Spent years after being stabbed getting fat as shit losing all my muscle mass. Ive been trying to diet by counting calories and getting at least 150g of protein a day.
It is driving me nuts and I feel ravenous at like 2500 calories and my TDEE as a fatty is way lower than that. I need ideas how to have a sustained diet template that i can actually stick to but i have no idea what to do or how to deal with the mental side to dieting.
Really? I work a sedentary job and weigh 210lbs, my TDEE is 3200…
I made a thread so I could stop typing it out all the time.
If you’re still hungry following these guidelines, add veggies. Don’t even count the macros on them, eat as much as you want.
Upvoted!
IMO you are choosing 2500 calories of the wrong types of food for your goal.
What exactly did you eat the last 3 days?
Could I have destroyed my metabolism by being bed ridden for years between surgeries? I lost so much mass and Ive gained alot on my first cycle primarily in my arms and shoulders but my back, legs etc are really atrophied compared to how I was before.
So my fat is high but my total LBM is low. Its like a skinny guy with big arms trapped in a fat suit.
Thanks I am going to read now.
Unless you were on the “12-month Anorexia Diet”, no.
Your metabolism is fine.
Your muscle mass is subpar so you aren’t burning many calories at rest.
Your fat mass is doing you no favors.
But you can adjust course by being more active. Go on walks, do intentional cardio. Prioritize Protein and Veggies.
600g chicken breast - 636 calories - 144g protein
Rice 300g uncooked - 411 calories - 9g protein
thai sauce - 420 calories
some premade humus, pitta cous cous chargrilled veg thing I picked up for work
520 calories 24g protein
thats 1987 calories
177 protein
went lower today than the 200 i was on rest of the week as I started eating my next thing but dropped it while into it couldn’t figure out how many calories id had from it and didn’t want to guesstimate.
Is it worth counting calories while over 30% fat or just try and be mindful of calories and stick to protein sources and veggies etc?
Feel like counting everything is wearing me out and making me a bit ocd.
I wouldn’t use 411 calories on rice either. I love rice, to expensive (if calories were money)
It genuinely depends on your ability to gauge what you’re eating and how you’re progressing. Some folks do great with this, I do not.
I have a sneaking suspicion that you may not do well with ballpark estimating your calories either.
If you can restrict your food intake to nothing but Lean Protein and Veggies, you’d be fine to not count calories.
Sorry should clarify its a curry sauce with veggies, nuts, greens etc. Not like a nutritionally void sause.
Also the thing is I thought eating too little calories was bad? Would it be better to east 1400 calories a day? Genuijnely can I just eat 1000 calories a day for 2 months then eat at maintenance for a bit? Why is there no objective right way to diet its confusing as fuck.
Dont eat too much, don’t eat too little, dont eat that, don’t have that micronutrient. Its fucking baffling. Would eating 420 calories of apples be better?
I did that but I then did a day of tracking it on myfitnesspal and I was only getting like 900 calories fue to finding the meat and veg boring. And people online said that eating that low is bad for long term weight loss and i was being a retard lol.
don’t overcomplicate it.
better than some sauce, probably. optimal no. should look to prioritize protein
No. not sustainable for you. already complaining about feeling ravenous on 2500. To work has to be something you can stick to and not binge or cheat.
it’s not meant to be entertaining. it’s fuel for your body.
So you’re telling me that if you go on a diet where the foods aren’t fun, that you will not overeat?
I wonder how we could leverage this information to help you lean out…
No i get that bit but then doing that constantly im constantly thinking about a next binge because my irish family are making tata ash or something good and im sat next to them eating my chicken with a grimace.
Like i think there is an emotional connection to food that if i eat boring shit eventualy i snap and want the bad shit i grew up eating.
Did i just realise i have an eating disorder as i am typing?
I’d hope so. No one can lose this weight for you, so YOU need to figure out how to do it.
There’s a million ways to lose weight… All of them require a caloric deficit. Find one that works for you.
If someone has an emotional attachment with food what do you think is more sustainable long term? I think I can be strict for 2 weeks at a time then I need to have a day or so where i don’t count and don’t overly restrict.
Maybe stick to meat and veggies for 2 weeks then have a day or two off without going beserk?
28 days, get yourself sorted.
No counting required.
Are you really eating this daily? Or is this just a snapshot of one day? What I’m getting at…is 2500 your optimal day with a bunch of cheating mixed in throughout the week, or are you literally eating only 17,500 cal a week?