I am 5’11”, 184 pounds and 14.3% body fat (or so my smart scale says). I seem to keep losing weight slowly, but my strength is not going down. I eat 3200 calories in training days (M, Tue, Th, Fri, Sat) and 2900-3000 calories on off days (Wed, Sun). My macros on training days are: 305g Protein, 375g carbs, 55-60g fats. Rest days are: 260g protein, 350g carbs, 70g fat.
Why am I losing weight slowly??
You arent eating enough
I want to more than like this message, but I don’t know what else there is to say
This sums it up!
Yes. I know it’s easy as that, but am I just a hard gainer? Do I have a fast metabolism or what? All the calculations for my BMR say I should be way under 3200 calories.
You are still eating an absurd amount of protein while keeping fats very low. Protein is a very poor fuel source: the body isn’t going to select to use it or store it without a Metabolicly expensive process.
If I wanted to gain, I would drop the protein and up the fats. Upping the carbs while dropping the protein would work too: I just wouldn’t do that personally
Out of curiosity, why do you eat differently whether you are training or not? Why would you eat less protein on rest days?
He could adjust his macros but, I just think his calories are low.
1.6 x BW for protein on training days is not that high.
3000 calories at 184 lbs. for a lean individual who probably trains too much is not high.
I train less, weigh less, and eat 500-700 calories more.
Thats also my suspicion. And concur with the calories, but I feel that so many of those calories coming from protein muddies things as well
Your metabolism (BMR) lies a couple sigma to the right of the mean of the metabolism of the population.
IMO, you must use feedback to adjust macros.
Why aren’t you trying to get stronger.
No discret answer to this. I guess I’ve just always eaten a little less on off days. Maybe I
Should start by hitting 3200 calories on rest days?
I am trying to get stronger, but I feel I should be gaining mass if my strength isn’t going down, but up.
You look much sharper than 14% body fat. Your thighs look lean, serratus are sharp, and pecs striated. You look closer to 8 to 9% body fat.
I always viewed “rest days” as recovery and adaptation days. Those are growth days. Protein should be high to feed the muscles.
I don’t know the science as to the exact window of muscle growth following stimulation. But the beauty of bro-science is that its approach is to touch all the bases (not miss any opportunity). Bro-science doesn’t know where the window is, so protein is always available whenever the window opens.
Gotcha! Do you think I should start here and adjust rest day calories higher?
Feel I should up calories to 3200 on off days?
I would simply eat the same macros every day to start. (the higher macros)
If you are still losing weight, add some more carbs and/or fats, and reevaluate the next couple weeks.
Dude, you are overthinking this.
2 months ago, you were eating 3100 calories at 187 lbs. You are now 3 lbs. lighter and eating the same thing. Why would it take so long to make adjustments?
If you are trying to grow raise your calories. You are not an athlete who trains for hours and demands drastically different calories on training days.
Add like 300 calories from carbs and/or fat every day and adjust if needed after a couple weeks. What is 100 calories a few days a week going to do??
I would eat less protein and more fats myself, AND eat more on non lifting days
So, I’m currently in a deload week consisting of walking and workouts of drastically reduced volume. My weight is dropping like a rock. Started at 184, down to 180 this morning. Any idea why? Eating the exact same amount of calories, but doing less/burning less.
