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deerhunter8290
02-08-2013, 06:54 AM
So since tuesday ive lost 4-5lbs on a new diet. Started at 247, now 242.4, Im not starving myself, never hungry. Im not taking any suppliments either besides multi and fish oil.

Current diet:

7:00- 4 whole eggs

9:30- 1 apple, 1/4 cup almonds

12:00 - romaine lettice, crutons, parm cheese, 4oz baked chicken, V8 fusion

2:30- Greek yogurt, baby carrots, 1 apple

5-romaine lettice, crutons, parm cheese, 4oz baked chicken.

Train every other day, just running 1-2 miles and light lift to maintain

8-9 typically just snack around, whatever is in the house to not make me hungry.



Im just wondering if I am not eating enough? What I should add to my diet if needed? Or am I good where I am at with my diet and this is just an initial big loss because of a new diet.

Addition:

Also have celery at 12&5, and a protein shake after workout

matman1813
02-08-2013, 07:03 AM
Most of what you have lost is water weight, it should stabilise after the first week. We can't tell you if you are eating too little without knowing the total calories. What are the total macros? They look okay but can't say for sure without totals.

deerhunter8290
02-08-2013, 08:10 AM
Most of what you have lost is water weight, it should stabilise after the first week. We can't tell you if you are eating too little without knowing the total calories. What are the total macros? They look okay but can't say for sure without totals.

Just inputed it into a tracker and it is 1790cal, 127 carb, 83 fat, 139protein.

Most fat is from almonds and eggs

mchughesy
02-08-2013, 08:13 AM
just water weight i would say, just forget it and think that this weight now is your starting weight, then when you come off it and out some water weight on it will be a natural number and you wont have to calculate the water weight

matman1813
02-08-2013, 08:16 AM
Just inputed it into a tracker and it is 1790cal, 127 carb, 83 fat, 139protein.

Most fat is from almonds and eggs

All looks pretty good really. Maybe need a little more protein but it's not critically low. You could probably eat a little higher total calories at your size and still lose weight. Once water weight is all gone after the first few weeks, track how much you are losing per week. It's often suggested that you don't exceed 2lbs per week due to the risk of losing LBM.

deerhunter8290
02-08-2013, 08:54 AM
All looks pretty good really. Maybe need a little more protein but it's not critically low. You could probably eat a little higher total calories at your size and still lose weight. Once water weight is all gone after the first few weeks, track how much you are losing per week. It's often suggested that you don't exceed 2lbs per week due to the risk of losing LBM.

Yeah after actually looking at that ill probably add more chicken. I am also keeping track of my bf% to make sure I am not loosing LBM.

niknguyen
02-08-2013, 08:58 AM
honestly, i think you can add about another 500 calories...at 240 pounds, i think 1800 is pretty low...definitely want more protein and carbs and about another 20-30g of fat. you arent even getting 0.6g of protein/lb, only about 0.5g of carbs/lb and 0.3g of fat/lb.

edit: i'd add another 100g of protein, 20-30g of fat. and maybe 10-20g of carbs.

matman1813
02-08-2013, 09:01 AM
honestly, i think you can add about another 500 calories...at 240 pounds, i think 1800 is pretty low...definitely want more protein and carbs and about another 20-30g of fat. you arent even getting 0.6g of protein/lb, only about 0.5g of carbs/lb and 0.3g of fat/lb.

Yeah but fat doesn't need feeding, it's pointless basing macros on total weight IMO.

OP, do you have a measure of current BF%?

niknguyen
02-08-2013, 09:03 AM
Yeah but fat doesn't need feeding, it's pointless basing macros on total weight IMO.

OP, do you have a measure of current BF%?

true, but 140g of protein i think is really low. hypothetically speaking....if he is 20% bf, thats still 190 pounds of lean body mass. maybe adding 100g of protein is excessive, but it definitely has to be upped.

profet
02-08-2013, 09:35 AM
true, but 140g of protein i think is really low. hypothetically speaking....if he is 20% bf, thats still 190 pounds of lean body mass. maybe adding 100g of protein is excessive, but it definitely has to be upped.

But that hypothetical...

In reality most people who weigh 240lbs are more like 35%+ body fat.

deerhunter8290
02-08-2013, 11:08 AM
But that hypothetical...

In reality most people who weigh 240lbs are more like 35%+ body fat.

