Is my nutrition the problem?

[userBUIW94NBKXS]

Hello everyone,

I have been weight training 4x week for the past 6 weeks. I'm following a 12 week at home dumbbell workout plan that I found online on the muscle and strength website, and I have been pretty much eating the same thing every day:

Breakfast: Oatmeal with a scoop of protein powder + blueberries
Lunch : 2 eggs and 250 ml of egg whites + rice + broccoli or spinach
afternoon snack : protein shake
Dinner: usually high protein and medium/low carb (usually like chicken or fish with sweet potato and veggies)
Late night snack: cottage cheese with blueberries and tiny amount of maple sirup or honey.
(usually 1 cheat meal on the weekend)

I'm 33 years old, 6'2, 209lbs and never seriously worked out in my life (except past physical jobs and many attempts to join a gym over the years). I also played sports all my life and I currently play Ice hockey 1x week. My goal is to lose fat and gain muscle at the same time. From what I read online, I should aim for a calorie deficit between 5-20%. From my understanding, my maintenance calorie intake should be 3135 calories (209lbs x15) and until now I was aiming for a 15% deficit (so 3135 - 470.2 = 2664.75 calories).

Only today (after 6 weeks of training) I downloaded the "my fitness pal" app, bought a food scale and counted everything I ate. Everything combined, it came down to 1900 calories which consists of 210g of protein, 127g of carbs and 68g of fat. I'm actually quite surprised that I'm that much lower than the deficit target... I say that because since I started training, I actually gained 3 pounds and I thought the opposite was going to happen!


I'm trying to figure out if I'm doing something wrong. I don't really do any cardio except for my hockey once a week. Maybe it's normal to gain a bit of weight when starting out? I know I could also get a bit more sleep. The easy answer would be to hire a trainer, but I don't have that kind of money right now so any help would be appreciated. ( could provide more info if needed)

Thanks

[SuffolkPunch]

I doubt you were running 1900 calories continuously for 6 weeks and gained 3lbs. Now that you have the app, stick to that level with as much precision as you can manage - weigh yourself every day for the next 2 weeks and come back to us with the numbers.

[BS57]

Did you abandon your previous thread?

https://forum.bodybuilding.com/showt...post1655819113

If you've gained 3 lbs in 2 days, you need to learn what deficit means.

[userBUIW94NBKXS]

I never said I gained 3lbs in 2 days... I reposted a new thread because I was being told that I was missing info on my old one. I made my research on calorie deficit, downloaded the app, calculated my macros and posted them here.

[TolerantLactose]

What you did wrong was relying on a generic formula to determine your maintenance and treating it as gospel.

[air2fakie]

Eat less & count your cals correctly & honestly, if you're gaining weight at 209 lbs you're not eating 1900 cals.

[BS57]

I never said I gained 3lbs in 2 days... I reposted a new thread because I was being told that I was missing info on my old one. I made my research on calorie deficit, downloaded the app, calculated my macros and posted them here.

Doesn't change the fact you obviously aren't in a deficit.

It also helps those attempting to help you, instead of creating multiple threads, to keep it contained to one thread.

You're still getting the same input here, as you were given in your other thread on the same topic.