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  1. #1
    Registered User aymen265's Avatar
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    Food diary for -2lb a week, good or not?

    https://gyazo.com/319206d25f818d8f6d63282ffe5bb7cc


    252lb 5 foot 10 inches. 25 years old. M

    Monday chest- 15 sets 5 min walk
    Tuesday- 30minute of 2.8 speed cardio walk (will eventually start jogging over time)
    Wednesday- back - 15 sets 5 min walk
    Thursday- 30minute of 2.8 speed cardio walk
    Friday- arms 20 sets 5 min walk
    Saturday- legs 15 sets 5 min walk

    (I am thinking about doing push pull legs rest push pull legs)- Since this adds more weight lifting and longer time in the gym)

    desk job

    Goal is to lose 2lb a week and I'm wondering if the nutrition is on point? trainer at gym said eat 2k calories is what i burn living daily. I am getting 1800 calories daily but that does not include what I burn in the gym but it is hard to know the exact amount of calories im burning with weight lifting.


    ignore my pic, that was in the past
    Last edited by aymen265; 05-16-2022 at 02:47 AM.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Looks OK although I don't see a lot of vegetables. I wouldn't go any lower on fat either.

    As always, the choices and timings themselves are not as significant as the total calories and protein / vitamins / minerals. Perhaps do a RDA check on micronutrients if your app has that facility.
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    Registered User aymen265's Avatar
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    Originally Posted by SuffolkPunch View Post
    Looks OK although I don't see a lot of vegetables. I wouldn't go any lower on fat either.

    As always, the choices and timings themselves are not as significant as the total calories and protein / vitamins / minerals. Perhaps do a RDA check on micronutrients if your app has that facility.
    Didn’t add veggies cause the type of veggies change everyday. It was also supposed to be at 1500 calories but I decided to up my calories and work harder in the gym. It was hard to hit the protein goal
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    Registered User residesinAZ's Avatar
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    This seems more like a maintenance diet than a cutting diet.
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    Registered User aymen265's Avatar
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    Originally Posted by residesinAZ View Post
    This seems more like a maintenance diet than a cutting diet.

    What do you think I should cut out? For the record I’m starving 24/7 even after eating
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by residesinAZ View Post
    This seems more like a maintenance diet than a cutting diet.
    Not sure if srs - 1600-1800 calories for a 250lb male?
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    Registered User residesinAZ's Avatar
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    Originally Posted by SuffolkPunch View Post
    Not sure if srs - 1600-1800 calories for a 250lb male?
    Yeah, 5'10" 250. Unless he's Olympia ready, he's not going to lose 2lbs a week at 1600-1800 calories, maybe .5-1 if he's super strict. 1400-1600 is more like it.
    You're probably starving 24/7 because you're front loading your day with carbs and sugar, making you blood surgar spike and drop all day. Stick to low glycemic foods for most of the day, and if you're going to have sugar, have it at the end of the day so you can feel like trash as you go to sleep.
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    Originally Posted by residesinAZ View Post
    Yeah, 5'10" 250. Unless he's Olympia ready, he's not going to lose 2lbs a week at 1600-1800 calories, maybe .5-1 if he's super strict. 1400-1600 is more like it.
    You're probably starving 24/7 because you're front loading your day with carbs and sugar, making you blood surgar spike and drop all day. Stick to low glycemic foods for most of the day, and if you're going to have sugar, have it at the end of the day so you can feel like trash as you go to sleep.
    I ate around that much when I started my recent weight loss journey and I was losing weight like crazy. I was like 210lbs. But then I worked a warehouse job at the time.

    Anyways, -2lbs a week is difficult but doable. I would suggest upping the cardio.

    Also, more fibrous carbs on your diet. It will help keep you satiated.
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  9. #9
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by residesinAZ View Post
    Yeah, 5'10" 250. Unless he's Olympia ready, he's not going to lose 2lbs a week at 1600-1800 calories, maybe .5-1 if he's super strict. 1400-1600 is more like it.
    You're probably starving 24/7 because you're front loading your day with carbs and sugar, making you blood surgar spike and drop all day. Stick to low glycemic foods for most of the day, and if you're going to have sugar, have it at the end of the day so you can feel like trash as you go to sleep.
    if his maintenance is 2600 then 1600 would be a 2lb loss per week
    Regardless of the exact numbers, losing 2 lbs a week shouldn’t be hard with his stats
    Last edited by Tommy W.; 05-29-2022 at 11:43 AM.
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  10. #10
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    Originally Posted by residesinAZ View Post
    Yeah, 5'10" 250. Unless he's Olympia ready, he's not going to lose 2lbs a week at 1600-1800 calories, maybe .5-1 if he's super strict. 1400-1600 is more like it.
    You're probably starving 24/7 because you're front loading your day with carbs and sugar, making you blood surgar spike and drop all day. Stick to low glycemic foods for most of the day, and if you're going to have sugar, have it at the end of the day so you can feel like trash as you go to sleep.
    I can lose 2 lbs a week at 2500 calories, and I only weigh 210. Losing 2 pounds a week at OP's stats is pretty doable.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.

