A bit of advice?

[d3ft0n3s]

Not sure where to post this but here goes...

So I'm a 31 (nearly 32) 176cm male weighing 93-95kg. My goal is fat loss. In the winter I started walking, I was walking 10k a day and consuming 1600-1800 cals, logging with mfp. I dropped over four months from 108kg to 93.1 (lowest so far)  then the shift kinda stopped. I have started doing a 5*5 (stronglifts) program and now cycle am hour or more on the days I don't lift. Cals are around 1800 macros being 90p 220c 60f. I haven't seen any more weight loss and I'm a bit frustrated. I contacted a nutritionist but the advice given seemed contradictory to normal. I was wondering if anyone has any advice or would be willing to take me under there wing a little to help me through this time. I feel a bit lost, feel free to pm me if you like or comment here. Any help would be much appreciated. Ultimate goal is getting body fat down to below 20% and weight down to 80? I think that's right for my height. And want to get into endurance cycling for tours etc. Would love to hear from someone who knows what there talking about. Tia Richard

 

 

 

 

 

 

 

[maccaz]

you are eating far too little protein and could do with more calories imo..

 

at 93kg aim for 200g protein 

 

keep lifting and doing cardio

 

[GyzzBrah]

What did the nutritionist tell you that seemed contrary to normal? Your macros seem a bit contrary to normal for your goals etc.

 

Obviously in no position to give advice, just helpful if other people knew that info so they can give you advice.

[d3ft0n3s]

Basically she said protein should be about 1.2*weight in kilos a day. And carbs should be high.

What exactly should I be doing then? 200g protein a day seems like a shit load.

 

 

 

[GyzzBrah]

she is correct, and Maccaz has suggested the same amount as well.

 

I find having a few "go - to" recipes on hand always is a good way to reach that    amount without a problem, and if you find something that's quick to make yet is easy to eat, then it shouldn't be hard.

 

For example:

3 Scoops Vanilla Whey with 400ml juice in a blender. = 60g Maybe replace the juice with plunger coffee thats cold since cutting.

2 medium cans of tuna with a bit of pasta = 70g + whatever protein is in the pasta

2 packets Raw oats bit of milk and scoop of whey = 30g protein

 

And those are just the easy meals that take fk all to prepare, they are like snacks really. Add in something for breakfast and dinner, and you are well over 200g for sure.

 

 

[GyzzBrah]

The places I would be if I actually ate those things though :(

[d3ft0n3s]

15 minutes ago, GyzzBrah said:

she is correct, and Maccaz has suggested the same amount as well.

 

I find having a few "go - to" recipes on hand always is a good way to reach that    amount without a problem, and if you find something that's quick to make yet is easy to eat, then it shouldn't be hard.

 

For example:

3 Scoops Vanilla Whey with 400ml juice in a blender. = 60g Maybe replace the juice with plunger coffee thats cold since cutting.

2 medium cans of tuna with a bit of pasta = 70g + whatever protein is in the pasta

2 packets Raw oats bit of milk and scoop of whey = 30g protein

 

And those are just the easy meals that take fk all to prepare, they are like snacks really. Add in something for breakfast and dinner, and you are well over 200g for sure.

 

 

Nah, she is suggesting 95kg * 1.2 of protein a day, this equals 114g of protein a day.  maccaz is saying 200g.

Should i be aiming for 200g? What should total cals be? is this the way to do it? What should all macros be? should i be using MFP or a different method.

 

My ultimate goal is weight loss but mostly body fat loss to the point where i dont look fat, i have a belly thats it, it has reduced dramatically since i started but its still there and has stalled in reduction. so im concerned im either eating too much or too little.

 

What results should i expect from 5*5 (since i havent lifted in 3 years i started from 0) plus the cycling, when cycling im doing 2 hour sessions. and a longer ride a week of 50k or more (its on a mountain bike so still takes nearly 3 hours, aim to buy an endurance bike).

 

IF someone has a defnitive do this  cals, this much P C F, aim for this amount of cardio etc.

 

I might add im a tanker driver (yes the scum of the earth) so spend a lot of time sittin on my arse instead of standing or walking. the reason i am into cycling is i enjoy it, and i have a bad right knee with cartilage removed and have had ACL replaced.

 

I did body for life program about 7 years ago, went from 95 (where i am now) to 85 and was ALMOST at the belly goal, but then had a family.

 

I really want whatever i do to be "easy" as in i can continue doing it and still have a family and has to fit around work, i do 3 days 3 nights 3 off, (at the moment i life every other day and cycle on the days i dont lift)

 

If you would like more info from me please ask away, I accept that some of the time misinformation and dumb choices are not helping things.

 Thanks for replies so far.

 

[maccaz]

hard to give you definitive mate

My fitness pal is good, i use it

 

 

in my fitnesspal i think its tricky to put it in, but you could go 40% protein, 40% carb, 20% fat and a total of 2100 calories

 

or something like

 

 

200 protein

180 carb 

70 fat 

 

key is consistency, try and do this every day. if you need to eat something off plan, just try make a smart choice and put it in my fitness pal. if you've been using it a while you should have a good idea.

 

5x5 is very very good in my opinion. if i could give myself one piece of advice 3 years ago it would be to do 5x5. i did stronglifts 5x5 like you and it paid off immensely long term (wouldnt be anywhere near where i am now without it)

 

if you eat how i recommended above, and continued with stronglifts 5x5 i guarantee you will end up in very good shape. 

 

what are your lifts currently on 5x5?

