weight 255 lbs. 2.3 cals too low/high?

[bbdawtcom]

I currently do most of my work in an office, train with weights 6 days a week (powerlifting, olympic and bodybuilding workouts constantly switched up) and do cardio for at least an hour daily 7 days a week (non weight training days i do very intense cardio, on training days i keep it low-med. intensity). I split the meals into 6-7 meals and do 3 low carb days, 1 high carb, 1 med carb day.

The supplements i take are fish oil capsules, multivitamin, whey protein, creatine, bcaa's and mitotropin. Drink 1.5-2 gallons of water daily.

The protein I eat: Chicken breast, canned tuna, eggs and cartons of egg whites, protein powder, Cottage Cheese

Carbs: Oats, grilled vegetables, frozen vegetables, fruits (not often dont like fruit much)

Fats: Fish oil capsules, Avocados ( usually 1 daily), Almonds

The only thing I can think of maybe being guilty of is overtraining and not refeeding enough calories on carb days?


A sample high carb day today is:
Meal 1: 1/2 cup oats, 2 whole eggs, 1 cup eggwhites
Meal 2: 2 scoops whey, 1/2 cup oats, 2 fish oil capsules
Meal 3: 8 oz. chicken breast, 1/2 cup oats, 1 cup Asparagus
Meal 4: 8 oz chicken breast, 1/2 cup oats, 1 cup broccli
Meal 5: 8 oz chicken breast, 1/2 cup oats, 2 fish oil capsules, 1 med onion, 1med bellpepper
Meal 6: 1 Can tuna, 2 cup mixed frozen vegetables
Meal 7: 2 cups Cottage cheese, 2 fish oil caps

I think this comes out to around 2500-2600 calories. On low carb days I switch out alot of the oats with 1/2 an avocado, almonds or just more vegetables.

I'm not quite losing fat the rate I would like too and was wondering if I may be eating too much/too little... any input would help alot.

[HitTheFloor]

Overtraining too much.

[mpipes]

So you eat 2500-2600 calories, you work in an office and your training is your only activity during the day?

You're possibly eating too much.

from this link: http://www.bodyrecomposition.com/fat...ts-part-1.html

In general, 10-12 cal/lb tends to be a decent starting point for fat loss diets. Please note that this is only a starting point and will always have to be adjusted based on real-world changes. Some people with high activity levels may need higher calories than that, and folks with lower daily activity levels may need less.
In the modern world, with daily activity levels going down (especially if you work in a sedentary job), lower caloric intakes are altogether too often required. I have known many people who had to go to 8 cal/lb with an hour per day of low to moderate intensity cardio to lose fat effectively.

[casumak]

Dude I"m 259 and eat roughly 2500 cals, my job is standing and walking from one machine to another for 8 hours. I hit the weights for about an hour to an hour and a half then 30 min of cardio on the bike four days a week. I have been loseing two -three pounds a week.

[bbdawtcom]

im eating 22-2300 calories most days carb days are 25-2600.

[mpipes]

Most likely you're eating too much for your activity level if you're not losing fat at the rate you want.

If you were active throughout the day like casumak, it wouldn't be a problem. 8 hours of steady activity, even if not really like exercise, burns a whole lot more energy than you can crank out in an hour or two.

2200-2300 isn't an aggressive deficit for an office worker.

[bbdawtcom]

Most likely you're eating too much for your activity level if you're not losing fat at the rate you want.

If you were active throughout the day like casumak, it wouldn't be a problem. 8 hours of steady activity, even if not really like exercise, burns a whole lot more energy than you can crank out in an hour or two.

2200-2300 isn't an aggressive deficit for an office worker.

My cardio is prowler/sled sprints and bleachers/stadium stairs. I think i roughly burn 1k calories even on moderate intensity days. Weight workouts are always intense even on plyometric / olympic lifting days.

I also have a ton more mass than that above poster, over twice his lifts so that should be taken into account, right? And I believe he said he eats 2-300 more calories daily than I do.

