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Where am I going wrong??

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gman2004uk
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2019/05/14 15:20:10 (permalink)
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Where am I going wrong??

Hi all,

Currently trying to cut, however don’t seem to be having much luck... thought I had calculated it all correctly using MFP however I don’t seem to be Losing fat. So was wondering if I’m missing something or doing something wrong.......

Stats are as follows
Height 5,9
Weight 199lbs or 14stone 3oz

Goal is to lose fat whilst maintain as much muscle as possible.

I work shifts so different days, different hours each week however work out wise when I work (3days) I complete 30-45 mins of cardio, a mixture of steady state and HIIT.
On days I’m not working I weight train in my home gym, focusing on rep ranges of 8-12, set between 3-5. Lifting slow and controlled for each rep and as heavy as I can for the given rep/set range. Normally aim for a 4 day split, but sometimes this is not possible due to work commitments.

Diet wise based on calculators and MFP I am tdee is 2400-2500 so I’m aiming for 1600-1800 calories a day on cardio days and 2000 calories on weight days.

Normal diet looks as follows:

Meal one
Aftermath protein shake (40g protein)

Meal 2
100g chicken breast
30g cheese
Mixed veg
Small amount of salsa sauce

Meal 3
Aftermath protein shake (with olive oil)

Meal 4
Dinner
To Include meat (beef, chicken steak etc) and small
Amount of carbs

Meal 5
100g chicken breast
30g cheese
Mixed veg
Small amount of salsa

Meal 6
Aftermath Protein shake

Calories (based on today’s meals)
1861
Protein - 220g
Carbs - 99g
Fats - 75g

This a typical day (cardio). Weight I’ll include a wrap to meal 2 and 5 for carbs to help with weight training......

So basically any advice is gratefully received.

Sorry for the long post, just thought I’d put as much information as I could to get the best advice I could!!

 


War makes thieves and peace hangs them
#1

7 Replies Related Threads

    Brett
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    Re: Where am I going wrong?? 2019/05/15 01:11:45 (permalink)
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    TBH exercise burns very little calories in the scheme of things, so first up lose that mindset. Exercise is ideal though for health and also weights for maintaining that muscle.

    Key is to eat less cals. Now 1800 does sound quite low so three thoughts occur:

    1) you are not weighing food to what you input is a guess
    2) mfp some of the foods are horribly miscalculated through others inputting the data. Google online for a nutrition calculator such as you get from universities to double check mfp calculations
    3) you are restricting cals too much and your body is fighting you. I am 6’5” weighing 101kg (222lbs) and my caloric maintenance is 3750 daily. To cut I aim for 3300.

    Ideally you should be aiming for 0.7% body weight loss per week.

    Hope that helps bud

    Brett's Journal Part VIII: MAN-MADE
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #2
    gman2004uk
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    Re: Where am I going wrong?? 2019/05/15 01:33:21 (permalink)
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    Hi mate, you got any reliable university nutrition calculators you use that are effective???

    As for your first point, I weigh all my food, and then use MFP to calculate, as you say if this is wrong then although I’m weighing the food, the food is not correctl as such....

    And your last point I used various calculators to make my tdee etc, I have a sedentary job so spend most of the day sat on my arse. So presume this makes my caps even lower.... however I have had the same thought I might be eating too little as seem to be hungry and have a low level of energy... however I’m also aware that could be the shift work mucking my body up!!!!

    Sounds silly just feel like I’m putting the effort in, being strict yet seeing no results yet

     


    War makes thieves and peace hangs them
    #3
    Brett
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    Re: Where am I going wrong?? 2019/05/15 06:34:51 (permalink)
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    Not silly at all mate.

    Here’s two resources (though I think they use the same data in many instances) that I have used.

    https://ndb.nal.usda.gov/ndb/
    https://nutritiondata.self.com

    The trouble with MFP and other crowd dieting platforms is you or me could add a food and enter the per 100g data as a serving, making the food way out of proportion. Sounds silly but it happens. At least the USDA or similar will have approximate amounts.

    As for the BMR these calculators are only estimates. They don’t take into account your individual metabolism, your muscle to fat ratio etc etc. An extreme example is you would expect a 300lb hulk will need much more calories than a 300lb obese guy, because muscle uses more calories than fat. Make sense?

    Best way is once you have confirmed exactly how many calories a day you are eating, do the same amount every day. Then weigh yourself first thing every Monday. If you are gaining weight then drop 1-200 cals per day, if you are losing weight, adjust so it is about 0.7% per week (for maximum muscle retention).

    Also do not fall into the trap of discounting alcohol there is a sh1t load of calories in it.

    Hope that helps.

    Brett's Journal Part VIII: MAN-MADE
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #4
    stinking_dylan
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    Re: Where am I going wrong?? 2019/05/15 07:42:32 (permalink)
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    Use the stats on the packet, rather than a calculator. The links Brett provided are good for raw whole foods.  I've never used MFP because it's often wildly inaccurate.

    Lifter, runner and founder of nuutrii, a free recipe analyses tool for athletes.
    #5
    Brett
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    Re: Where am I going wrong?? 2019/05/15 07:46:05 (permalink)
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    And always work out cals from raw chicken first, then cook the chicken! The cooking process loses a lot of water the more you cook the more water gets lost, and you will never know how much ‘cooked chicken’ you really have!

    Brett's Journal Part VIII: MAN-MADE
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #6
    gman2004uk
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    Re: Where am I going wrong?? 2019/05/15 10:56:27 (permalink)
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    Thanks for all the advice! That’s something I need to do, measure foot raw... in my head I knew I was doing it wrong but I’d cook a bulk of chicken (say 1k) on a Monday and then make up 6 meals with it measuring 100g cooked chicken into each pot.... as you say, there is no of knowing if this is the sameness in each pot or not!!

    As for alcohol, again I do include this, but only ever have a couple at most as my job I’m not allowed to drink due to random DnA testing, so not too much of an issue! But yes will always add it!

    I suppose next thing to do is as u say, start weighing everything raw and go from there... wait a week and remeasure myself..... I might start adding in a few more calories /carbs to begin with as I’m finding I’m just constantly tired, which as you say could be my
    Body telling me something! Just by measuring my chicken raw means I can add a few carbs In as protein intake is less!!

     


    War makes thieves and peace hangs them
    #7
    Brett
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    Re: Where am I going wrong?? 2019/05/15 12:18:11 (permalink)
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    Sounds like a plan bud. Answer is there just have to find it.

    Brett's Journal Part VIII: MAN-MADE
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #8
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