Weight loss Issues/ Macro Break down.

chevjoe

Hi,
Looking for some macro and general advice, so I am not a stranger to working out or dieting but within the last two years my metabolism has tanked and i have gained about 30lbs and I have been trying to find that balance of losing fat, maintaining and building lean muscle.

For the last month I have gone on 2000 calorie diet and weighed myself this morning for the 1st time in two weeks and haven't dropped a pound, haven't dropped anything in the last month. So, any dudes reading are probably like your on a 2k diet and not dropping weight then your closet eating or not logging everything. Now the only thing I don't log is that on a friday night I typically consume 2 or 3 Vodka and Orange Juices, usually 1 cup of orange juice and 2 shots of vodka per drink, if someone reads all of this and says you need to cut that out, ok will do.

It’s important to know before this I restricted myself to a 1500 calorie diet for a few months with little results so I am trying to get more back to a baseline of 2000 a day and or metabolism reset.

Calculating BMR I should be around the 2,657 range and thats on a lightly active or Sedentary life style, I have a desk job so unless I work out I do about 2 miles a day of walking. I typically work out 4 days or week at a minimum but in the last two weeks haven't done any working out.

Any advice would be splendid as I am doing this program for 1 more month and if I don't see results I am hiring someone cause I am at the end of my rope.

Macro Break Down:
Age: 41
Body Type - Classified as a mixture of endo/meso - Probably more the endomorph side where I store fat easily, don't drop weight easily.
Goal- Drop fat, build lean muscle, get down to about 200lb
Gym:
Weight train every day I am at the gym, do Cardio 3 days a week or so which consists of 30 min elliptical, walking, and or walking/sprints. Sometimes fasted and other times not, depends on the day.

Macros: 30C 35F 35P which equals out to about 150G carbs, 78Grams fat, 175 grams protein. When looking at the carbs here they are mostly coming from vegetables, I eat oats or a English muffin in the morning for a carb source, lunch would be ½ cup brown rice or 4oz of sweet potatoes, The rest has been from vegetables, about 2 cups a serving.

Water intake: Other then coffee, and the OJ i stated about I only drink water, almond milk, and or coconut water. Usually just water, 1 gallon a day, I have a 64OZ jug and I drink at least 2 of them a day

Sample: One of my daily break downs and below are the actual foods consumed.

Calories Carbs Fat Protein Sodium Sugar

Totals 2,081 127 85 198 2,235 49
Your Daily Goal 2,121 159 83 186 1,200 76
Remaining 40 32 -2 -12 -1,035 27

Breakfast:
Egg Beater - Egg Whites 100%, 8 ounce

Quaker - Oats, 0.5 cup

Silk Almond Milk - Unsweetened - Unsweetened Almond Milk, 1 cup

Enjoy Life - Mini Chocolate Chips, 1 tablespoon

Pumpkin Seeds - Pumpkin Seeds, 1 Tb

Silk - Almond Creamer Vanilla, 2 Tbsp



Meal 2
Almonds roasted - Almonds, 1 ounce 28g



Lunch
College Caf - Steamed Green Beans, 8 ounce

Avacodo - Avacodo, 0.5 cup 230 grams

Eggs - Hard Boiled - Large, 2 egg

Purdue Prefect Portions - Chicken Breast, 6 ounce

Hommade - Baked Sweet Potatoe, 4.2 ounce

Dinner
Fresh - Baked Speghetti Squash, 2 cup

Wild Alaskan Cod - Fillets, 7.5 oz



Snack
Vegasport - Performance Protein, 1 scoop (1.3 oz)

Nature's Promise - Organic Peanut Butter, 1 fluid ounce

Daisey - Low Fat Cottage Cheese (2 %), 1 cup

need2belean

Just curious, are you weighing any of your foods or using measuring cups? I always ask when I see nuts and peanut butter in someone's diary just because those little *kitten* are tasty but very high calorie. Same for the chocolate chips. PS, your meals sounds rather tasty. I love Cod. I wish it was cheaper!!

chevjoe

Hi,
So I weigh the nuts, and I use a 1 tablespoon measuring cup for the peanut butter leveled off same for the chocolate chips in my over night oats,thinking about that now I should weigh the CC..
Thanks, I like to cook which makes life easier on sunday meal prep days, most of all my veggies are steamed but sometimes I do saute in 1 tablespoon of olive oil, but thats on the weekends when I have time and there is very little to no salt in my diet, if so its measured and I use pink himalayan.