Weightloss

[CabDriver]

I am 50 years old 5'8 in March I weighed 295 and now I weigh 195 I am eating at 1300 to 1400 calories a day at fat 20, carbs around 120 and protein at 100g with little to no exercise presently is this normal macros, I eat steel cut oats, egg whites, fish a lot of chicken and black beans and a lot of broccoli Any help is appreciated.

[Tdiguy]

calories way to low....fat WAY to low...protein is also to low.

Read the stickies and return with better questions, and life doesnt have to be oats,chicken,broccoli

[rand18m]

You should start with this link for the sole purpose of greatly expanding your understanding of basic nutrition/diet composition.

http://forum.bodybuilding.com/showth...hp?t=121703981


Now some of this may not pertain to you right now considering you just lost a very large amount of weight in a short period. You didn't say what your goals are at this time, but I assume to keep dropping weight, I caution you of two things. First your fat is quite low and should be increased. Second, if you are going to keep reducing your weight, do not keep dropping calories until you get to the point that you are eating much lower than you are now, you get to very low calorie and you may well regret that move. If you are not wanting to lose and hope either maintain or gain, or when you do get to that point, add calories slowly and let your body readjust, otherwise you run the risk of putting it back on rapidly. I also suggest you start a weight training program. GL

[rand18m]

calories way to low....fat WAY to low...protein is also to low.

Read the stickies and return with better questions, and life doesnt have to be oats,chicken,broccoli

TD the op was obese and recently lost a very large amount of weight, that is not the same as the average young person coming here for help, his situation is different.

[CabDriver]

What would you suggest my calorie intake def be I use my fitness pal to do all the info, but not accurate I know

[Tdiguy]

TD the op was obese and recently lost a very large amount of weight, that is not the same as the average young person coming here for help, his situation is different.

I agree but 1300 is no where near enough for a 190lb male....Even if he was in a coma

[rand18m]

What would you suggest my calorie intake def be I use my fitness pal to do all the info, but not accurate I know

That's difficult for me to determine with so little information.

How long have you been eating at that intake?

Are you still losing weight or have you stalled?

[OoChadwickoO]

What would you suggest my calorie intake def be I use my fitness pal to do all the info, but not accurate I know

OP Check out the stickies, freedieting.com for a calorie intake, stickies for your macro intake. myfitnesspal is ok at calcuatling a basic calorie count because it does not account for your excersice, you have to log that yourself. With no information you provided, we cannot help with your weight or height to find a basic macro breakdown. But def at your size and age, 1300 is going to do horrible on your body, and as layne norton has stated some metabolic damage, which could not be good at 50. Do not crash diet, you will not last long in the lifestyle.

[CabDriver]

That's difficult for me to determine with so little information.

How long have you been eating at that intake?

Are you still losing weight or have you stalled?

Been at around 1000 to 1300 even 900 for months now and yes still losing about 1 or so a week and when I was jogging even more I have dumbell a I'm lifting 3 nights a week

[rand18m]

Been at around 1000 to 1300 even 900 for months now and yes still losing about 1 or so a week and when I was jogging even more I have dumbell a I'm lifting 3 nights a week

It's not uncommon if you stay very low, such as 900, and do so for a long time, your new maintenance may end up being around 900.

I suggest you avoid the very low cal days. I would have you up your intake slowly along with your activity, and I'd have you doing resistance training of some kind that is intense enough to maintain your muscle mass and even increase your strength. I can assume you have lost a lot of muscle mass losing 100 lbs in 9 months. That is a very quick loss and along with losing it that fast sometimes can come with consequences. I'm not trying to discourage you, I want you to understand that you should at the very least don't go below 1300 and work on increasing intake slowly. You have to look like an entirely new person and you have to feel a thousand times better. I assume if you had a metabolic disease it's gotten much better, so any weight loss from this point should go very slowly by design.

If you are not interested or can't join a gym, you can find many home products that will work great. Band systems like the TRX or similar work very well coupled up with some body weight exercises. Calisthenics work great and you simply need to do the basics. So I suggest researching to find something that works, and keep jogging if you can and enjoy it. Do however read that link I sent you.

[paulosportz]

OP you will loose weight eating that huge deficit but it will not be sustainable long term....
Just think about what happens once you reach your goal eating bugger all calories.... once you resume eating normal again your metabolism would of been damaged and you'll just pack on the weight.

I suggest slowly bumping up your calories... because u don't want to be maintaining your weigh in the future eating around 1000cals

[rand18m]

Oh and congratulations OP on the weight loss, that is quite an accomplishment!! Great job!!

[TheSentinel99]

you should increase fat op

[CabDriver]

I will bump it to 1600 and I forgot how to eat normall

5am
1/2 cup steel cut oats
4 egg whites

8am
1 bananna
No calorie monster energy drink

11am
Subway double chicken salad

2pm
Pure protein bar

5pm
Chicken breast & 2 cups broccoli

This has been my staples

I forgot how to eat more guess I need to try other things, or double these to reach 1600 calories

Any ideas?

[Tdiguy]

how in the hell are you not starving....im eating 2500 to maintain and its killing me lol, i could eat a large building full of food if i tried your diet id last 1 hour lol

[rand18m]

The options to sub for those foods is enormous. You can learn to eat all manner of food. Have you studied the link I sent you by chance?

Anyway, try 1600 consistently and don't be too upset if you gain a small amount at first, you will gain a bit of fluid weight but that'll adjust. Increase activity and monitor, you may be able to add a few more calories and so forth. When you get to where you can stabilize at a higher intake and then you can consider losing more weight. You've done great, but you've done so rapidly so I would advise taking a break and "gradually" increase calories.

Did you embark on this for medical reasons or simply tired of being so large?

[rolandszi]

I am 50 years old 5'8 in March I weighed 295 and now I weigh 195 I am eating at 1300 to 1400 calories a day at fat 20, carbs around 120 and protein at 100g with little to no exercise presently is this normal macros, I eat steel cut oats, egg whites, fish a lot of chicken and black beans and a lot of broccoli Any help is appreciated.

broccoli's really good. keep it up sir.

[alejandroPH]

OP 1300 cals is way too low i agree, i'm shorter than you but my cut is at 1800cals

just listen to rand18m his advice is pretty spot on

good luck with your goals and i hope you achieve them in the coming year !

[CabDriver]

The options to sub for those foods is enormous. You can learn to eat all manner of food. Have you studied the link I sent you by chance?

Anyway, try 1600 consistently and don't be too upset if you gain a small amount at first, you will gain a bit of fluid weight but that'll adjust. Increase activity and monitor, you may be able to add a few more calories and so forth. When you get to where you can stabilize at a higher intake and then you can consider losing more weight. You've done great, but you've done so rapidly so I would advise taking a break and "gradually" increase calories.

Did you embark on this for medical reasons or simply tired of being so large?

Tired of the weight, blood pressure was 140-90 now it's 117-71

Colosterol was 365 now 120

Just have to learn how to eat more,

[CabDriver]

how in the hell are you not starving....im eating 2500 to maintain and its killing me lol, i could eat a large building full of food if i tried your diet id last 1 hour lol

Just got used to it after seeing the calories here I have to figure out how to eat more

[Tdiguy]

Just got used to it after seeing the calories here I have to figure out how to eat more

just do as rand18m said work your way back up and youill feel much better
congrats by the way its a good feeling isnt it