So, the thing that sticks out to me is that low calorie options such as blueberries are well measured out meanwhile the calorie dense options are less well-defined.
A spoonful of honey can be some or a lot of sugar. Light drizzle of oil can easily run away calorie wise. Almond milk and coconut milk has calories but do not contribute much to satiety (for me).
Lots of whey (doesn’t contribute much to satiety either for me). I understand it’s convenient though.
After your workout I would’ve omitted the greens and the oil and kept the bread. Maybe move the sallad to your afternoon snack.
If my afternoon snack was a bar I’d overeat at dinner easily if left to my own devices.
I might be wrong but I’m not seeing a lot of fiber either.
One thing you could try is wheat germs for that morning smoothie (you can soak it the night before). Some Chia seeds would also make it more filling.
In general, if I was you and that was my starting diet I’d look to substitute some choices for more whole foods that take a while to digest. So, more meat, and more meal prep.
Meal plan was great but I would have had carbs for lunch, and less carbs or none for diner (peri workout carbs once again)
@Voxel Yeah that’s when I’m in the stricter phases of my diet. I’ll have only 4 meals, only 2 with carbs, the ones before and after the workout. Sometimes a little snack preworkout.
But no I’m not sedentary. These times I’ve often been at more than 4000 cals a day
Naaaah I’m barely starting, I have been saying it for 2 months but I only started actually reducing 10 days ago, and I still have lots of leeway, not much starving, just not eating fast food and garbage everyday for now will help a lot ahah
Does it look like I’ve gained much muscle with that 15 lb gain? I wouldn’t mind getting into the upper 170’s but having the definition I had at 172. Does that seem possible?
Local place to me ( a breast imaging women’s center essentially) does dexa scans for $50. If you want to know exactly how much fat and muscle, get one of those every couple months. I did for a while and it was cool to see
It depends on whether you’re talking 10lbs net fat loss or 10lbs gross scale drop. The latter could be done in 2 weeks or so. The former is a longer process and would probably equate to a 20 to 25 lbs scale drop. Based on your photos, you would likely look quite lean and athletic with that level of weight loss.
When I dip below 170, I feel like I look pretty skinny and small (especially in clothes). I would prefer staying in the mid 170’s and keeping all the muscle and losing just fat. (I realize this is not a unique preference).
That also belies a lack of LBM, I’m afraid. I have similar stats to you. I span my wheels around 180 lbs for a while, then blew up to 200lbs (as in, pure fat). I got down to 167lbs in June and I looked pretty damn good. Despite the modest scale weight, I got a lot of positive feedback.
In my opinion, leaness should almost always come first. You can build yourself up afterwards. Otherwise, you’re in wheel spinning territory again.
Don’t worry you’re not the only one feeling this ahah I’m on a diet and experiecing the same shit.
I guess the addage for natties is true: big, strong, shredded, you can only pick 2 (and honestly I’m not sure we can chose the big and shredded combo lol)
Yeah well the problem is that what I want and what I can achieve are not the same thing ahahah especially not after 6 + years of training it won’t happen like that
