Another protein hack is to buy a crock pot and just fill it with meat, veggies, some seasoning, and a little bit of water. Fill it up in the morning and cook on low all day and use it for an easy dinner. Save leftovers for lunches next day(s).
2 Likes
Thanks for the call out. It’s funny that every time you tag it though, in that same thread the OP and other posters will chime in after and violate pretty much all my points. I don’t think anyone actually reads it lol.
1 Like
I read it! It’s very helpful and straight forward which I like.
Couple questions:
- How many times per day do you eat?
- Could you eat more protein?
Frequent meals that lack high glycemic foods act to minimize swings in blood sugar. This alone will help to minimize fat storage.
Also, 1,600 calories is too low to stay on consistently. You need one day a week that you consume enough calories, so your body doesn’t move into starvation mode. The excess calories will speed up your metabolism. But on the excess calorie day make the calories all high quality nutrients (No junk food. You don’t want to activate a “sweet tooth.”)
I try to eat 3 meals a day but sometimes it’s only two. I usually workout in the morning then protein shake then at lunch it’s either a chicken salad and cottage cheese or something else high in protein, then at dinner it’s more chicken. The people above have given me some great meal ideas so I can incorporate those too. I try to get 160g protein a day but most of the time I’m finding it ends up being 130. It’s difficult trying to get a good amount in.
In just plain blunt terms, That doesn’t cut it. You are most definitely lacking in protein and insulin management to add muscle and minimize fat storage.
You need at least 5 meals a day. Assume that you cannot digest more than 50 grams of protein at any one meal.
1 Like
Here I took some photos to better represent where I’m at more accurately than the crappy 3d scans. Ignore the scar on my stomach it can be deceiving. Looking at the photos maybe the BF% on the scan isn’t totally accurate? Or does it look like 20%?
1 Like
It might be accurate, it might not. But I can tell you that the scan is not accurate enough to tell the difference between:
Your bodyfat % genuinely does not matter. What does matter is your opinion of how you look.
Do you look better than you did prior to lifting? Probably, so keep doing that.
Is there anything you would change about the way you look? Probably, so make the changes that will give the results you seek.
Save those pictures, retake them in a month, then compare the two.
No changes? You probably know where you were slacking.
Yes changes? Good, keep doing what you were doing.
2 Likes
Straight forward and honestly didn’t think of it like that. Im gonna make some changes to my diet and see if that helps finally get rid of my visceral fat. I’m happy with the progress but not happy enough. I wanna get to 15% and then 10%. I hate how this seems to be the most stubborn to lose.
1 Like
Yea…I found my beginning photo. Not very good angle but I didn’t know. So I definitely see a difference now.
2 Likes
Add 200-300 kcals to get you to 1800-1900 for the next 2 weeks. Look up the MATADOR study. I’ve used this protocol successfully with my patients when they’re at a hard stall like yourself.
AND what everyone else said about protein, lol. Your body has metabolically compensated. Give it a little jump.
1 Like
Cardio. Do it. Stop avoiding it.
3 Likes