What am I doing wrong am I eating too much

[reaperw15]

I looked through the nutritional section and they say abs are made in the kitchen. I just stopped all fast food that I used to eat minimum 3 days a week.I'm just wondering if I can get some help.I don't understand if I'm just eating too much or just the wrong Foods. My ultimate goal is by September or October to get rid of most of my stomach fat.Iam 5'7 150lbs 38 years old.

Breakfast

2 eggs
2 whole wheat toast
2 piece low sodium bacon
1 cup oatmeal
1 banana.

Snack
2 hands full walnuts


Lunch
10 0z Chicken breast/steak/salmon
Brown rice
1 cup veggie
Avocado


Dinner is same as lunch just switch protein
Cottage cheese with some berries

Protein shake after work out.

3 cups of coffee threw out the day.

Thank you for all your help I really appreciate it. I have a 20 month old son and he notices what we eat. I'm trying to make myself healthy for him

[wave_length]

If you want to lose fat (not muscle), there are only three rules to follow:
- caloric deficit
- adequate protein intake
- strength training

The terms „fast food“ vs. „clean food“ are irrelevant for that.

[CommitmentRulz]

How long have you been eating this way? What has your weight done during this time? Do you have any idea the macros?

2 handfuls of walnut could be 500 calories.

[DirkLift]

That doesn't sound like a lot of food to me, but then I'm double your weight

Have you considered intermittent fasting? Eat that same amount of food, but split between lunch and dinner and stick to water between dinner and lunch. Research for yourself, but everything I've heard says it's not just total calories for the day that matters, but when you eat it.

[d2mini]

If you want to lose fat (not muscle), there are only three rules to follow:
- caloric deficit
- adequate protein intake
- strength training

The terms „fast food“ vs. „clean food“ are irrelevant for that.

THIS.
Don't tell us what food you eat.
Figure out your TDEE and maintenance calories and eat less than that.

everything I've heard says it's not just total calories for the day that matters, but when you eat it.

No. Just no.

[drkelly74]

If you are not losing weight on that diet over some time, then eat less. Ditch the protein shake. I'm not a fan of them. Eat a pack of tuna or something instead. Like the other guy said, nuts can have a ton of calories and you might be eating way more than a 'serving'.

[reaperw15]

This is what I just calculated
Cal protein fats

Breakfast 1000 30 50
Snack 400 40 10
Lunch 870 78 40
Dinner 870 78 40
Shake/milk 290 33 11

Total 2430 260 104



My TDEE IS 2416

I never do cardio at the jump o work at a very busy tire shop lifting rims and tires all day no chance to sit down.I weight train 3 days a week.
Mon chest and back
Wed tri and biceps
Fri legs and shoulder

[reaperw15]

It's so hard to eat less, I'm starving throughout the day I just don't get it. No more McDonald's no more Harvey's I'm just trying to eat healthy food. I've been eating this way for a month now but I really haven't noticed any fat loss on my stomach. I only do the protein shake after the gym cuz it's a quick protein

[kimm4]

Measuring cups, a couple hand fulls of this or that, etc...aren't proper ways of tracking. Purchase a food scale to measure everything properly. When you don't have much to lose there becomes less room for error. If you're losing weight it's because you're eating at maintenance.

[reaperw15]

Measuring cups, a couple hand fulls of this or that, etc...aren't proper ways of tracking. Purchase a food scale to measure everything properly. When you don't have much to lose there becomes less room for error. If you're losing weight it's because you're eating at maintenance.

You're 100% correct I can't lose too much weight or I'm going to look anorexic, starting tomorrow I'm going to drop the bacon which will save a few hundred calories and a good amount of fat. I know no excuse just because I have a kid that I can't properly measure stuff. I'm a little confused so about the fats, avocados and walnuts have lots of fat but they are good fats so did they still count against you

[kimm4]

You're 100% correct I can't lose too much weight or I'm going to look anorexic, starting tomorrow I'm going to drop the bacon which will save a few hundred calories and a good amount of fat. I know no excuse just because I have a kid that I can't properly measure stuff. I'm a little confused so about the fats, avocados and walnuts have lots of fat but they are good fats so did they still count against you

There's nothing wrong with fats. Just count them towards your total calories like everything else.

[xsquid99]

This is what I just calculated
Cal protein fats

Breakfast 1000 30 50
Snack 400 40 10
Lunch 870 78 40
Dinner 870 78 40
Shake/milk 290 33 11

Total 2430 260 104



My TDEE IS 2416

You're estimating (I can tell by those nice round numbers), don't do that... Weigh everything down to the gram.

[reaperw15]

There's nothing wrong with fats. Just count them towards your total calories like everything else.

