Hard Gainer? Carb Sensitive? Getting frustrated
mitchell196
Posts: 15 Member
Hey everyone,
I've posted here and there, but nothing consistent. Here's my backstory in a nutshell:
I was once very overweight, lost 75 pounds with a combination of healthy eating and exercise. I got to a point where I was underweight at my lowest (thanks to lose skin looking like extra fat). I asked my nutritionist to switch my plan from a deficit to a surplus. She did a MODEST surplus of a couple hundred calories over my BMR. Everyone on here says to eat 500 above TDEE (BMR + activity). This would put me in at around 3000 calories a day. Either way, I've been having between 2800-3000 roughly a day. I have been hard lifting for 3 months now and my weights have been going up but I went and saw her yesterday to do a body scan (bio impedance scan) and I've somehow managed to gain two pounds of fat and lost half a pound of muscle. I don't care about the fat because I understand that you cant gain muscle without gaining fat, but I don't understand how I could have LOST muscle when I've been lifting consistently the same plan for almost 3 months. She mentioned that maybe I am grain sensitive which caused me to gain weight. I knew I would gain the fat and that part I am okay with, but after trying that hard I would hope that I would have gained even a little bit of muscle... I'm so confused now.
Can anyone offer some advice? If I replaced grains, what are other good forms of carbs? I take in around 200 grams of protein a day, so I am not really worried in that sense... I just dont get it.
I've posted here and there, but nothing consistent. Here's my backstory in a nutshell:
I was once very overweight, lost 75 pounds with a combination of healthy eating and exercise. I got to a point where I was underweight at my lowest (thanks to lose skin looking like extra fat). I asked my nutritionist to switch my plan from a deficit to a surplus. She did a MODEST surplus of a couple hundred calories over my BMR. Everyone on here says to eat 500 above TDEE (BMR + activity). This would put me in at around 3000 calories a day. Either way, I've been having between 2800-3000 roughly a day. I have been hard lifting for 3 months now and my weights have been going up but I went and saw her yesterday to do a body scan (bio impedance scan) and I've somehow managed to gain two pounds of fat and lost half a pound of muscle. I don't care about the fat because I understand that you cant gain muscle without gaining fat, but I don't understand how I could have LOST muscle when I've been lifting consistently the same plan for almost 3 months. She mentioned that maybe I am grain sensitive which caused me to gain weight. I knew I would gain the fat and that part I am okay with, but after trying that hard I would hope that I would have gained even a little bit of muscle... I'm so confused now.
Can anyone offer some advice? If I replaced grains, what are other good forms of carbs? I take in around 200 grams of protein a day, so I am not really worried in that sense... I just dont get it.
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Replies
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Could be a bunch of things, but I would a) get your testosterone checked, b) consider easing up on the weight and/or getting more rest in-between workouts, c) reconsider the kinds of protein you eat and the timing with the workouts.
Too hard from this info to pinpoint it.
Also, are you on any meds that could impact muscles (statins, etc.)? Also look at your CPK when you get your next blood test.
Can you go into more detail about your workouts, eating habits, sleep patterns, etc?
R
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You aren't a hard gainer, you just aren't eating enough. Period.
Don't trust someone who only uses bioelectrical impedance to measure your progress, they are notoriously inaccurate (my body fat is 26% and BIA says 29-36% depending on hydration and my workout the day before). You are probably not grain sensitive, stop paying her for garbage advice.
You probably have this issue:
http://www.jcdfitness.com/2009/10/the-former-fat-boy-syndrome/0 -
Could be a bunch of things, but I would a) get your testosterone checked, b) consider easing up on the weight and/or getting more rest in-between workouts, c) reconsider the kinds of protein you eat and the timing with the workouts.
Too hard from this info to pinpoint it.
Also, are you on any meds that could impact muscles (statins, etc.)? Also look at your CPK when you get your next blood test.
Can you go into more detail about your workouts, eating habits, sleep patterns, etc?
R
I have a doctors appointment tomorrow in which I am going to ask for blood work, it's the first time I have ever done blood work... will testosterone levels show in that? In terms of protein, I take 2 shakes of Diesel protein powder a day, the rest comes from chicken breast eggs and low fat cottage cheese. I am not on any meds, I do take some supplements (vitamin D, a multi and omega fish oils).
