Hello all. I’m needing suggestions to help me lose fat especially in the mid section. I’m 5’11”, 280 pounds. I eat about 2200 calories a day and at least 200 grams of protein. I strength train 3 times a week. I’m wanting to lose weight and then try and build muscle. Im currently on 200mg of test c a week due to low levels. I’m open to all suggestions.
What are you eating to get your 2200 calories a day? How long have you eaten this way? Are you experiencing a weight loss stall?
I have been clean eating. Mainly lean meats, vegetables and fruit. I do have an occasional cheat day but I don’t let it go over 2600 calories. I’ve been doing this for about 4 months now. I’ve noticed I’ve lost an inch or two on my waist and that’s all.
I am looking more for a detailed breakdown, as I assume you are logging your food.
And I was looking for weight loss, rather than inch lost. Are you experiencing a weight loss stall?
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Yes I log all my food to keep track of everything. The scale hasn’t moved at all for me.
I am asking you to share that.
Here is an example of my daily eating. Most of this I eat on a daily basis. I’m a local truck driver and this is what most convenient for me. I usually prep my breakfast and dinner for the week and my lunch is just whatever I am in the mood for.
What has your bodyweight done over that 4 month period?
I’m going to call your average calories 2400, since it looks like you eat between 2200-2600. Are you truly weighing and measuring every one of these calories? We all tend to introduce a little error here, especially with how sick of counting we get over 4 months.
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My body weight has stayed the same and I use a scale to measure my food.
To include the condiments?
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I assume you’re seeing a doc, as you’re on TRT. What other panels have you run? I’m not saying anything crazy is going on, but 9 calories/ lbs for 16 weeks should see some bodyweight loss. It’s also a little odd to lose inches from your waist but no weight. That’s why @T3hPwnisher and I are diving so much into the food measurements - that’s typically the culprit is some additional calories sneaking in.
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IMO your diet is very unacceptable for optimizing body composition.
Drop all processed foods. That means no kind of breads and pastas.
Drop anything that has sugar added. That means check to labels.
For now, stop all fruit.
IMO, dairy is a mistake for you. I dropped all dairy when I started a contest diet.
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I used male excel for the testosterone but I’ve only been on it a couple of weeks if that makes any difference. My insurance wouldn’t cover it so I chose to pay out of pocket. I understand about the sneaky calories, I weigh everything to try my best to not let them sneak in. I don’t know if this will help but I had gastric sleeve 2.5 years ago and lost 140 and I have kept it off. I used to weigh 420 pounds, I have been at 280 for about 8 months now.
During that time what was your caloric intake? (when dropping the weight)
Were you exercising? If so, how? Or was it just through diet?
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I will try your suggestions once I eat what I currently have in the house lol. I never thought about cutting out dairy. So pretty much just meats and vegetables? Is rice and potatoes ok?
Honestly I didn’t start tracking calories until 4 months ago. It was all thru diet, I didn’t exercise any.
My guess is you got the gastric sleeve, ate much less, and lost weight including a lot of lean mass. Now, your body has adapted to the lower intake, reducing your energy expenditure and making your caloric requirements low for your weight.
To continue losing weight, you can either lower your calories further or increase exercise and build muscle to raise your TDEE and metabolism.
Assuming you are actually tracking correctly, I would slightly drop calories and train hard.
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Providing the potatoes are not processed, but bought in the produce department. And that the rice has not been further processed from the uncooked bag.
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Congrats! That’s very well done.
Did they prescribe you long-term nutrition help post-op? The sleeve does seem to change things, but practically speaking it will come down to the options @OTay listed.