[fleaguit]

My cardio is prowler/sled sprints and bleachers/stadium stairs. I think i roughly burn 1k calories even on moderate intensity days. Weight workouts are always intense even on plyometric / olympic lifting days.

One, what makes you think this? If you're burning 1k calories, I would assume you're doing at least an hour of this at high intensity.

Two, your diet seems to be alright, my question for you would be, how long have you been at this? If it's only been a couple of weeks and you're not seeing results, I wouldn't worry, they'll come.

Lastly, you might be over-training a bit. Your muscles need time to recover, so give it to them. Make your rotation hit every major muscle group hard once a week. If there is a particular area you REALLY feel needs work, consider doubling up on it at the start and end of the week. In order for your muscles to grow you need three things: protein, rest, and sleep. (I list rest separately from sleep because I mean rest from training.)

[mpipes]

My cardio is prowler/sled sprints and bleachers/stadium stairs. I think i roughly burn 1k calories even on moderate intensity days. Weight workouts are always intense even on plyometric / olympic lifting days.

I also have a ton more mass than that above poster, over twice his lifts so that should be taken into account, right? And I believe he said he eats 2-300 more calories daily than I do.

If your program was working for you, you wouldn't be here asking for help, right?

[Jasil]

I'm in that 9cal/lb number and clean.......I weigh 236 and do the following and lose about 1lb/week.

2100-2300 clean keto diet, 30 cardio 6x week, weights 6x week, and my job is 95% sedentary meaning I sit all day!!

[marcieg]

I currently do most of my work in an office, train with weights 6 days a week (powerlifting, olympic and bodybuilding workouts constantly switched up) and do cardio for at least an hour daily 7 days a week (non weight training days i do very intense cardio, on training days i keep it low-med. intensity). I split the meals into 6-7 meals and do 3 low carb days, 1 high carb, 1 med carb day.

The supplements i take are fish oil capsules, multivitamin, whey protein, creatine, bcaa's and mitotropin. Drink 1.5-2 gallons of water daily.

The protein I eat: Chicken breast, canned tuna, eggs and cartons of egg whites, protein powder, Cottage Cheese

Carbs: Oats, grilled vegetables, frozen vegetables, fruits (not often dont like fruit much)

Fats: Fish oil capsules, Avocados ( usually 1 daily), Almonds

The only thing I can think of maybe being guilty of is overtraining and not refeeding enough calories on carb days?


A sample high carb day today is:
Meal 1: 1/2 cup oats, 2 whole eggs, 1 cup eggwhites
Meal 2: 2 scoops whey, 1/2 cup oats, 2 fish oil capsules
Meal 3: 8 oz. chicken breast, 1/2 cup oats, 1 cup Asparagus
Meal 4: 8 oz chicken breast, 1/2 cup oats, 1 cup broccli
Meal 5: 8 oz chicken breast, 1/2 cup oats, 2 fish oil capsules, 1 med onion, 1med bellpepper
Meal 6: 1 Can tuna, 2 cup mixed frozen vegetables
Meal 7: 2 cups Cottage cheese, 2 fish oil caps

I think this comes out to around 2500-2600 calories. On low carb days I switch out alot of the oats with 1/2 an avocado, almonds or just more vegetables.

I'm not quite losing fat the rate I would like too and was wondering if I may be eating too much/too little... any input would help alot.

my guess is that you are taking in too many calories but would need to know : How tall are you ? How muscular are you ?

[Krychek]

Google or search BMR on this site and calculate your numbers. As posted above... your age, weight, and height all contribute to this number.

Without that info everyone is just shooting in the dark. I can tell you that I am currently eating 2.4-2.5k cal a day at 284lbs, lifting 3x a wk, and doing cardio for 1hr 3-5x a wk. I am avg 2-2.5lbs loss a wk(fat), not water, not muscle. Using keto with minimal carb reloads, I only spike after my lifting to reload muscle, otherwise less than 40g carb a day.

My guess is you are overtraining right now, that seems like alot of time in the gym and doing cardio, your diet doesnt seem way off, but without your stats who knows.

gluck

[BradKemp]

Massive overtraining IMO.

[SixPakAbz]

Dude that seems like too much bro.