My work outs are broken down to be like this:
Monday - Chest/triceps
Tuesday - Back/Biceps
Wednesday - Rest
Thursday - Shoulders/back
Friday - Legs
Saturday - Core
Sunday - Rest
In terms of sleep, I get on average 7 hours a night.You aren't a hard gainer, you just aren't eating enough. Period.
Don't trust someone who only uses bioelectrical impedance to measure your progress, they are notoriously inaccurate (my body fat is 26% and BIA says 29-36% depending on hydration and my workout the day before). You are probably not grain sensitive, stop paying her for garbage advice.
You probably have this issue:
http://www.jcdfitness.com/2009/10/the-former-fat-boy-syndrome/
Thanks for the article. I guess seeing her was discouraging because I have noticed results simply by looking in the mirror. I know this sounds stupid to say, but I can see definition where I know there was none before. Here is a comparison of 2 months, in the pic some of it could be how I am standing, also it was right after a workout (pump) and I took a preworkout:
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Do you actually follow a program or just do whatever you want?
Also, you can and should lower your protein to around 1 gram per pound of lean body mass. Eating more than that robs you of carbs and fat. Bulking is the time to enjoy eating. Go have ice cream and pizza.0 -
I do follow a program, one a friend (who's a certified personal trainer) wrote for me. I could lower my protein but to be honest with you I would struggle eating ice cream and pizza. I would rather do a slow gain in fat/muscle by doing a 'clean' bulk than a moderate/high gain in fat/muscle in a 'dirty' bulk, excuse my ignorance if I am wrong.0
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mitchell196 wrote: »I do follow a program, one a friend (who's a certified personal trainer) wrote for me. I could lower my protein but to be honest with you I would struggle eating ice cream and pizza. I would rather do a slow gain in fat/muscle by doing a 'clean' bulk than a moderate/high gain in fat/muscle in a 'dirty' bulk, excuse my ignorance if I am wrong.
Eating 300 calories worth of pizza is the same as eating 300 calories worth of chicken, potatoes and butter. Calories determine how much you gain or lose, macros help with performance, the amount of your surplus and your workouts determine if you gain muscle or fat and in what ratio. What you eat to fill those macros matters only in a performance aspect. Eating some ice cream before bed isn't going to make you gain more fat than eating some cottage cheese and can reduce your need for supplements.0 -
mitchell196 wrote: »I do follow a program, one a friend (who's a certified personal trainer) wrote for me. I could lower my protein but to be honest with you I would struggle eating ice cream and pizza. I would rather do a slow gain in fat/muscle by doing a 'clean' bulk than a moderate/high gain in fat/muscle in a 'dirty' bulk, excuse my ignorance if I am wrong.
Eating 300 calories worth of pizza is the same as eating 300 calories worth of chicken, potatoes and butter. Calories determine how much you gain or lose, macros help with performance, the amount of your surplus and your workouts determine if you gain muscle or fat and in what ratio. What you eat to fill those macros matters only in a performance aspect. Eating some ice cream before bed isn't going to make you gain more fat than eating some cottage cheese and can reduce your need for supplements.
Wisdom ^^ right there!!
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mitchell196 wrote: »I do follow a program, one a friend (who's a certified personal trainer) wrote for me. I could lower my protein but to be honest with you I would struggle eating ice cream and pizza. I would rather do a slow gain in fat/muscle by doing a 'clean' bulk than a moderate/high gain in fat/muscle in a 'dirty' bulk, excuse my ignorance if I am wrong.
Eating 300 calories worth of pizza is the same as eating 300 calories worth of chicken, potatoes and butter. Calories determine how much you gain or lose, macros help with performance, the amount of your surplus and your workouts determine if you gain muscle or fat and in what ratio. What you eat to fill those macros matters only in a performance aspect. Eating some ice cream before bed isn't going to make you gain more fat than eating some cottage cheese and can reduce your need for supplements.
I will take some of that advice and eat more, as every single person I have asked about on this subject is telling me the same thing (with the exception of the nutritionist). I will increase my calories but probably not in the sense of eating pizza and ice cream, more quality foods.
Since you know your stuff, should I listen to what the BIA test is saying at all? I still find it hard to believe I lost muscle, if you're suggesting that is wrong I am very inclined to believe you as I also feel it's wrong. One thing I didn't state before is that there are guide lines that need to be taken before I use that machine, they are as follows:
No exercise 12 hours prior to testing
No caffeine the day of testing
No alcohol 24 hours prior to testing
Do not eat 4 hours prior to testing
Drink 1 liter of water 1 hour prior to testing (may void as needed)
I testing on a Saturday morning (8:30 AM), but every other time I have tested was on a Thursday evening (5 PM).
