Need advice about weight loss and if I'm doing it wrong?

[wehler53]

Hi all,

The basics - I'm 22, 188cm (6'2ish), and 105kg (~230lbs). I'm targeting around 80-85kg.

So I've decided to get on a bit of a weight loss journey, saw myself in the mirror one morning and decided it was time for a change. As my friends would describe it I have the slowest metabolism going around, eating the same diet as my friends I live with and having similar activity levels I gain weight like it's going out of fashion and they maintain their weight. I have had experiences in the past where I've struggled to lose weight though I learnt that has alot to do with newbie muscle gains. So this time I started out with a 30 Minute weight exercise for about a month and I can see a difference, my weight went up roughly 5kg in the month whilst still dieting. I'm now 2 weeks through my program of cardio and weight workouts rotating between the two on a nightly basis to give my muscle groups time to recover. I use and exercise bike for cardio as I'm not allowed to job for exercise due to bad shin splints.

My recommended ki intake to maintain weight is ~10,000kj and my average intake over the space of the last 2 weeks has been 6000-7000jk, and yet when I got to my weigh in day I had gained 1.6kg on my pre cardio weigh in. I understand there's alot if variables such as water retention and muscle gain in my legs. But I thought I'd post this up so if I'm making any mistakes I can fix it asap.

My daily meal plan is as follows

Breakfast - 1 protien bar, and 1 protien shake

Lunch - 2 - lean leg ham on a wholegrain wrap with carrot, lettuce, cucumber, tomato, and a couple other vegetables that come in and out. With that I have 1-2 glasses of no added sugar natural orange juice.

Dinner - Varies by how hungry I am feeling (if I have 2 wraps usually just a snack of carrots and other vegetables, but if I have 1 wrap usually something like a chicken stir-fry with vegetables with low salt and low fat favouring. And orange juice or water as the drink.

I then exercise after dinner, on completion of exercise I will have 1 protien shake and occasionally a snack of fruit or vegetables.

I'm a uni student so alot if my time is spent sat Infront of a computer doing assignments and such. I drink between 3 and 4 litres of water every day.

Any advice suggestions or whatever else would be appreciated, cheers.

[GA1N5]

You just need to get your diet in check. If you're eating more calories than you're using in a day (surplus), you'll be gaining weight.

It's as simple as eating less, weighing yourself each week (same time and day) and adjusting your caloric intake based on the scales.

[xsquid99]

That's a menu, not a meal plan. And not one mention of how many calories is in each of those items... If you're not losing weight you are not in a caloric deficit.

Get a food scale, learn to count calories, and start here: https://forum.bodybuilding.com/showt...hp?t=173439001