What to eat when losing weight/fat and gaining muscle.
ricardobf
Posts: 48 Member
Well since my last topic is dead, I learned a lot, but still I will like to ask you guys for some help regarding all this nutrition stuff.
I have change my whole nutrition since April 1st or a lil before that.
I been eating I believe healthy from lettuce wraps, saldas, chicken, meat, beans that sort of things.
I set my calories high to 2400 my main question is a dont see any progress on my weight loss neither on my personal scale not even in the scale here at MFP. Am I doing something wrong or maybe later on I can see some fat loss staying in the same weight? I am really hitting the gym hard at least 45 min and 20 cardio sometimes 30.
Should I be doing meals with less carbs? You can get into my profile and see my macros and i believe my meals so you can have a rough idea or I can upload a day so you can have an idea and give me more accurate suggestions.
I quit for a month this month actually all type of alcohol if do drink because is a special day ill drink some whiskey but max 2 glasses.
Also Im drink optium gold whey protein vanilla with almond soy milk are you guys ok with that mostly after gym. Also some times a pre work out when I really need it. Would you suggest a fat burner perhaps some friend that go to the gym and some sites and research I have done say the same.
I will really appreciate all of your help thank you.
I have change my whole nutrition since April 1st or a lil before that.
I been eating I believe healthy from lettuce wraps, saldas, chicken, meat, beans that sort of things.
I set my calories high to 2400 my main question is a dont see any progress on my weight loss neither on my personal scale not even in the scale here at MFP. Am I doing something wrong or maybe later on I can see some fat loss staying in the same weight? I am really hitting the gym hard at least 45 min and 20 cardio sometimes 30.
Should I be doing meals with less carbs? You can get into my profile and see my macros and i believe my meals so you can have a rough idea or I can upload a day so you can have an idea and give me more accurate suggestions.
I quit for a month this month actually all type of alcohol if do drink because is a special day ill drink some whiskey but max 2 glasses.
Also Im drink optium gold whey protein vanilla with almond soy milk are you guys ok with that mostly after gym. Also some times a pre work out when I really need it. Would you suggest a fat burner perhaps some friend that go to the gym and some sites and research I have done say the same.
I will really appreciate all of your help thank you.
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Replies
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have you taken measurements? You may be losing inches (or gaining them in muscle and losing some fat)0
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You changed your calories just over a week ago? Give it time.0
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have you taken measurements? You may be losing inches (or gaining them in muscle and losing some fat)
No I just been weighting myself.0 -
You changed your calories just over a week ago? Give it time.
Basically here I change it a week ago but before that I was trying to eat those 2400.0 -
You should check out one of the free training programs on bodybuilding.com ... you don't need to follow their workouts, but they also include diet/meal suggestions that go along with the program, and that can be a really good baseline for you since your goal is to lose fat and gain muscle.0
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Foods you like to eat0
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Do you guys know something about my other questions, should I lower my carbs?, do you think my macros are bad? let me know if you can see what i been eating.
Im 24 and 5.6 jsut inc ase you need this information.
This is one day kinda of what I eat0 -
Foods you like to eat
Yes basically Im trying or almost not eating nothing I use to eat or none of the foods I like lol!0 -
You should check out one of the free training programs on bodybuilding.com ... you don't need to follow their workouts, but they also include diet/meal suggestions that go along with the program, and that can be a really good baseline for you since your goal is to lose fat and gain muscle.
Ill check it out thanks0 -
If you are converting fat into muscle the scale wont' change but inches will. Meaure yourself. Neck, bicep, abdomen, chest, thigh, hips and wherever else you want to. (I do across navel and natural waist for abdomen) always across the widest part
High protein for working out is better then high carbs, but listen to your body. My body cant' function on a low carb diet and if I don't eat enough I get dizzy. I need high protein high carb to feel great.
Salt makes you retain water weight.. watch that.. you'll do better from a psychological standpoint if you eat foods you like. Just find healthy versions of them or learn to cook. (i love love loev buffalo wings.. so I bought an oil less fryer and I can have them again! LOL)0 -
Foods you like to eat
This right here^0 -
Your sodium intake seems crazy high to me!!0
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Do you guys know something about my other questions, should I lower my carbs?, do you think my macros are bad? let me know if you can see what i been eating.
Im 24 and 5.6 jsut inc ase you need this information.
This is one day kinda of what I eat
You are 24, 5 foot 6 inches and weigh how much? To me 2400 calories sounds way too high to lose weight. Have you calculated your TDEE?
For example, I am 32, 5 foot 8 inches and when I was 200 pounds my TDEE was 2100...so to maintain weight I'd need 2100, to lose about .7-.8 pounds a week I needed 1600.