I would love to hear your thoughts.
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mitchell196 wrote: »I asked my nutritionist
That's your problem right there...
Keep eating at around 3,000 cals per day coupled with a decent weight routine with progressive overload.
As for the part about being grain sensitive leading to weight gain well it may have lead to increased fluid retention but that isn't really relevant to you - you are interested in fat or muscle primarily. Don't put much faith in the results which get spat out by BIA devices. They can be very unreliable. How many pads did it have out of curiosity?
Reassess after 3-6 months. If you feel like you are putting on too much fat in comparison to muscle (which will be largely governed by genetics) then you can cut and do this in cycles until you are happy.
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While i agree with what the woman above is saying, i think its smart of you not to go down the path of icecream and pizza. For someone who has a tendency to weight gain from overeating, i think the less fattening foods (moreish) one eats the better. One day you may get sick of being obsessive about building muscle and stop all this exercise adn then what? If you have a habit of eating healthy nutritious foods it will be easier to stay with this than revert to bad old habits.
I agree that there's no point in eating more protein than you actually need. It will only convert to fat if its not used and probably create other health issues later on in life.0 -
mitchell196 wrote: »mitchell196 wrote: »I do follow a program, one a friend (who's a certified personal trainer) wrote for me. I could lower my protein but to be honest with you I would struggle eating ice cream and pizza. I would rather do a slow gain in fat/muscle by doing a 'clean' bulk than a moderate/high gain in fat/muscle in a 'dirty' bulk, excuse my ignorance if I am wrong.
Eating 300 calories worth of pizza is the same as eating 300 calories worth of chicken, potatoes and butter. Calories determine how much you gain or lose, macros help with performance, the amount of your surplus and your workouts determine if you gain muscle or fat and in what ratio. What you eat to fill those macros matters only in a performance aspect. Eating some ice cream before bed isn't going to make you gain more fat than eating some cottage cheese and can reduce your need for supplements.
I will take some of that advice and eat more, as every single person I have asked about on this subject is telling me the same thing (with the exception of the nutritionist). I will increase my calories but probably not in the sense of eating pizza and ice cream, more quality foods.
Since you know your stuff, should I listen to what the BIA test is saying at all? I still find it hard to believe I lost muscle, if you're suggesting that is wrong I am very inclined to believe you as I also feel it's wrong. One thing I didn't state before is that there are guide lines that need to be taken before I use that machine, they are as follows:
No exercise 12 hours prior to testing
No caffeine the day of testing
No alcohol 24 hours prior to testing
Do not eat 4 hours prior to testing
Drink 1 liter of water 1 hour prior to testing (may void as needed)
I testing on a Saturday morning (8:30 AM), but every other time I have tested was on a Thursday evening (5 PM).
I would love to hear your thoughts.
I wouldn't listen to the handheld device. I would ask your nutritionist to do a 12 point caliper test. This will provide a much better snapshot of your body fat... they tend to be a lot more accurate.
Also, i would suggest you read bulking-a-complete-guide-for-beginners thread. It provides a lot of valuable information.
And realistically, whether you "clean" bulk or "dirty" bulk, your results will still be similar if you calories are equal. It's quite a misconception that eating "healthier" foods will make your fat/muscle ratio different. As many others say, you don't get extra points for eating more nutrients than you body needs.0 -
mitchell196 wrote: »mitchell196 wrote: »I do follow a program, one a friend (who's a certified personal trainer) wrote for me. I could lower my protein but to be honest with you I would struggle eating ice cream and pizza. I would rather do a slow gain in fat/muscle by doing a 'clean' bulk than a moderate/high gain in fat/muscle in a 'dirty' bulk, excuse my ignorance if I am wrong.
Eating 300 calories worth of pizza is the same as eating 300 calories worth of chicken, potatoes and butter. Calories determine how much you gain or lose, macros help with performance, the amount of your surplus and your workouts determine if you gain muscle or fat and in what ratio. What you eat to fill those macros matters only in a performance aspect. Eating some ice cream before bed isn't going to make you gain more fat than eating some cottage cheese and can reduce your need for supplements.
I will take some of that advice and eat more, as every single person I have asked about on this subject is telling me the same thing (with the exception of the nutritionist). I will increase my calories but probably not in the sense of eating pizza and ice cream, more quality foods.
