question about my diet

[Slanman]

im sure this is a dumb question, but i was wondering if this is affecting my weight loss plan.
i calculated all my macros and im eating ~2100 calories a day on my deficit.

i started off doing a keto diet for two weeks, but then decided it wasn't a good idea, so i switched off of that onto just a basic caloric deficit. while i was on that diet, i went from 200 to 186 in two weeks. after being off of the diet i gained 4 pounds back so im at 190. I weigh myself every morning and im either 189 or 190 for two weeks now. am i doing something wrong?

i exercise daily burning at least 500+ calories every day.
my net calories after exercise are around 1800 (should it be higher? i wasnt sure, and i always feel guilty about eating more)

why havent i lost any weight for the past two weeks? i havent gained any and ive kept the weight from my last diet off, but i thought i'd be losing some by now. i dont eat much "unhealthy" food. sometimes ill have some chips or whatever, but no mcdonalds or crap like that. i have noticed i eat probably too much sodium and too much sugar. could that be slowing the weight loss? most of my sugar comes from yogurt or chocolate milk.

[justin0202]

im sure this is a dumb question, but i was wondering if this is affecting my weight loss plan.
i calculated all my macros and im eating ~2100 calories a day on my deficit.

i started off doing a keto diet for two weeks, but then decided it wasn't a good idea, so i switched off of that onto just a basic caloric deficit. while i was on that diet, i went from 200 to 186 in two weeks. after being off of the diet i gained 4 pounds back so im at 190. I weigh myself every morning and im either 189 or 190 for two weeks now. am i doing something wrong?

i exercise daily burning at least 500+ calories every day.
my net calories after exercise are around 1800 (should it be higher? i wasnt sure, and i always feel guilty about eating more)

why havent i lost any weight for the past two weeks? i havent gained any and ive kept the weight from my last diet off, but i thought i'd be losing some by now. i dont eat much "unhealthy" food. sometimes ill have some chips or whatever, but no mcdonalds or crap like that. i have noticed i eat probably too much sodium and too much sugar. could that be slowing the weight loss? most of my sugar comes from yogurt or chocolate milk.

You need to go to emmas post "calculating macros" and find out how many calories that you need.

[Slanman]

You need to go to emmas post "calculating macros" and find out how many calories that you need.

I did that. According to it, my maintenance is 2880cal/day (seems really high), a 20% deficit is 2304cal/day, 200g protein/day, 100g fat/day, 450g carbs/day.

The 2300 calories on a deficit seems really high so I generally eat around 2100, but if I go a little over its no big deal. Plus I burn a lot off working out.

[WonderPug]

2304cal/day, 200g protein/day, 100g fat/day, 450g carbs/day.

Those macronutrients total 3,500 calories.

[Slanman]

Those macronutrients total 3,500 calories.

maybe I didn't subtract the protein, fat and carbs by 20%. I don't get anywhere near those numbers anyways, but do the calories seem right?

[justin0202]

maybe I didn't subtract the protein, fat and carbs by 20%. I don't get anywhere near those numbers anyways, but do the calories seem right?

Using 190lbs and 23% as your body fat that you should make sure you check to no 100%, If you used 1.5 as your factor then its 2700 maintain minus 15% is 2295 cals intake. Lower your carbs man. What foods give you your macros? If wonderpug has more suggestions hes a smart guy.

[Cronos1247]

If you want to aim for 2300 calories on a pretty traditional 40/40/20 split, something like 230P / 230C / 50F would work. Though I would personally take a bit of the carbs and put them into your fats. Even then 2300 seems low for being 6' / 190lbs.

Either way, nutrition aside, don't weigh yourself every morning. You're going to put your mind through so much stress because your body fluctuates depending on so many different variables. Weigh yourself maybe once a week, or even every 2-3 weeks. Always do it right when you wake up after you piss, just keep it consistent.

[WonderPug]

If you want to aim for 2300 calories on a pretty traditional 40/40/20 split...

One should not use ratios to determine macronutrient intake, as doing so does not account for physiological sufficiency.

230P / 230C / 50F would work

That would be acutely deficient in dietary fat.

[Slanman]

If you want to aim for 2300 calories on a pretty traditional 40/40/20 split, something like 230P / 230C / 50F would work. Though I would personally take a bit of the carbs and put them into your fats. Even then 2300 seems low for being 6' / 190lbs.

Either way, nutrition aside, don't weigh yourself every morning. You're going to put your mind through so much stress because your body fluctuates depending on so many different variables. Weigh yourself maybe once a week, or even every 2-3 weeks. Always do it right when you wake up after you piss, just keep it consistent.

Do I need to eat my deficit by subtracting my workout calories lost, or do those not count? I'm new to all of this so I have no idea.
I've been keeping track of my foods, and generally I'm around 200-250g carbs, 50-70g fat, 120-160g protein. I ran out of protein powder so I've been low on protein the last few days. But I still don't see how I haven't lost any weight in 2 weeks on such a large deficit.

[WonderPug]

OP: I urge you to disregard Cronos's post, as it contains clearly erroneous information. To learn how to compose a proper diet, start here.

[justin0202]

If you want to aim for 2300 calories on a pretty traditional 40/40/20 split, something like 230P / 230C / 50F would work. Though I would personally take a bit of the carbs and put them into your fats. Even then 2300 seems low for being 6' / 190lbs.