Im 26.4% body fat, so around 178LBM

jeremyisfat
02-08-2013, 11:19 AM
Im 26.4% body fat, so around 178LBM

I don't know how much you have lifted in your life, but I was definitely over 30% at 240 lbs. If you've lifted for a few years, then I could see being mid 20s, I guess. Either way, just keep doing what you're doing. You're going to lose a ton of water weight at first. Let it stabilize for a while. Especially if you're not hungry.

cnh57811
02-08-2013, 11:29 AM
Im 26.4% body fat, so around 178LBM

http://imagecdn.bodybuilding.com/img/user_images/growable/2013/01/17/52954181/gallerypic/bREBbxLdWLLISKDIwHAiYkINoNxDbCQWOKAue.jpg

OP, looks more like at least 30%. Probably around 35%. Either way, just keep cutting. As was already stated, if after 3-4 weeks, you are losing more than 2 lbs per week AND your lifts are declining, than up your cals.

deerhunter8290
02-08-2013, 11:32 AM
I don't know how much you have lifted in your life, but I was definitely over 30% at 240 lbs. If you've lifted for a few years, then I could see being mid 20s, I guess. Either way, just keep doing what you're doing. You're going to lose a ton of water weight at first. Let it stabilize for a while. Especially if you're not hungry.

Yeah I have a stong lifting history with playing football in highschool and been on and off lifting since.

Naeem11
02-08-2013, 11:40 AM
Yeah I have a stong lifting history with playing football in highschool and been on and off lifting since.

What are your lift stats like? That picture looks at least 35%, as you are, there's no way to tell your BF%. Or I shouldn't say there's no way, but the chances that you were accurate are very unlikely.

Lift heavy, and cut. Don't eat 1800 calories. I'm eating 2300 and I'm 5'8, 173lbs and I'm considering upping to 2400 because It seems I am losing more than my target of 1lbs a week currently.
'

deerhunter8290
02-08-2013, 11:45 AM
What are your lift stats like? That picture looks at least 35%, as you are, there's no way to tell your BF%. Or I shouldn't say there's no way, but the chances that you were accurate are very unlikely.

Lift heavy, and cut. Don't eat 1800 calories. I'm eating 2300 and I'm 5'8, 173lbs and I'm considering upping to 2400 because It seems I am losing more than my target of 1lbs a week currently.
'

the only measureable lift stats i have are:

Dumbbell Bench
10@80, 10@85, 10@90lb

Seated Shoulder press
10@40, 10@45, 10@50

last time i did leg press around 630@ 2 sets of 10

The rest I do on TRX and manual resistance

deerhunter8290
02-08-2013, 11:52 AM
Real quick question, how accurate do you think the handheld body fat calculators are? Cause thats where i am getting the reading of 26.4%

Naeem11
02-08-2013, 11:54 AM
the only measureable lift stats i have are:

Dumbbell Bench
10@80, 10@85, 10@90lb

Seated Shoulder press
10@40, 10@45, 10@50

last time i did leg press around 630@ 2 sets of 10

The rest I do on TRX and manual resistance

Hmmmm......do you have access to a gym? If you do, I suggest running an actual program that focuses on squats/bench/press/deadlift.

EDIT: BF calculators are normally not accurate at all. Honestly from that picture you look at least 35%+.

jeremyisfat
02-08-2013, 11:56 AM
Real quick question, how accurate do you think the handheld body fat calculators are? Cause thats where i am getting the reading of 26.4%

Not worth anything, really.

mosul210
02-08-2013, 12:17 PM
Not much to add about your current dieting. I only see 2 areas of concern - perhaps not even concern but rather area of focus.

The 1st is your entry for 9-10 "snack around, whatever is in the house to not make me hungry" this comment scares me because without a dedicated plan you may be tempted to cheat and faulter. If you are constantly experiencing cravings this time of the day you may want to add a premeditated meal such as a protein bar.

The second concern as it has been brought up previously is your estimated protein intake in relation to your body weight. I would increase your protein intake to a ratio closer to .8 to 1 (grams of protein to LBM).

All in all you have a good plan and I am looking forward to hearing what gains you are able to make.

curjo
02-08-2013, 12:26 PM
Real quick question, how accurate do you think the handheld body fat calculators are? Cause thats where i am getting the reading of 26.4%

Dexa scan says I'm 35% hand held says I'm 22%. So they're not very accurate.

deerhunter8290
02-08-2013, 12:37 PM
Not much to add about your current dieting. I only see 2 areas of concern - perhaps not even concern but rather area of focus.

The 1st is your entry for 9-10 "snack around, whatever is in the house to not make me hungry" this comment scares me because without a dedicated plan you may be tempted to cheat and faulter. If you are constantly experiencing cravings this time of the day you may want to add a premeditated meal such as a protein bar.

The second concern as it has been brought up previously is your estimated protein intake in relation to your body weight. I would increase your protein intake to a ratio closer to .8 to 1 (grams of protein to LBM).

All in all you have a good plan and I am looking forward to hearing what gains you are able to make.

Thank you, and for the late snack it leaves room for temptation but I havent been yet, thats not saying it wouldnt happen. Its just not a meal that i have planned for. And the late snack consists always of a protein shake if its a training day.