The wife doesn’t eat yoghurt much , so I won’t buy anymore. I have a little ricotta cheese left but not much.
Optimum Nutrition protien is also very good and should be readily available.
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should I stick to the same calories 2500?
I’ll will see if I can get that one next. I have a my protein powder also.
Yes, you need to be consistently hitting this. You need to put a couple good weeks together to really see how your body is reacting.
How many grams of protien are you consuming in a day? It’s hard to follow your log.
Can you put it together more like this? It makes it so much easier for others to read and understand. If you are using myfitnesspal it should be easy.
Weight 221.6 lbs.
Food-2624Cals/308c/216p/58f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.5oz chicken thigh/130g rice
Meal3- 4.5oz chicken thigh/130g rice
Meal4- 4.5oz chicken thigh/130g rice
Meal5- 1c egg whites/1 slice no fat cheese/110g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
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I agree. If it’s not there, the extra effort of having to go to the store in the moment is a deterrent. And having a healthy satiating meal before shopping limits impulse purchases.
You could use other tricks like brushing your teeth before every meal to turn down the mouth hunger, doing ab work before you open the fridge to remind you that you don’t actually want it, or allowing yourself any treats you want - but you have to make them instead of buying them.
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thanks I will input it into my fitness pal.
I won’t eat chicken every day though. I have egg whites but do not like drinking it. Yuck.
So I will stick to the 2500 and get stricter. i am consumin about 150g daily, if not a bit more some days.
Brushing your teeth .that’s goodm I use sugar free zero calorie mints.
You don’t need to eat what I eat it’s just an example. I eat that way because it’s easy for me to stay on track and I can see very easily if something is going wrong.
Can you get egg beaters? Egg whites and egg beaters have the same macros but the taste/consistancy of the beaters is very close to whole eggs. Or eat some whole eggs and some egg whites mixed. You don’t need to drink them.
I cannot get egg beaters easily. I could try mixing the eggs and egg whites .I know it sounds stupid but do you cook egg white in the same way as eggs. I just drank it last time but it makes me feel sick.
No questions are stupid. Your learning.
I scramble them together in the pan.
My meal1 is 476cals with 37g protien, 50g carbs and 11g fat. It’s a great meal that i have been eating every day for years. Never get sick of eggs and toast.
If you look at my cals/macros they are very close to what you should be eating. I train between meals 4 and 5 and have a high carb meal after training.
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Thanks Sgentz.
The egg whites are affordable but not cheap like in Norton America.
I am still training a bit haphazardly. But it is working atm . I have always neglected arms so I just started curling more often. Will Iose a great deal of size or can I mitigate this?
I will use your meal plan as a sort of template then.
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Your not in a super steep deficit so as long as you keep protien up and keep training you should not lose size. You have already mentioned your lifts are still getting better.
My macro breakdown for my meals is as follows:
Food-2624Cals/308c/216p/58f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
476cals/37p/50c/11f
Meal2- 4.5oz chicken thigh/130g rice
410cals/42p/38c/8f
Meal3- 4.5oz chicken thigh/130g rice
410cals/42p/38c/8f
Meal4- 4.5oz chicken thigh/130g rice
410cals/42p/38c/8f
Meal5- 1c egg whites/1 slice no fat cheese/110g rice cereal
603cals/42p/107c/0f
Meal6- 70g greek yogurt(oikos triple 0)/2 slices Ezekiel toast w/jam
252cals/19p/40c/1f
If you followed this and just dropped off my meal6 you would be right on track.
thank you
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No problem. We all want to see you succeed. Getting into a rhythm is the hardest part.
I will add that on the weekends i do eat off plan but keep it under control. I end up net 0 up/down on monday morning.
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I have spoken extensively on this subject. Hard no.
A frittata or egg bites with some veggies would be easy to make and reheat.
You can go into a caloric deficit and not lose strength potential if you keep your exercise habits and protein intake. Muscle memory is a pretty crazy thing.
Thanks that’s good to know. I’m looking to drop to about 80 kg 175lb . So it is a lot of weight. Obviously it will take a long time.
or even 75 kg or less given my diminutive stature lol.
A lot of people people experiance a rebound effect after weight loss while weight training. Kind of a “priming the pumps” thing.
thanks hope I’m one of those .
Hitting the gym this evening. Got to get those steps in too.
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Dude, we’re all one of those. Just keep cranking.
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