By your picture I cant put you over 190? I'd say to lose weight you want to be around 1500 calories but you should figure out your TDEE for yourself and go from there.0 -
MEAT!!!! EGGGS.............oysters, shrimp....just eat Protein broski!!!!:bigsmile:
I like that WHiskey intake! ALWAYS make some calorie room for the Whiskey!!0 -
It appears that you may want to cut back on your sodium intake , The soduim is basically salt and it make you retain water weight. From the looks of it your carbs and protein are fine. Cut the sodium and you'll see difference in your weight from water ....0
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Where did you get your calorie goal from? 2400 + exercise seems like a lot for someone that's only 5'6". I'm 6'3", 210lbs and I eat 2400 TOTAL on days that I work out, more like 2000 on rest days.
Furthermore, if you only started 10 days ago then who knows. 10 days isn't anything. Try making changes for a month before you start worrying about it. You seem like you only have a small amount to lose (ticker says 10lbs) so set your goal to be .5lbs a week and be consistent for a while. See how that goes.
Don't worry about carbs or sodium or any of that crap. Your macros look fine, it looks like approximately 40/30/30 split to me which is very common and recommended. Just make sure your calorie goals are correct and then give it time. Losing the last few pounds when you're already fairly lean takes time and goes slowly.0 -
I personally to jump start my weight loss , i went to the weight loss Dr. for the B12injections . You may also want to looking into the Lipotropic shots. These assist in burning fat. There is a Lipotropic shot that you can get that assist with the fat burning as well as the building of your muscle . I started my LIPO-B12 combo shots on March 22 with a starting weight of 224 (i am 31, and 5'4 ) tommorrow will make the third week and i currently down to 215.2 My exercise program consist of the INSANITY work out and that is it. I try to do the work outs at least 4 days a week , which are Mon, Tue, Thur Fri. And weekend work outs are out of the question. I already know so i dont even fool myself into thinking im even gonna try on the weekend. On my first weigh in i was advised that in order to maintain my weight of 224 ( which was not what i wanted ) i was taking in about 1700 calories a day, in which i was doing no exercise. I started out on a 1,000 calorie diet , just to clense all the junk out . Now i am at 1200 calories a day . I know part of my problem was my sodium intake because when i first started working out after my work out i wassooooooooo salty like i could literally salt meat if i wanted . Now when my work outs are over , i am not salty at all. On the days that i dont work out i try to keep my calorie intake to 1000 just to keep it kosher , but i usally end up eating a bunch of empty calories, But please believe when Monday morning work out at 0430 hits , by the time its over MY BODY IS EXPELLING all that bullcrap i ate over the weekend ( TMI I know , but this is the truth. Once your body gets use to eating certain way all that bad stuff is going to be REJECTED. wether you like it or not. ) i hope all this info help , Another thing i do i make my own protein smoothie on the days that i work out to replenish my muscle after the work out ( but my smoothies are like 450 calories for a 20 oz serving in which i drink about 3/4 of it. I include about 1.5 cups of baby spinach ( you cant even taste it ) 1 cup of strawberrries. 1/2 cup blackberries , 1/2 cup blueberries , 1 kiwi , 1 activia yougurt ( flavor of your choice) , 1 scoop of whey protein, maybe about 1/3 cup of OJ ( JUST TO HELP BLEND IT OUT ) I Buy all my fruit fresh , measure it out for a serving of smootie , ziplock them and put them in the freezer. Freezing the fruit keeps it fresh for one and for two eleviates the need for ice when making the smoothie ( of course i dont freeze the spinach. ) If the smoothie is to bland i cut a fresh lemon into 4, take one slice , remove the seed , squeeze the juice in the smoothie , pull the guts out and add that too and BLEND away. The lemon just give it a lil kick ( the trick to the smoothie is to blend the spinach , yogurt, protein and the OJ together first... ( its gonna be green) then add all the other stuff )0
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If you are converting fat into muscle the scale wont' change but inches will. Meaure yourself. Neck, bicep, abdomen, chest, thigh, hips and wherever else you want to. (I do across navel and natural waist for abdomen) always across the widest part
High protein for working out is better then high carbs, but listen to your body. My body cant' function on a low carb diet and if I don't eat enough I get dizzy. I need high protein high carb to feel great.
Salt makes you retain water weight.. watch that.. you'll do better from a psychological standpoint if you eat foods you like. Just find healthy versions of them or learn to cook. (i love love loev buffalo wings.. so I bought an oil less fryer and I can have them again! LOL)
Talking about salt I use little salt in eggs, some times on chicken and meat but mostly is pepper and some chili kinda powder. If I do that do you think i will be retaining water look at my image from my diary what do you think?0 -
Do you guys know something about my other questions, should I lower my carbs?, do you think my macros are bad? let me know if you can see what i been eating.
Im 24 and 5.6 jsut inc ase you need this information.
This is one day kinda of what I eat
You are 24, 5 foot 6 inches and weigh how much? To me 2400 calories sounds way too high to lose weight. Have you calculated your TDEE?
For example, I am 32, 5 foot 8 inches and when I was 200 pounds my TDEE was 2100...so to maintain weight I'd need 2100, to lose about .7-.8 pounds a week I needed 1600.