Since you know your stuff, should I listen to what the BIA test is saying at all? I still find it hard to believe I lost muscle, if you're suggesting that is wrong I am very inclined to believe you as I also feel it's wrong. One thing I didn't state before is that there are guide lines that need to be taken before I use that machine, they are as follows:
No exercise 12 hours prior to testing
No caffeine the day of testing
No alcohol 24 hours prior to testing
Do not eat 4 hours prior to testing
Drink 1 liter of water 1 hour prior to testing (may void as needed)
I testing on a Saturday morning (8:30 AM), but every other time I have tested was on a Thursday evening (5 PM).
I would love to hear your thoughts.
Even if you do all those things perfectly, the BIA test is still not going to be accurate. BIA data is useful for watching trends the same way bodyweight can be averaged over several days or weeks to see how things are changing long-term. If you want an accurate measurement, you need a bod pod or a dexa, but they are expensive. Don't worry, as long as you are in surplus and lifting heavy, you will be gaining muscle. If your body weight is not going up, it just means that you are not in surplus.
And yes, you can eat some pizza and ice cream. Obviously get some good nutrient-dense food for health, but every meal does not have to be chicken breast and broccoli.
Your body cannot synthesize protein beyond more than 1 g/pound LBM unless you are on gear.0 -
mitchell196 wrote: »I asked my nutritionist
That's your problem right there...
Keep eating at around 3,000 cals per day coupled with a decent weight routine with progressive overload.
As for the part about being grain sensitive leading to weight gain well it may have lead to increased fluid retention but that isn't really relevant to you - you are interested in fat or muscle primarily. Don't put much faith in the results which get spat out by BIA devices. They can be very unreliable. How many pads did it have out of curiosity?
Reassess after 3-6 months. If you feel like you are putting on too much fat in comparison to muscle (which will be largely governed by genetics) then you can cut and do this in cycles until you are happy.
The machine has 2 pads, one that goes on the right wrist and one that goes on the right foot. I am interesting in knowing your thoughts on this.
I am going to take this advice, to be honest I was feeling really crappy this weekend because I felt like I had no idea what I was doing.
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Patttience wrote: »While i agree with what the woman above is saying, i think its smart of you not to go down the path of icecream and pizza. For someone who has a tendency to weight gain from overeating, i think the less fattening foods (moreish) one eats the better. One day you may get sick of being obsessive about building muscle and stop all this exercise adn then what? If you have a habit of eating healthy nutritious foods it will be easier to stay with this than revert to bad old habits.
I agree that there's no point in eating more protein than you actually need. It will only convert to fat if its not used and probably create other health issues later on in life.
I am going to cut back on the protein, but I like your advice on doing it with healthier foods.
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mitchell196 wrote: »mitchell196 wrote: »I do follow a program, one a friend (who's a certified personal trainer) wrote for me. I could lower my protein but to be honest with you I would struggle eating ice cream and pizza. I would rather do a slow gain in fat/muscle by doing a 'clean' bulk than a moderate/high gain in fat/muscle in a 'dirty' bulk, excuse my ignorance if I am wrong.
Eating 300 calories worth of pizza is the same as eating 300 calories worth of chicken, potatoes and butter. Calories determine how much you gain or lose, macros help with performance, the amount of your surplus and your workouts determine if you gain muscle or fat and in what ratio. What you eat to fill those macros matters only in a performance aspect. Eating some ice cream before bed isn't going to make you gain more fat than eating some cottage cheese and can reduce your need for supplements.
I will take some of that advice and eat more, as every single person I have asked about on this subject is telling me the same thing (with the exception of the nutritionist). I will increase my calories but probably not in the sense of eating pizza and ice cream, more quality foods.
Since you know your stuff, should I listen to what the BIA test is saying at all? I still find it hard to believe I lost muscle, if you're suggesting that is wrong I am very inclined to believe you as I also feel it's wrong. One thing I didn't state before is that there are guide lines that need to be taken before I use that machine, they are as follows:
No exercise 12 hours prior to testing
No caffeine the day of testing
No alcohol 24 hours prior to testing
Do not eat 4 hours prior to testing
Drink 1 liter of water 1 hour prior to testing (may void as needed)
I testing on a Saturday morning (8:30 AM), but every other time I have tested was on a Thursday evening (5 PM).
I would love to hear your thoughts.