    Don't be upset with the results you didn't get from the work you did not do.
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  11. #11
    Registered User SC85's Avatar
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    Originally Posted by aymen265 View Post
    https://gyazo.com/319206d25f818d8f6d63282ffe5bb7cc


    252lb 5 foot 10 inches. 25 years old. M

    Monday chest- 15 sets 5 min walk
    Tuesday- 30minute of 2.8 speed cardio walk (will eventually start jogging over time)
    Wednesday- back - 15 sets 5 min walk
    Thursday- 30minute of 2.8 speed cardio walk
    Friday- arms 20 sets 5 min walk
    Saturday- legs 15 sets 5 min walk

    (I am thinking about doing push pull legs rest push pull legs)- Since this adds more weight lifting and longer time in the gym)

    desk job

    Goal is to lose 2lb a week and I'm wondering if the nutrition is on point? trainer at gym said eat 2k calories is what i burn living daily. I am getting 1800 calories daily but that does not include what I burn in the gym but it is hard to know the exact amount of calories im burning with weight lifting.


    ignore my pic, that was in the past
    How's it going Aymen? Food diary looks great, I might have to use it

    I hope you're around 1800-2000kcals and didn't go lower because of the guy who mentioned 1400-1600kcals. Way too low.

    I'm on a similar journey as you, similar stats, regained fat, looking at -2lbs/week. 1800-2100 seems to be the sweet spot for our activity level.

    I'm assuming you were around 180lbs in your old pic. I was there too and we will both be back there soon. Good luck.
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  12. #12
    Registered User aymen265's Avatar
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    Originally Posted by residesinAZ View Post
    Yeah, 5'10" 250. Unless he's Olympia ready, he's not going to lose 2lbs a week at 1600-1800 calories, maybe .5-1 if he's super strict. 1400-1600 is more like it.
    You're probably starving 24/7 because you're front loading your day with carbs and sugar, making you blood surgar spike and drop all day. Stick to low glycemic foods for most of the day, and if you're going to have sugar, have it at the end of the day so you can feel like trash as you go to sleep.

    hi im currently losing 3lb a week at 1600-1700 calories with only walking.
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    Registered User aymen265's Avatar
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    Originally Posted by SC85 View Post
    How's it going Aymen? Food diary looks great, I might have to use it

    I hope you're around 1800-2000kcals and didn't go lower because of the guy who mentioned 1400-1600kcals. Way too low.

    I'm on a similar journey as you, similar stats, regained fat, looking at -2lbs/week. 1800-2100 seems to be the sweet spot for our activity level.

    I'm assuming you were around 180lbs in your old pic. I was there too and we will both be back there soon. Good luck.

    currently losing 3lb a week, more than i want to lose. might up my calories to 1800 from 1600-1700. I do not work so that's why i started at 1600-1700. all activity is in the gym
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    Registered User aymen265's Avatar
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    Originally Posted by xsquid99 View Post
    I can lose 2 lbs a week at 2500 calories, and I only weigh 210. Losing 2 pounds a week at OP's stats is pretty doable.
    thats impressive at 2500 calories, could that be because you have a lot more muscle mass? making it easier to shed weight.
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    Originally Posted by aymen265 View Post
    thats impressive at 2500 calories, could that be because you have a lot more muscle mass? making it easier to shed weight.
    My TDEE has always been high because I constantly move and workout a lot.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.

    Don't be upset with the results you didn't get from the work you did not do.
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    Originally Posted by aymen265 View Post
    currently losing 3lb a week, more than i want to lose. might up my calories to 1800 from 1600-1700. I do not work so that's why i started at 1600-1700. all activity is in the gym
    For reference, I went from 223 to 202 in 3 months on 1800 - 2000 kcal with minimal lifting and either walking or rowing a few times per week, my first time every losing weight at 46. I've just returned from a week long vacation (no weight gain), will probably eat at what I want (up to 2500 kcal) for a couple weeks then drop to 2100-2200 kcal. I was mentally done with the diet about 2 weeks prior to my vacation. After a week break, I was only at 1300 kcal before snacking last night, not at all hungry after snacking and still well under 2500 kcal, am looking forward to getting back to cardio and a more strict lifting routine. I think a key to sustained weight loss is a moderate diet to avoid hunger, cardio to maintain the desired calorie deficit and weight training to keep / build lean muscle mass. I did very little strength training during most of that 3 months and saw %BF remain constant (high 31s according to bathroom scale) and only saw it drop (high 29s) once I introduced weights.

    I also work desk job and well under 1000 steps per day was typical while working from home prior to embarking on this journey. I'm around 2500 - 3000 on days I go to the office and hit 8000 - 12000 if I walk with co-workers at lunch or on my own in the evening.

    Good luck with your weight loss, it sounds like your already made good progress.
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