Guys, am I eating enough?

ukhennin

This question is more aimed for the guys who might have been in a similar situation, but ladies you're always welcome to chime in if you'd like. My question is, am I eating enough calories? I'm currently weighing in right around 240. I started this journey at 281. I would like to continue to lose weight and get down to around 200 but I realize that's just a number on a scale and I may very well be happy at 215 or 210. We'll see when I get there. I'd also like to have some muscle on me and not just be skinny. Anyway, I feel like my weight loss has stalled out. I'm eating around 1500-1600 calories a day. I am doing the c25k program so I run 3 times a week. I'm also lifting 3 times a week and covering two major body parts on each day. So, am I eating enough calories? My diary is open for your viewing pleasure.

barbiex3

yeah. You're a pretty big guy, so you don't need to eat that much. It's not like your body is going to start freaking out because it has no fuel to run on. If you aren't in a lower body fat range, I would not worry about it. C25K is not super crazy intense, so I'd say your 1500 a day is good. Make sure you are eating a lot of protein tho, and I see that you are, so that is good! Maybe when you get to a lower weight, up the calories!

emsibun

Well done on 41lbs lost!

I had a look at your diary: You seem to be zig-zagging your calories - there are days at 1500-1600 as you say and days that are a few hundred kcals higher in the past week or so. I'm not sure if this is intentional or not, or if those days are exercise cals eaten back?

The pas few days have included some awesome healthy choices, but there are a few fast food meals in there too. Good choices from the fast food places, I agree, but probably still packed with sodium. Sodium will stall your weight loss due to water retention.

The further you go on this journey the harder it becomes to stay focused, and the harder the actual weight loss becomes! You've stalled 40lbs from your goal - I myself joined MFP when I had stalled 30lbs from mine. I've lost about 20lbs since I've been here and each pound has been hard won I can tell you! I make healthier choices each week, and I think it's coming down not so much to how much I eat (that's done for us with the calorie counting) but what I eat.

This works in several ways: Healthier choices keep you fuller longer (whole grains, nutrient packed fruits and vegetables, Greek yogurt and other things which sneak in a little extra protein), less sugar and fewer white carbs regulates your blood sugar and helps prevent cravings for snacks you don't need, drinking plenty of water means you can't mistake thirst for hunger.

Good luck with your final 40lbs. You can do this! Make one good change each week if you can - make the first one today!

liftingbro

I'm 10 pounds lighter than you and I lose 1-3 pounds on 2000-2200 per day.

MrKevboto

Prolonged weight loss will always produce dynamic results. Weight will fluctuate and it can be partially attributed to your diet. Carbohydrates and high sodium diets will have your body retain more water, which can be an issue if you're primarily judging weight loss via scale.

Also, you workouts are probably affecting the pattern. You may be losing weight but gaining muscle concurrently, which again is deceptive on the scale. Don't fret if you don't see any movement of your weight for about a week or two. Sometimes it will work like that and then the next time you jump on the scale it'll be like you went through a fever.

I myself have a lot of muscle mass. I've set my plan at 1200 calories a day. It's working great for me. Just make sure you are meeting all your nutritional requirements. If you are concerned, get a check up.

DJmom44

I've looked at your diary over several days and I agree with a previous poster about the sodium. The McD salads have a ton of sodium that should be avoided. I also think you aren't eating enough calories for a guy your size.

cobaltis

yeah. You're a pretty big guy, so you don't need to eat that much. It's not like your body is going to start freaking out because it has no fuel to run on. If you aren't in a lower body fat range, I would not worry about it. C25K is not super crazy intense, so I'd say your 1500 a day is good. Make sure you are eating a lot of protein tho, and I see that you are, so that is good! Maybe when you get to a lower weight, up the calories!

Agreed (I cut from 307 to 200 on nearly 1200-1500 calories in 8 months, i did lose some muscle but keep lifting and you can pretty much prevent that) Also you must eat enough protein to prevent the muscle loss, that was my biggest problem.

Sodium will only be temp weight gain/loss, i dont worry about it as I have great blood pressure...

Stay consistent, plateus happen but they will also break on their own. Your body doesnt want to lose the weight but it will if you stick with it. If you start to feel sluggish or tired all the time then eat more.

ukhennin

I'm 10 pounds lighter than you and I lose 1-3 pounds on 2000-2200 per day.

Yup, but just based on your profile pic, you have a lot more muscle mass working for you.

ukhennin

Agreed (I cut from 307 to 200 on nearly 1200-1500 calories in 8 months, i did lose some muscle but keep lifting and you can pretty much prevent that) Also you must eat enough protein to prevent the muscle loss, that was my biggest problem.

Sodium will only be temp weight gain/loss, i dont worry about it as I have great blood pressure...

Stay consistent, plateus happen but they will also break on their own. Your body doesnt want to lose the weight but it will if you stick with it. If you start to feel sluggish or tired all the time then eat more.

You're weight loss story is pretty amazing. Thanks for the great advice too. I haven't felt sluggish or tired at all so I'll stick with it and try to power this plateau out.

cobaltis

Yea, drink plenty of water as it can basically make up for sodium variations but worry about real fat loss and not just the sale, weigh every day and see if the trend of variations is increasing or decreasing. I only record lows but weigh myself every morning. Just make sure you get enough protein in... aim for 180+ grams (which will require LEAN meats at your intake so chicken and cottage cheese) it will keep you full and help prevent muscle loss.

ukhennin

180 grams of protein? That's a lot. I'll try. Right now I'm usually getting 90-120 grams in so bumping up to 180 will be a bit of a challenge. Luckily I enjoy cottage cheese and greek yogurt.

cobaltis

its recomended at least 1 gram per pound of lean body mass... I like protein, eating more wont hurt you and it tastes good to me and filling.