Can someone help me with my diet routine?

Keep going on whatever deficit u calculated. Than check the scale. Adjust. Repeat next week. Make sure though ur protein intake is good, and don't go too fast. 2lb is ok for starters

So I am unable to work out, by which I mean I literally lay on the couch/bed almost all day other than going for my physical therapy. Maybe every other day my back allows me to get a 15-20 min walk in. For the last three weeks I have cut my calories down to around 1900 but I have yet to see any weight loss(I would think that I would lose some base solely on the fact I am losing muscle mass). I am 6'1 293 and the calorie goal I got from the site was ~1900 in order to lose 2 lbs week. I am pretty certain it is because of WHAT i eat rather than how much. Typically, I will eat a 2 eggs in the morning(8/9am) and sometimes will have hashbrowns with it. Then wont feel hungry again until 4 or 5pm and that will usually be 3-4oz meat, rice/potatoes, and vegetable(corn/broccoli) and then I will have a bowl of raisin bran in the evening but not because I am hungry but because my pain meds require food with them. I have recorded 3 of my last 4 days and all are at the 1900cal mark but the sodium is way up.

Can someone help me on what I can change this so I see at least some results?

I know it is rude to ask, but will you be able to exercise more often at some point? Or will your condition never allow it?

Um, you've only been doing this 5 days, and 2 of them you didn't even log.


It's way too early for you to be making any snap judgements, and you need to log everyday in order to know if it's working or not. Try 1900 consistently for 2-3 weeks, then decide.


Edited because Siri is dumb

Try this: instead of tracking "peanut butter "sandwich," track separately bread 2 slices, peanut butter two tables spoons.
Instead of tracking scrambled eggs, track one egg 2 medium, butter, and whatever else is in those scrambled eggs.
Instead of garlic buttered toast, track bread 4 slices, butter 2 tables spoons. Do item individually.

Sometimes the numbers are more accurate this way.
Mostly, I think the that MFP's "sedentary " is not working for you and that you need to lower your calories as you have already figured.

I eat eggs for lunch/dinner--I don't see anything wrong with it as it has healthy fats and protein in addition. Plus eggs are pretty cheap and quick to make when you are ravenous. Fat (healthy) makes me full much longer. I am finding that I am eating 3 eggs instead of 2 for breakfast. There is no problem or rule that you can't eat eggs for other meals throughout your day.

Maybe try peanut butter to add extra calories/protein/carbs to add to your total calories (you might feel full) so eat it after your meal.

Try avocados as well, took a while to get used to them, but they taste like butter to me--so creamy and delicious.

don't drop your calories as mentioned. men need more and your starting weight is bigger and you are tall. make sure you are measuring and weighing everything out, drink more water, eat a variety of foods, be patient with yourself and honest with your diary. If mfp gave you 1900 then eat that for a week and come back and tell us how it went. since you just started logging on here it is hard to say what is the problem. Have you not lost any weight at all? IT seems you should have by now if you have been logging and eating accurately. here are some of what I have noticed:

homemade peanut butter sandwiches- did you make this recipe? if not, then its probably inaccurate. not everything you find in the database is correct

eggs scramble- medium eggs are 70 each and large are 80. what you have logged is too much calories. next time log them as egg large, quantity 2

I have never seen a garlic toast for 35 calories. are you sure that is right???

you need way more vegies in your diet. like way more. I say skip the rice and have two veg at your meals or even three

try a new kind of sausage. most that I buy are about 70-85 calories each. try turkey breakfast sausage. its actually good unlike gross turkey bacon. Even my husband likes it. you need more protein for that muscle mass and all and if you buy lower calorie kind you can have more pieces.

corn on the cobb plain is around 80 calories. two ears would be double. corn is yummy and all but its more like a carby kind of vegie. you need you some colors and vitamins. again I don't think the logging is accurate. you got to check it before you choose it. not everything is accurate on here by far.

Generic - Homemade Ham and Cheddar Cheese Sandwich on Wheat Bread With Mayo, 1 sandwich-- what is this? are you the one who put that into the data base?? do you make sure you got it exactly right and make it that way each time? are you using a food scale for that ham? mayo? cheese?? might be more calories than what you logged. also here was another opportunity to have some vegies. You know vegies help your metabolism as well. your stomach has to take more time to digest them and break them up. its like exercise for your stomach. just saying

toaster stuedal?? no. I don't need to say more. bet you can find a lower calories and lower carb recipe for one of those. (hmm I might have to go find me one now)

raisin bran might seem like a good choice but try you some oatmeal sometimes. its lower calories, keeps you full for longer, has fiber and is an opportunity to add in some fruit. by the way try some almond milk. its a heck of a lot better than watery skim milk. then you could at least have a whole cup for only 30 calories.

all right and chili from wendys yes, high five to you. I love their chilli. next time order a chilli and a side salad with no dressing. or ceasar if you prefer. put them together and it makes a sort of "taco" salad. skip the tortilla chips and the mountain dew. by the way what are you drinking?? are you at least getting in the minimum of 64 ounces of pure and tasty H2O??? if not, then do this now.

Don't discount the medication for helping you retain weight as well. Drinking water will help that and eating a little better.

Weighloss is trial and error and always trying new things. Sorry for the long novel but I wanted to really help as much as I could. Now you keep at it and I wish you good luck. Weightloss happens in the kitchen, getting fit happens in the gym. You can do this without exercise right now.

ps feel free to add me if you want. I been on this particular journey for almost a year now but this is my third time losing the same weight. so I been doing this for years. too many years I might add. losing isn't even the hardest part. its maintaining. you can do it.

Eat enough to support your lean mass. If u weigh 200lbs but 50 of that is adipose tissue, u do not want to enough calories to support 200 punds, Eat enough calories to support a 150 lb person.

Watch your sodium intake. It looks to be off the charts on many of the days you logged. To much sodium will cause to to hold water.