How would you deal with this situation? "Losing weight situation"

[NLNFunKti0nz]

Ok guys I have been strict on my diet for 2 weeks now. My goal is to get to 10% and now currently at 36%. I have been eating 300 calories below maintenance(deficit) and adjusting it accordingly each week so I don't lose too much muscle. Today was the first day I ate out and it was for my friend's bday. Friend wanted to go to a buffet so we went to the buffet and since I knew we were going I only had protein shake all day (190 calories 27g protein) and 4 fish oils.

That was my first meal and buffet was my lunch/dinner. I had about 4 plates and mostly meats (Ground beef, prime ribs, chicken fajitas, Top sirloin steaks) and some carbs (Tater tots, spinach, 2 toasts, 1/2 cup of rice, fried mushrooms) etc.

I'm estimating those 4 plates to be about 1500 calories and this week I'm at 1900 calories. Today is my off day at the gym but I feel like doing cardio even though I did legs yesterday night. Should I still eat dinner or did I go over my calorie limit for the day and just not eat until tomorrow? Can someone help me out here. I don't want to sabotage my weight loss goal and lose motivation like I did before.

[Heisman2]

If you are legit at 36% bodyfat then you can do more than a 300 kcal deficit without losing muscle most likely. You can probably even gain muscle while losing fat if you don't have much muscle on your frame. That said, if you are eating 1900 kcal per day and working out, you probably are at a greater deficit than you realize.

Regarding your actual question, if you are hungry I would eat a small dinner, or just have a snack. Me personally, if I go to a buffet at lunch I won't be very hungry the rest of the day typically. If you're not hungry even after your cardio there is no need to force yourself to eat.

[Rabbitjb]

4 plates of foods in a restaurant buffet as stated and you think you consumed only 1500 calories? Really?

Were these side plates? Did you not drink anything?

I think your estimation may need reassessing

[NLNFunKti0nz]

4 plates of foods in a restaurant buffet as stated and you think you consumed only 1500 calories? Really?

Were these side plates? Did you not drink anything?

I think your estimation may need reassessing

I drank mostly water (3 glasses and a glass of diet pepsi). The plates were medium size portions consisting mainly protein like one plate had 6oz swai fillet & a cup of spinach, another had a slice of prime rib with maybe 1/2 a cup of creamed spinach & 1/2 cup of tater tots, next plate had like 6oz ground beef with salad, next plate had like 6oz of top sirloin steak with sided broccoli, and last plate had maybe 2 cups of chicken fajita and 1/2 cup of mexican rice.

[MyronTM]

I drank mostly water (3 glasses and a glass of diet pepsi). The plates were medium size portions consisting mainly protein like one plate had 6oz swai fillet & a cup of spinach, another had a slice of prime rib with maybe 1/2 a cup of creamed spinach & 1/2 cup of tater tots, next plate had like 6oz ground beef with salad, next plate had like 6oz of top sirloin steak with sided broccoli, and last plate had maybe 2 cups of chicken fajita and 1/2 cup of mexican rice.

I doubt that was only 1500 calories though. Those plates were literally meals each and not just a tasting.

[Rabbitjb]

I drank mostly water (3 glasses and a glass of diet pepsi). The plates were medium size portions consisting mainly protein like one plate had 6oz swai fillet & a cup of spinach, another had a slice of prime rib with maybe 1/2 a cup of creamed spinach & 1/2 cup of tater tots, next plate had like 6oz ground beef with salad, next plate had like 6oz of top sirloin steak with sided broccoli, and last plate had maybe 2 cups of chicken fajita and 1/2 cup of mexican rice.

I'd reckon your estimate should be doubled at least

[lukepeter]

Whats your bodyweight and height OP? 300kcal a day deficit is very conservative for such a high bodyfat percentage. If you are a tiny human being then 1900 may be reasonably representative of a 300 a day deficit, but you would have to be very small.

2000kcal a day for me is about a 1500 deficit...

[NLNFunKti0nz]

Whats your bodyweight and height OP? 300kcal a day deficit is very conservative for such a high bodyfat percentage. If you are a tiny human being then 1900 may be reasonably representative of a 300 a day deficit, but you would have to be very small.

2000kcal a day for me is about a 1500 deficit...

I'm 5'8 199 lbs

[lukepeter]

I'm 5'8 199 lbs

Whats you activity level? How often in the week do you lift, how often do you do cardio, what type of lifting, what type of cardio?

[3maj]

Your estimate is way off, like someone said that's *at least* 3000 cal, probably more as you've probably also underestimated the portions too.

After that much food, I'd be surprised if you were hungry for dinner, or even the next morning.

Do cardio if you don't feel like you're going to puke, and get back on track the next day.

As for your 300 deficit working out to 1900, your TDEE calculation sounds wrong and you may want to re-check that.

[Bean100]

I drank mostly water (3 glasses and a glass of diet pepsi). The plates were medium size portions consisting mainly protein like one plate had 6oz swai fillet & a cup of spinach, another had a slice of prime rib with maybe 1/2 a cup of creamed spinach & 1/2 cup of tater tots, next plate had like 6oz ground beef with salad, next plate had like 6oz of top sirloin steak with sided broccoli, and last plate had maybe 2 cups of chicken fajita and 1/2 cup of mexican rice.

these are estimates using myfitnesspal
6oz swai - 150
6oz prime rib- 400
tater tots- 200
creamed spinach- 100
6 oz ground beef- 540 (assuming it's not lean)
6 oz sirloin- 400
2 cups of chicken fajitas- 480
rice - 180

Buffets tend to load their food up with oil and butter since it makes things taste good. They cook in bulk and rarely use leaner meats. These counts don't include your veggies or salad, but i'll assume the veggies were cooked in oil/butter and that you put dressing on the salad. Also, just because it's protein, doesn't mean it doesn't have calories. Yes, protein is good for you but it doesn't cancel out the fact that you can still gain weight on it.

Hit the cardio today and tomorrow and get back to your eating routine tomorrow.

[EjnarKolinkar]

Starved yourself all day to binge at a buffet? I would avoid setting yourself up like that.

At 36% BF your not likely at any significant risk to lose any significant amount of muscle mass with a 500 cals deficit. I'd get more concerned with fat loss and less with muscle retention as an excuse to worry, or eat more.

Assuming your macros are in line, and you are resistance training you need to worry less.

[brandon989]

Ok guys I have been strict on my diet for 2 weeks now. My goal is to get to 10% and now currently at 36%. I have been eating 300 calories below maintenance(deficit) and adjusting it accordingly each week so I don't lose too much muscle. Today was the first day I ate out and it was for my friend's bday. Friend wanted to go to a buffet so we went to the buffet and since I knew we were going I only had protein shake all day (190 calories 27g protein) and 4 fish oils.

That was my first meal and buffet was my lunch/dinner. I had about 4 plates and mostly meats (Ground beef, prime ribs, chicken fajitas, Top sirloin steaks) and some carbs (Tater tots, spinach, 2 toasts, 1/2 cup of rice, fried mushrooms) etc.



I'm estimating those 4 plates to be about 1500 calories and this week I'm at 1900 calories. Today is my off day at the gym but I feel like doing cardio even though I did legs yesterday night. Should I still eat dinner or did I go over my calorie limit for the day and just not eat until tomorrow? Can someone help me out here. I don't want to sabotage my weight loss goal and lose motivation like I did before.

Best advice i can give you is reguardless of how many calories you ate whats done is done you cant change it so dont stress about it just get back on your diet and everything will work itself out good luck op

[loganhart]

Who cares? Get over it, carry on as per and get back on track.

The impact this will have on your long term progress and goals is negligible.