I wouldn't listen to the handheld device. I would ask your nutritionist to do a 12 point caliper test. This will provide a much better snapshot of your body fat... they tend to be a lot more accurate.
Also, i would suggest you read bulking-a-complete-guide-for-beginners thread. It provides a lot of valuable information.
And realistically, whether you "clean" bulk or "dirty" bulk, your results will still be similar if you calories are equal. It's quite a misconception that eating "healthier" foods will make your fat/muscle ratio different. As many others say, you don't get extra points for eating more nutrients than you body needs.
Thank you, I really appreciate this advice.0 -
mitchell196 wrote: »mitchell196 wrote: »I asked my nutritionist
That's your problem right there...
Keep eating at around 3,000 cals per day coupled with a decent weight routine with progressive overload.
As for the part about being grain sensitive leading to weight gain well it may have lead to increased fluid retention but that isn't really relevant to you - you are interested in fat or muscle primarily. Don't put much faith in the results which get spat out by BIA devices. They can be very unreliable. How many pads did it have out of curiosity?
Reassess after 3-6 months. If you feel like you are putting on too much fat in comparison to muscle (which will be largely governed by genetics) then you can cut and do this in cycles until you are happy.
The machine has 2 pads, one that goes on the right wrist and one that goes on the right foot. I am interesting in knowing your thoughts on this.
I am going to take this advice, to be honest I was feeling really crappy this weekend because I felt like I had no idea what I was doing.
2 pad hand and foot is better than 2 pad foot generally, 4 pad would be better but to be blunt, BIA is next to useless, even for a long term measure, for a number of reasons which I won't bore you with (well, unless you are interested on a theoretical basis.)
I think better metrics as suggested if you don't want to invest in something like a bod pod every six months would be photos, measurements, caliper readings across multiple sites and scale weight.
I wouldn't even bother with that to be frank. If you feel better, look better your lifts are progressing nicely and you feel like the Hulk you win.
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mitchell196 wrote: »mitchell196 wrote: »I asked my nutritionist
That's your problem right there...
Keep eating at around 3,000 cals per day coupled with a decent weight routine with progressive overload.
As for the part about being grain sensitive leading to weight gain well it may have lead to increased fluid retention but that isn't really relevant to you - you are interested in fat or muscle primarily. Don't put much faith in the results which get spat out by BIA devices. They can be very unreliable. How many pads did it have out of curiosity?
Reassess after 3-6 months. If you feel like you are putting on too much fat in comparison to muscle (which will be largely governed by genetics) then you can cut and do this in cycles until you are happy.
The machine has 2 pads, one that goes on the right wrist and one that goes on the right foot. I am interesting in knowing your thoughts on this.
I am going to take this advice, to be honest I was feeling really crappy this weekend because I felt like I had no idea what I was doing.
2 pad hand and foot is better than 2 pad foot generally, 4 pad would be better but to be blunt, BIA is next to useless, even for a long term measure, for a number of reasons which I won't bore you with (well, unless you are interested on a theoretical basis.)
I think better metrics as suggested if you don't want to invest in something like a bod pod every six months would be photos, measurements, caliper readings across multiple sites and scale weight.
I wouldn't even bother with that to be frank. If you feel better, look better your lifts are progressing nicely and you feel like the Hulk you win.
Don't forget my favorite free test, the "how tight my clothes feel" analysis.0 -
mitchell196 wrote: »mitchell196 wrote: »I asked my nutritionist
That's your problem right there...
Keep eating at around 3,000 cals per day coupled with a decent weight routine with progressive overload.
As for the part about being grain sensitive leading to weight gain well it may have lead to increased fluid retention but that isn't really relevant to you - you are interested in fat or muscle primarily. Don't put much faith in the results which get spat out by BIA devices. They can be very unreliable. How many pads did it have out of curiosity?
Reassess after 3-6 months. If you feel like you are putting on too much fat in comparison to muscle (which will be largely governed by genetics) then you can cut and do this in cycles until you are happy.
The machine has 2 pads, one that goes on the right wrist and one that goes on the right foot. I am interesting in knowing your thoughts on this.
I am going to take this advice, to be honest I was feeling really crappy this weekend because I felt like I had no idea what I was doing.
2 pad hand and foot is better than 2 pad foot generally, 4 pad would be better but to be blunt, BIA is next to useless, even for a long term measure, for a number of reasons which I won't bore you with (well, unless you are interested on a theoretical basis.)
