Diet help (Food)

dominicduvnjak · February 2018

Hi all

Weight = 155 kg / 342 pounds
Age = 30
Height = 5,8

Joined a HIIT class 2 weeks ago doing 3 classes a week and gym twice. The diet the trainer has us on is no carbs, dairy or fruit and 150g animal protein 4 x a day and 500g green veggies a day

I lost 4 and a half stone last year counting calories, what I want to know is am I eating eating??

TYPICALLY DAY OF EATING....

Breakfast = 3 eggs typically with spinach

Then 150g protein meat 3 times a day with green veggies and that's it

So far I've lost no weight but pictures look slightly different (mainly love handle reduction)

Any help or advice would be good

aeloine · February 2018

Hey,

Not sure what you're actually asking. Would love to help if you could maybe rephrase?

dominicduvnjak · February 2018

Hi aeloine thanks for the reply

What I'm asking is based on my weight (155kg - 342 pounds) is eating 3 eggs for breakfast along with 150 grams of protein meat 3 times a day and nothing else bar green veggies going to work?

I've been finding it easy but as I mentioned, the weight on the scales isn't going down. It's been 2 weeks now moving into the 3rd and I know it takes time but I'm just worried I'm not eating enough and that's why it's not going down

dewd2 · February 2018

A couple comments.. First, if a trainer suggests some fad diet (or any bro-science), time to find a new trainer. As you already know, calories in/out are the real deal. Restricting carbs is tough and offers no benefit over anything else.

If you are not losing you are net eating as little as you think. If you eat less than you burn, you will lose weight. The only time this is not true (and this could be you right now), is when you first start working out. Your muscles will hold on to water making you weigh more temporarily. This will even out in the first couple weeks.

dominicduvnjak · February 2018

dewd2 wrote: »

A couple comments.. First, if a trainer suggests some fad diet (or any bro-science), time to find a new trainer. As you already know, calories in/out are the real deal. Restricting carbs is tough and offers no benefit over anything else.

If you are not losing you are net eating as little as you think. If you eat less than you burn, you will lose weight. The only time this is not true (and this could be you right now), is when you first start working out. Your muscles will hold on to water making you weigh more temporarily. This will even out in the first couple weeks.

Based on my weight, height and age how many calories would you recommend per day???

hroderick · February 2018

I suggest using mfp to figure actual calories and for goal setting. I'm about your size and and eating between between 1200 and 1300 cal per day. My logs are open. At first I lost a lb per day. After 30lb it dropped to maybe 3 per week. I weigh daily some days go up or change. I've found this is due to salt (water retention) and bowel action (much less frequent).

Here you will learn it doesn't matter what you eat. What counts is calorie deficit (eaten - burned). When you have a 3500 deficit, you drop a real pound. (not a water or poo pound). I've done crazy diets and burned out on the food. This time I'm eating food fit for a king, just not too much of it, and enjoying it a lot more.

Meelisv · February 2018

When I was 150 kg I started with eating 2400 calories per day without any exercise whstsoever. With consistent exercise probably more than that. Input your stats and activity level to MFP and see what it tells you.

Also -. Hopefully with this much weight you're doing all those HIIT classes properly supervised, since it can be dangerous. I wouldn't do any cardio with very high heart rate until weight drops below 120 or even less.
I agree with people above about diet going low carb cold turkey with so much to lose can be hard, specially with a training program. BTW 500 gr of veggies is close to 100gr of cabs, since veggies are mostly carbs

estherdragonbat · February 2018

Have you fed your stats into your MFP profile? At your weight, you can safely lose 2lbs/week or even a bit more, but if you find yourself feeling too hungry or lethargic, you can go with a less aggressive goal. Depending on the rate at which you tell MFP you want to lose, it will set your calories accordingly.

I'm female, 5'3" and my starting weight was 254. With a healthy weight range of 108-140, and over 75lbs to lose, I could have started at 2lbs/week, but I thought it might be too drastic and I went with 1lb. Now, 100lbs later, I have it set for 1/2 per week. It's a lot less painful.

(P.S. I'm ovo-lacto vegetarian and regularly eat over 200 grams of carbs—they're in a lot of my main protein sources. If you aren't insulin-resistant or diabetic, don't have a medical reason to watch your carb intake, and find carbs satiating, there's no reason to cut them out. I generally try to hit my protein target and let the rest fall where it falls. In my case, that's moderate carbs, lower fat. It may or may not be the same for you.)

dominicduvnjak · February 2018

hroderick wrote: »

I suggest using mfp to figure actual calories and for goal setting. I'm about your size and and eating between between 1200 and 1300 cal per day. My logs are open. At first I lost a lb per day. After 30lb it dropped to maybe 3 per week. I weigh daily some days go up or change. I've found this is due to salt (water retention) and bowel action (much less frequent).

Here you will learn it doesn't matter what you eat. What counts is calorie deficit (eaten - burned). When you have a 3500 deficit, you drop a real pound. (not a water or poo pound). I've done crazy diets and burned out on the food. This time I'm eating food fit for a king, just not too much of it, and enjoying it a lot more.

Thanks broderie, mfp states I need 2,850 a day to lose 2 lbs a week on the app so what should I eat as you mentioned your going 1,200 - 1,300 a day

Meelisv · February 2018

2800 can be quite correct for now. As you lose weight you will adjust this downwards.

estherdragonbat · February 2018

Go with the 2850. You want a weight loss target you'll be able to stick to without feeling hungry or lethargic. Plus, as you become a smaller person, your calorie needs will become less. If you're already at 1200-1300, you won't have anywhere lower to go. Plus, if you're a guy, 1500 before exercise is the bare minimum you need to have a chance at meeting nutritional requirements. Women who are short and sedentary can go as low as 1200.

(When I started, to lose 1lb/week, I was at 1720 calories. Today, I would gain on that; my maintenance is around 1650. I'm now on 1400 to lose 1/2 lb/week.)

Meelisv · February 2018

So as I said I also stated at 150 kg and did eat 2400 without any excercise. That amount took my quite a way down without adjusting.

As a comparison, currently I am at 85 kg, eating ~ 2000 calories and visiting gym 3 days per week and I'm still losing slowly but steadily.

hroderick · February 2018

2850 will be a lot of quality food or a bag of candy. We love to eat or wouldn't be here. We just have to change behavior permanently. This is a great place to be educated by people who have done it. I'm eating very low now because I'm having robotic prostate surgery soon and the doc said it would be much easier on both of us if I could drop 30 lb first. MFP allows me about 1800 per day and soon I'll adjust up to that and lose slower. I hope to lose 100 in 16 months then stay there because I've learned how to eat and weigh very often. I'm not on a diet. I am taking control and changing my weight for a lot of reasons.

(Meelisv is a great example of what I will do)

p.s. Recalculate your daily calories after every 10 lb and get a kitchen scale

Diet help (Food)

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