Either way, nutrition aside, don't weigh yourself every morning. You're going to put your mind through so much stress because your body fluctuates depending on so many different variables. Weigh yourself maybe once a week, or even every 2-3 weeks. Always do it right when you wake up after you piss, just keep it consistent.

calculating his macros using the most accurate doesnt matter about height. As long as his weight and body fat % is correct. Ratios are nothing you want to make sure you hit proper macros. However, I would 100% UP his fats and decrease the carbs a tad. 200 protein 90 fat 180 carbs.

[justin0202]

lol wonderpug beat me to the post.

[justin0202]

Do I need to eat my deficit by subtracting my workout calories lost, or do those not count? I'm new to all of this so I have no idea.
I've been keeping track of my foods, and generally I'm around 200-250g carbs, 50-70g fat, 120-160g protein. I ran out of protein powder so I've been low on protein the last few days. But I still don't see how I haven't lost any weight in 2 weeks on such a large deficit.

your "general intake" has huge gaps, 200-250 50-70 120-160 those are big gaps, i suggest you check out myfitnesspal.com You subtract your workout yes. calories in to calories out

[Slanman]

OP: I urge you to disregard Cronos's post, as it contains clearly erroneous information. To learn how to compose a proper diet, start here.

I did this a few weeks ago. This is what I got.

I'm 86kg. 33kcal/kg/day


370+(21.6xLBM)
LBM=[86x(100-23)] /100
LBM=66.22

370+(21.6x66.22)
370+1431
BMR = 1800
1800x1.6 activity factor
2880 cal/day
-20% = 2304 cal deficit

protein - 2.5g per 1kg bodyweight = 215g protein/day
fat - 1.5g fat per 1kg lean body weight = ~100g fats/day
carbs - 5.5g carbs per 1kg bodyweight = 473g carbs/day

If I did something wrong here let me know. It should be all right though. I followed the whole post.

[0kz]

I did this a few weeks ago. This is what I got.

I'm 86kg. 33kcal/kg/day


370+(21.6xLBM)
LBM=[86x(100-23)] /100
LBM=66.22

370+(21.6x66.22)
370+1431
BMR = 1800
1800x1.6 activity factor
2880 cal/day
-20% = 2304 cal deficit

protein - 2.5g per 1kg bodyweight = 215g protein/day
fat - 1.5g fat per 1kg lean body weight = ~100g fats/day
carbs - 5.5g carbs per 1kg bodyweight = 473g carbs/day

If I did something wrong here let me know. It should be all right though. I followed the whole post.

your macros add 3652 cals...

[WonderPug]

protein - 2.5g per 1kg bodyweight = 215g protein/day
fat - 1.5g fat per 1kg lean body weight = ~100g fats/day
carbs - 5.5g carbs per 1kg bodyweight = 473g carbs/day

Caloric intake goals seem reasonable as a start. Macronutrient composition is wildly above your target calories.

Set protein intake to 155 grams and dietary fat intake to 85 grams. Compose the remainder of your caloric intake from your preferred mix of carbs and additional protein and fat. Also, take care to ensure micronutrient sufficiency.

Monitor weight change biweekly and adjust intake as needed based on empirical findings.

[Slanman]

Caloric intake goals seem reasonable as a start. Macronutrient composition is wildly above your target calories.

Set protein intake to 155 grams and dietary fat intake to 85 grams. Compose the remainder of your caloric intake from your preferred mix of carbs and additional protein and fat. Also, take care to ensure micronutrient sufficiency.

Monitor weight change biweekly and adjust intake as needed based on empirical findings.

were the macros too high because i didnt take the 20% off when i subtracted the caloric deficit? or what happened there. it just sucks that i havent lost a single pound in two weeks lol.
and i dont know what you mean to make the rest of my remainder caloric intake from carbs protein and fat. how do i know how many calories is in fat or protein or whatever?

[justin0202]

were the macros too high because i didnt take the 20% off when i subtracted the caloric deficit? or what happened there. it just sucks that i havent lost a single pound in two weeks lol.
and i dont know what you mean to make the rest of my remainder caloric intake from carbs protein and fat. how do i know how many calories is in fat or protein or whatever?

go re read http://forum.bodybuilding.com/showth...hp?t=121703981 all info is right there. tells you it all dont just look at it read it 3 times.

[Slanman]

go re read http://forum.bodybuilding.com/showth...hp?t=121703981 all info is right there. tells you it all dont just look at it read it 3 times.

alright i missed the very last part. so its looking like this.

200g protein
100g fats
150g carbs

should i do 155g protein like wonderpug said and put that into carbs?

[justin0202]

alright i missed the very last part. so its looking like this.

200g protein
100g fats
150g carbs

should i do 155g protein like wonderpug said and put that into carbs?

Id go 180grams protein 85 gramsfats rest to carbs.

[borislavtonev]

I didn't read the other posts, but from your original post it sounds like you are doing alright and the lack of weight loss could be due to water fluctuations (assuming you have really been sticking to your diet). Wait another week and if the scale is still not moving, drop calories slightly.

[Slanman]

so its been about a week. im still 190. i havent been hitting my macros, but ive been keeping the calories at a decent level. this is what they were

fat,carb,protein
19th - 44, 300, 72, 1577 net cal
20th - no log, had a few sushi rolls and a smoothie and soup
21st - no log, probably similar to the 22nd
22nd - 92,75,138, 1730 net cal
23rd - 59,224,65, 1166 net cal (900 cal burnt)
24th - 93,194,93, 1948 net cal
25th - 50,219,200 (got protein powder again so its easier to get protein) 1695 net cal

any ideas?

[Slanman]

Up

[Slanman]

anyone know?

[Slanman]

bump. help!