Sorry I have to add my fat numbers on top of my calories and that's my total true calorie count

[kimm4]

Sorry I have to add my fat numbers on top of my calories and that's my total true calorie count

Yes count all foods that go into your mouth.

It's an easy fix so good luck and keep at it!

[grubman]

Well I’m going to go in a totally different direction...at 5’7”, 150, and fairly lean (judging by the avitar) worrying about losing weight to get abs is just silly (and not even healthy) IMHO. I’m the same height and only 10 pounds heavier...but I look much different. It’s because I’m probably carrying about 15 more pounds of muscle than you at close to the same bodyfat...and with that much more muscle, I can see abs pretty well at a healthy 15%.

When I “cut” to about 10% to see defined abs, I had to get down to 150. I imagine for you to see really defined abs you’ll have to drop into the 130-140range...and at your height, that’s scrawny as all hell. Looks bad, feels bad, isn’t healthy. Forget this silly idea of losing weight, and try to GAIN another 10 pounds of muscle (you can do it by getting off that silly bro-split, and eating healthy and correctly to facilitate muscle growth). In the process, you will recomp a bit, and probably lose that microscopic bit of stomach fat, while your core and abs become more muscular...both leading to the look you want.

Just my opinion.

[reaperw15]

Well I’m going to go in a totally different direction...at 5’7”, 150, and fairly lean (judging by the avitar) worrying about losing weight to get abs is just silly (and not even healthy) IMHO. I’m the same height and only 10 pounds heavier...but I look much different. It’s because I’m probably carrying about 15 more pounds of muscle than you at close to the same bodyfat...and with that much more muscle, I can see abs pretty well at a healthy 15%.

When I “cut” to about 10% to see defined abs, I had to get down to 150. I imagine for you to see really defined abs you’ll have to drop into the 130-140range...and at your height, that’s scrawny as all hell. Looks bad, feels bad, isn’t healthy. Forget this silly idea of losing weight, and try to GAIN another 10 pounds of muscle (you can do it by getting off that silly bro-split, and eating healthy and correctly to facilitate muscle growth). In the process, you will recomp a bit, and probably lose that microscopic bit of stomach fat, while your core and abs become more muscular...both leading to the look you want.

Just my opinion.

That why I said I dont want to look sick 140lbs I could not do.You look amazing for just 10lbs more then me.Maybe I just need to do 5 days a week at the gym and start start to lift heavier.

[grubman]

That why I said I dont want to look sick 140lbs I could not do.You look amazing for just 10lbs more then me.Maybe I just need to do 5 days a week at the gym and start start to lift heavier.

I do 3 days a week, full body, 45 minutes to an hour per workout.

[kimm4]

Well I’m going to go in a totally different direction...at 5’7”, 150, and fairly lean (judging by the avitar) worrying about losing weight to get abs is just silly (and not even healthy) IMHO. I’m the same height and only 10 pounds heavier...but I look much different. It’s because I’m probably carrying about 15 more pounds of muscle than you at close to the same bodyfat...and with that much more muscle, I can see abs pretty well at a healthy 15%.

When I “cut” to about 10% to see defined abs, I had to get down to 150. I imagine for you to see really defined abs you’ll have to drop into the 130-140range...and at your height, that’s scrawny as all hell. Looks bad, feels bad, isn’t healthy. Forget this silly idea of losing weight, and try to GAIN another 10 pounds of muscle (you can do it by getting off that silly bro-split, and eating healthy and correctly to facilitate muscle growth). In the process, you will recomp a bit, and probably lose that microscopic bit of stomach fat, while your core and abs become more muscular...both leading to the look you want.

Just my opinion.

I do agree with this but he's also at a weight where he could lean out a bit more before he starts a building cycle. He could still drop another 10 lbs and be within a healthy weight range, (lower end of the scale but still considered healthy.)

I remember when you used to do building cycles and would get uncomfortable when you started losing your abs.

[pryme]

Well I’m going to go in a totally different direction...at 5’7”, 150, and fairly lean (judging by the avitar) worrying about losing weight to get abs is just silly (and not even healthy) IMHO. I’m the same height and only 10 pounds heavier...but I look much different. It’s because I’m probably carrying about 15 more pounds of muscle than you at close to the same bodyfat...and with that much more muscle, I can see abs pretty well at a healthy 15%.

When I “cut” to about 10% to see defined abs, I had to get down to 150. I imagine for you to see really defined abs you’ll have to drop into the 130-140range...and at your height, that’s scrawny as all hell. Looks bad, feels bad, isn’t healthy. Forget this silly idea of losing weight, and try to GAIN another 10 pounds of muscle (you can do it by getting off that silly bro-split, and eating healthy and correctly to facilitate muscle growth). In the process, you will recomp a bit, and probably lose that microscopic bit of stomach fat, while your core and abs become more muscular...both leading to the look you want.