I think better metrics as suggested if you don't want to invest in something like a bod pod every six months would be photos, measurements, caliper readings across multiple sites and scale weight.
I wouldn't even bother with that to be frank. If you feel better, look better your lifts are progressing nicely and you feel like the Hulk you win.
Don't forget my favorite free test, the "how tight my clothes feel" analysis.
lulz - good ROI that one
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Patttience wrote: »While i agree with what the woman above is saying, i think its smart of you not to go down the path of icecream and pizza. For someone who has a tendency to weight gain from overeating, i think the less fattening foods (moreish) one eats the better. One day you may get sick of being obsessive about building muscle and stop all this exercise adn then what? If you have a habit of eating healthy nutritious foods it will be easier to stay with this than revert to bad old habits.
I agree that there's no point in eating more protein than you actually need. It will only convert to fat if its not used and probably create other health issues later on in life.
I'm not telling him to eat only pizza and ice cream. I'm saying he doesn't get extra credit for exceeding his body's micronutrient needs. He's using two protein shakes per day to fill protein and calorie needs, which is completely unnecessary. Having 500 of his 3,000 calories in whatever tasty thing he wants is less than 20% of his calories. If he can't hit his macros and micros with 2500 calories he needs to plan better.
He should fill the majority of his calories with things his body needs and still enjoy things that aren't "bro" meals.0 -
Thank you for all the advice everyone, I really appreciate it and I'm actually going to take it!0
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mitchell196 wrote: »I'm actually going to take it!
Wut? That never happens on MFP...
Good luck mate. I predict you will smash it if you can keep your head in the game.
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Well done mate on the initial weight loss, and you can definitely tell that you are slowly gaining muscle and size. I don't think that you are a hard gainer at all. Just keep eating 3000 cals, the workout routine looks good and try to slowly bulk eating clean foods 85% of the time and treats to help you hit your calorie/protein goals (IIFYM). It just takes time and consistency.0
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Just for the sake of knowledge, I'd love to hear why the BIA stuff isn't much good.0
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People who are "hardgainers" just don't eat enough versus how they workout.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Patttience wrote: »While i agree with what the woman above is saying, i think its smart of you not to go down the path of icecream and pizza. For someone who has a tendency to weight gain from overeating, i think the less fattening foods (moreish) one eats the better. One day you may get sick of being obsessive about building muscle and stop all this exercise adn then what? If you have a habit of eating healthy nutritious foods it will be easier to stay with this than revert to bad old habits.
I agree that there's no point in eating more protein than you actually need. It will only convert to fat if its not used and probably create other health issues later on in life.
yea, that is not what she is saying. She is saying that calories are more important during a bulk and you should be going for more calorie dense foods LIKE pizza and ice cream, but you should also make sure that you are meeting micronutrient requirements.
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Just for the sake of knowledge, I'd love to hear why the BIA stuff isn't much good.
Bioelectrical impedence analysis sends electric currents through your body. Fat has a different density than water and muscle. The device reads the speed of the currents and tells you how much fat you have. How hydrated you are, if you are retaining water from exercise, or if you have food waste in your intestines it will read that and decide you have more fat or more muscle than you actually have. If you hold your arms too close to or too far from your body (depending on the device) it will read the current incorrectly.
My body fat by visual and calipers is 26%. BIA reads me between 29-36%.
If you get a chance to play with one do it immediately after using the bathroom and before eating when you first wake. Then drink 48 ounces of water and do it again.0 -
Great, thanks! The one in the nutritionist's office always put me at 25% or 26% but that was back in November. If I get a chance to get body fat analysis done again I'll try to get someone to do it with calipers.0
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calipers give you very rough estimates about your fat percentage , however I believe you can track your fat changes more efficiently because it is a lot easier than other methods. By the way, do you eat enough proteins on your diet? If you are for example 100 kg, you should eat 100-200 gr of protein per day0
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imnotplastic wrote: »calipers give you very rough estimates about your fat percentage , however I believe you can track your fat changes more efficiently because it is a lot easier than other methods. By the way, do you eat enough proteins on your diet? If you are for example 100 kg, you should eat 100-200 gr of protein per day
That is one gigantic protein range. Based on his profile, his is around 170 which his protein will be good around 150...
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Basically restarted today? It was a struggle (mentally) but I managed to eat around 3300 calories today. Thank you to everyone who helped me! I am really excited to start this
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This discussion has been closed.
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