everything and write every meal down. I don't consume any hidden calories (sauces/sugar etc). I even weigh the amount of oil used for cooking. I am 100% sure I'm in a caloric deficit. Previously, I almost never felt hunger or went to bed on a empty stomach, whereas now I do. Perhaps, my maintenance is 1500 and I need to cut to 1000 kcal per day. But that seems to severe. When I enter the tdee calculator stats I get 1900 kcal is my maintenance, but I don't know if that's reliable.

What do you think mate?

If you've really run that calorie level for a month without any "cheats" then you don't really have any choice but to reduce it.

Originally Posted by SuffolkPunch

If you've really run that calorie level for a month without any "cheats" then you don't really have any choice but to reduce it.

Will lower total calories and track progress.

Originally Posted by snailsrus

Unless your 5 ft, there is no way you aren’t losing weight at 1500 calories

Conclusions:
-you’re counting calories wrong
-you’re deducting calories from calories you think you are burning through activities
-you’re not a special snow flake
-you’re not at a calorie deficit

I'm 5'6 and weigh 167 pounds. Probably 25% bf mostly belly fat.

-I weigh my vegetables, carb and protein sources to the exact gram including oil when cooking etc;
-I have never deducted burned calories through exercise from my total calories;
-No reason to be rude. Never said I was ''special''. Just looking for advice and tips;
-Perhaps this is the issue. Previously, I was eating around 2000 kcal (including chocolate and junk food). So, I assumed I would cut 500 kcal. Been eating 1500 kcal for 3 weeks. I have mostly belly fat and there is almost no change. I did become ''leaner'' in my back and shoulders. Perhaps I should eat around 1200-1400 calories.

Get a online pt that can guide you