Just my opinion.

Exactly what I was going to post. Judging by avatar he needs to BUILD abs before he can see them.

[grubman]

I remember when you used to do building cycles and would get uncomfortable when you started losing your abs.

Oh, you know it !

Main reason I rarely go above 15% anymore (that and the bloated feeling). But it was necessary to build the foundation.

[jlsnyderTypeR]

Read my sig...I don't follow that philosophy! If you want abs, you have to build them just like any other muscle, and it takes time. The diet will only help after you've built a good base.

[kimm4]

Oh, you know it !

Main reason I rarely go above 15% anymore (that and the bloated feeling). But it was necessary to build the foundation.

Oh I get it trust me! You're right through there will have to be a building cycle. I wasn't even focused on abs. Some people like to start at a leaner standpoint and weight wise he does have some wiggle room.

[reaperw15]

Could you guys recommend some abs exercises I do hanging leg raise now 3 sets of 25 each way .My back kills if I do sits up.

[Plagen]

This is what I just calculated
Cal protein fats

Breakfast 1000 30 50
Snack 400 40 10
Lunch 870 78 40
Dinner 870 78 40
Shake/milk 290 33 11

Total 2430 260 104



My TDEE IS 2416

I never do cardio at the jump o work at a very busy tire shop lifting rims and tires all day no chance to sit down.I weight train 3 days a week.
Mon chest and back
Wed tri and biceps
Fri legs and shoulder

If you add up your calories then the total 3,430 and not 2,430. You are 1000 calories off.

[ElrondHubbard]

Well I’m going to go in a totally different direction...at 5’7”, 150, and fairly lean (judging by the avitar) worrying about losing weight to get abs is just silly (and not even healthy) IMHO. I’m the same height and only 10 pounds heavier...but I look much different. It’s because I’m probably carrying about 15 more pounds of muscle than you at close to the same bodyfat...and with that much more muscle, I can see abs pretty well at a healthy 15%.

When I “cut” to about 10% to see defined abs, I had to get down to 150. I imagine for you to see really defined abs you’ll have to drop into the 130-140range...and at your height, that’s scrawny as all hell. Looks bad, feels bad, isn’t healthy. Forget this silly idea of losing weight, and try to GAIN another 10 pounds of muscle (you can do it by getting off that silly bro-split, and eating healthy and correctly to facilitate muscle growth). In the process, you will recomp a bit, and probably lose that microscopic bit of stomach fat, while your core and abs become more muscular...both leading to the look you want.

Just my opinion.

My opinion as well.

[ElrondHubbard]

Could you guys recommend some abs exercises I do hanging leg raise now 3 sets of 25 each way .My back kills if I do sits up.

Do a novice full body program. Compound heavy lifts, 3 days a week. Grow muscles all over, and the abs will come along with it.

Keep it simple, keep it consistent, keep it free of gimmicks. Look through the stickies in the Workout Programs section, there are several good ones to consider.

[bayrider]

To make progress you need to dump your current routine. Three days per week with one day dedicated to arms isn't going to work. Use a proven program like one in the stickies or as suggested by others go to a full body routine 3 days per week. As far as bulk or cut its a personal preference but my suggestion is to add size. Too many people go for abs and just look small and skinny in the end.

[reaperw15]

If you add up your calories then the total 3,430 and not 2,430. You are 1000 calories off.

Omg 1000 calories missed well that's not good.Ive been same weight for years.Dose this mean I burn about 1100 a day.

[reaperw15]

Thank you guys for all your help, will look at stickies for some beginner workout programs again. I just figured the main thing to do is to get your nutrition down first because I know nutrition is the most important thing.

[ElrondHubbard]

Omg 1000 calories missed well that's not good.Ive been same weight for years.Dose this mean I burn about 1100 a day.

If you’ve been the same weight for years and you just realized that you’ve been consuming 3400 calories a day, then that’s your baseline right there. That’s what you’re burning. If you want to lose weight, eat less than what you’re eating now, if you want to gain weight, eat more. You don’t have to make it complicated.

My opinion is totally uninformed, so take it for what it’s worth, but from your avatar pic, if it’s current, you don’t need to lose weight. If you change nothing else, but start a good workout program, you’ll add muscle. As you progress, you’ll eventually want to put on lean mass, so at that point you can begin to slowly increase your calories. Let yourself experiment, be patient, allow a little trial and error. Eventually you’ll find what works best for you individually. This is a long process you’re beginning, so no need to rush it. Be observant and curious, and lift hard. You’ll get where you want to be.