By your picture I cant put you over 190? I'd say to lose weight you want to be around 1500 calories but you should figure out your TDEE for yourself and go from there.
My bathroom scale weights 166 lbs. In an other post they told me I should be eating 2400 at least. What do you think should I change it?0 -
MEAT!!!! EGGGS.............oysters, shrimp....just eat Protein broski!!!!:bigsmile:
I like that WHiskey intake! ALWAYS make some calorie room for the Whiskey!!
Lol!!!! i dont know what this made me laugh! the good stuff right haha0 -
Where did you get your calorie goal from? 2400 + exercise seems like a lot for someone that's only 5'6". I'm 6'3", 210lbs and I eat 2400 TOTAL on days that I work out, more like 2000 on rest days.
Furthermore, if you only started 10 days ago then who knows. 10 days isn't anything. Try making changes for a month before you start worrying about it. You seem like you only have a small amount to lose (ticker says 10lbs) so set your goal to be .5lbs a week and be consistent for a while. See how that goes.
Don't worry about carbs or sodium or any of that crap. Your macros look fine, it looks like approximately 40/30/30 split to me which is very common and recommended. Just make sure your calorie goals are correct and then give it time. Losing the last few pounds when you're already fairly lean takes time and goes slowly.
Bingo! I know a few people mention my sodium intake but is weird how that food has to much sodium in it. I mean I barely use salt, i sprinkle the food a little chicken and meats but that is all.
You mention something I wanted to know actually is aprox those macros, I got the intake calories from BB.com with my weight and that even said i had to take 2900 calories so if you guys know some other app to calculate that correctly let me know.
I understand is a few days since the consistency but if i am doing something wrong better modify soon.0 -
get a measuring tape and track measurements - it is the best way to document fat loss.0
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My goal is to lose fat and gain muscle. just in case you are wondering.
According to this site
http://www.fitness-faq.com/2012/04/how-many-calories-should-i-eat.html
It says to lose 1 lb I need to
Daily Nutritional Needs:
Total Calories 2250
would this be more accurate according to my height, weight and age?
and according to this other one
http://www.freedieting.com/tools/calorie_calculator.htm
it says:
Total Calories Including Exercise
Maintenance 2468
CALORIES/DAY
Fat Loss 1974
CALORIES/DAY
Extreme Fat Loss 1481
CALORIES/DA
any suggestions?0 -
My goal is to lose fat and gain muscle. just in case you are wondering.
According to this site
http://www.fitness-faq.com/2012/04/how-many-calories-should-i-eat.html
It says to lose 1 lb I need to
Daily Nutritional Needs:
Total Calories 2250
would this be more accurate according to my height, weight and age?
and according to this other one
http://www.freedieting.com/tools/calorie_calculator.htm
it says:
Total Calories Including Exercise
Maintenance 2468
CALORIES/DAY
Fat Loss 1974
CALORIES/DAY
Extreme Fat Loss 1481
CALORIES/DA
any suggestions?
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
Try checking that out.
I don't know your weight or activity level but as I mentioned, I eat 2300-2400 a day when I work out, and 2000 on rest days. I'm 6'3", 210lbs, 33 years old and doing this I lose less than 1lb a week (maybe .75lb). If you're eating 2400 a day at 5'6" and an average weight and a reasonable amount of activity, I imagine you'd be eating around maintenance. Which seems to be likely since you said you aren't losing any weight.
Just as a rough estimate I'd say 2000 sounds about right assuming you're fairly active (judging by your pic).0 -
My goal is to lose fat and gain muscle. just in case you are wondering.
According to this site
http://www.fitness-faq.com/2012/04/how-many-calories-should-i-eat.html
It says to lose 1 lb I need to
Daily Nutritional Needs:
Total Calories 2250
would this be more accurate according to my height, weight and age?
and according to this other one
http://www.freedieting.com/tools/calorie_calculator.htm
it says:
Total Calories Including Exercise
Maintenance 2468
CALORIES/DAY
Fat Loss 1974
CALORIES/DAY
Extreme Fat Loss 1481
CALORIES/DA
any suggestions?
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
Try checking that out.
I don't know your weight or activity level but as I mentioned, I eat 2300-2400 a day when I work out, and 2000 on rest days. I'm 6'3", 210lbs, 33 years old and doing this I lose less than 1lb a week (maybe .75lb). If you're eating 2400 a day at 5'6" and an average weight and a reasonable amount of activity, I imagine you'd be eating around maintenance. Which seems to be likely since you said you aren't losing any weight.
Just as a rough estimate I'd say 2000 sounds about right assuming you're fairly active (judging by your pic).
I weight 166 lbs and I have a job as a programmer so no activity just a desk job then i go to the gym 5 days weight lifting around 45 min and 20 min cardio on a treadmill i go slow then speed up a lot then slow then speed since lack of condition i try to keep the fast speed as long as i can then slow down to rest then start going up.
I uploaded a more recent one.0
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