photo 1.jpgphoto 2.jpgphoto 3.jpg Need help BROS. I am a longtime lurker, on the forums. Please help me. I am ashamed to say I have no been committed to a diet or workout plan. Now that I'm 30 I sick and tired of my cyclical weight changes. I'm still doing residency, so I work crazy hours, day or nights. I have been very vigilant working out 5-6x a week consistently for 2 mo., and have only lost about 5lbs. I was eating whatever and drinking on weekends, and not doing any cardio. The past 2 weeks I've started a food log with myfitnesspal iphone app. Doing cardio 3-4x a week in addition lifting 5-6x a week, and stopped drinking alcohol. I'm still not getting the gains I expect. I've put on a solid amount of muscle mass over the past 2 months, but my belly is still HUGE. Sample of my diet is below, I've been following it for a week now with no gain/loss. Supplements: ******** Creatine, MVI, Fish oil, Super Advanced Whey protein Im 5'11, 230, about 22% bf based on the handheld machine at my gym. My goal is a net of 2300 calories a day. Goal ratio of P/F/C is 230/110/229 Here is an example of my diary today: Breakfast: 2 eggwhites, 3 whole eggs Instant sugar free oatmeal - 2 packets 2 scoop protein powder Calories:692 Carbs:52 Fat:16 Protein: 85 Lunch: 5.5 oz Ground Turkey w/ 1 cup brown rice Peanut butter 2 tbsp Reeses mini snack Calories: 800 Carb: 72 Fat: 38 Pr: 44 Dinner: Pork sausage sandwich with cheese 2 scoops protein powder 2% lowfar cottage cheese 1/2 cup Calories: 1039 Carb: 61 Fat: 48 Protein:74 Total Intake Calories: 2,537 Carb 185 Fat: 106 Pr: 233 Output: GYM 60 min about 312 calories burned NET CALORIE: 2225 What am I doing wrong? Please help a weekend warrior out. I admire the dedication and commitment all of you have, and aspire to gain the same.
Failing at losing weight Last edited by titanjones; Today at 11:26 PM. Reason: fats in breakfast fixd
Failing at losing weight You are weighing something wrong or you have medical issues that need to be addressed... get bloodwork done, check fasting glucose and thyroid. Your weight, activity level and calories fat should be falling off you like a hot knife cutting through butter. I would go so far as to say you should be losing weight on up to 3000 calories a day. Also where are your fruits and veggies?
Failing at losing weight And not adding macros properly, for instance on fat I added up 166g of fat, that's over 500 calories more. But it may be my phone view. Even 200 cals can make a difference though. I mean at maintenance, plus or minus 200 is the difference between a slow cut and s slow bulk for some folks. Like others said, make sure you are counting properly
Failing at losing weight You are right..I accidently had 80g fat for breakfast..should have been 16, i fixed it
Failing at losing weight I had bloodwork dont about a month ago. Fasting glucose was good. I don't have symptoms of hypothyroidism, so thyroid function tests were not ordered. I didnt realize veggies were so important..Ill add some veggies to each meal.