 

also welcome to the forum! sorry for my long yarn of text

[d3ft0n3s]

33 minutes ago, maccaz said:

hard to give you definitive mate

My fitness pal is good, i use it

 

 

in my fitnesspal i think its tricky to put it in, but you could go 40% protein, 40% carb, 20% fat and a total of 2100 calories

 

or something like

 

 

200 protein

180 carb 

70 fat 

 

key is consistency, try and do this every day. if you need to eat something off plan, just try make a smart choice and put it in my fitness pal. if you've been using it a while you should have a good idea.

 

5x5 is very very good in my opinion. if i could give myself one piece of advice 3 years ago it would be to do 5x5. i did stronglifts 5x5 like you and it paid off immensely long term (wouldnt be anywhere near where i am now without it)

 

if you eat how i recommended above, and continued with stronglifts 5x5 i guarantee you will end up in very good shape. 

 

what are your lifts currently on 5x5?

 

also welcome to the forum! sorry for my long yarn of text

 

Is that amount of carbs going to be enough for me to do the endurance cycling as well? or will my body just burn protein and fats when i gas the carbs? I do try to make it intense with hills etc.

 

Should i be counting green veg? im leaning towards no.

 

What kinda time frame to end up in very good shape? an estimate ofcourse nothing is absolute.

 

what im currently lifting, dont laugh, i started at bar because like i say havent lifed in a while, dont want to injure myself.

 

SQ - 25kg

BP - 22.5KG

ROW - 32.5kg

OHP - 22.5kg

DL - 45kg

 

 

So today is round 3, its early days yes, dont expect to see results yet, but do wanna know im on the right track first before making starting errors.

 

 

[maccaz]

1 minute ago, d3ft0n3s said:

 

Is that amount of carbs going to be enough for me to do the endurance cycling as well? or will my body just burn protein and fats when i gas the carbs? I do try to make it intense with hills etc.

 

Should i be counting green veg? im leaning towards no.

 

What kinda time frame to end up in very good shape? an estimate ofcourse nothing is absolute.

 

what im currently lifting, dont laugh, i started at bar because like i say havent lifed in a while, dont want to injure myself.

 

SQ - 25kg

BP - 22.5KG

ROW - 32.5kg

OHP - 22.5kg

DL - 45kg

 

 

So today is round 3, its early days yes, dont expect to see results yet, but do wanna know im on the right track first before making starting errors.

 

 

 

i dont count green vege.

see how you go, if you can perform how you want to perform on lesser carb, that is ideal, because you are trying to lose weight. i reckon have as much as you need (not as much as you need to feel good)

 

those numbers are fine, i started with the bar or at least very low weight and didnt plateau until squat was at 135 from memory. lower you start the longer you spend getting good at the movements before you plateau, so thats all good, keep it up

[d3ft0n3s]

Just played with MFP i can get my macros to :

 

200P

200C

76F

 

good enough or get rid of some carbs?

[maccaz]

Just now, d3ft0n3s said:

Just played with MFP i can get my macros to :

 

200P

200C

76F

 

good enough or get rid of some carbs?

thats fine mate i would say that is good. if you can consistently do that (track everything)

drink a lot of water

get out of the truck for a walk around when you can ( i work desk job similar story)

keep up the 5x5

dont be too liberal with the "iifym" idea, use common sense, eat good food.

starting up a journal on here would be good also, i will follow for sure

[Skeletor]

Endurance athletes require higher amounts of carbohydrates than standard athletes but it all depends on what amount of training you do per day. Most that I know use around a 60/20/20 ratio carbs being 60 and only have about 1- 1.5grams of protein per kg of bodyweight. Of course thats guys doing a lot of endurance not just once or twice a week. 

[d3ft0n3s]

18 hours ago, maccaz said:

thats fine mate i would say that is good. if you can consistently do that (track everything)

drink a lot of water

get out of the truck for a walk around when you can ( i work desk job similar story)

keep up the 5x5

dont be too liberal with the "iifym" idea, use common sense, eat good food.

starting up a journal on here would be good also, i will follow for sure

So to get that amount of protein in im really going to have to get some whey protein. Suggestions on a good cheap source thats high per 100g. i reckon i need to get about 40g of protein from a shake to do this proprely

 

Or do you wanna show me an example of a food day for you if you dont mind and have the time?

[maccaz]

13 minutes ago, d3ft0n3s said:

So to get that amount of protein in im really going to have to get some whey protein. Suggestions on a good cheap source thats high per 100g. i reckon i need to get about 40g of protein from a shake to do this proprely

 

Or do you wanna show me an example of a food day for you if you dont mind and have the time?

sure

im not a sucker for advertising hype i go for the cheapest whey, dont realy care about taste, none of it is that tasty anyway.

not sure about brands in nz anymore, someone might be able to point you in right direction. i used to get mutant whey because it was cheap and tasted fine, mixed alright, but def price > mixability > flavour i reckon

 

currently what i eat now is 4 meals a day, morning, lunch, pre workout, dinner + a shake post workout

 

morning

oats + whey + peanut butter +  little bit of milk

i sleep through my alarm without fail everty day and am always rushing but can make this meal in literally 2 minutes max

 

midday
rice + chicken + mixed veg (this is a big meal, put it in a container take to work, you could do the same)

 

afternoon/pre workout

2pc toast, 2x 95gm tuna cans (cheap and easy)

 

post workout

whey + 50/50 milk/water

 

dinner

i cook for myself and girlfriend so rather than be difficult and make seperate food for myself i would just have like a typical meal of meat + carb + vege but up the carb and meat in my portion. the meat/carb/vege will change but usually pretty typical.

say for example last night mine was 350g boneless chicken thigh, halfcup rice, salad. 

 

+i dont want to prep 5x meals a day in tupperware, but i do need to take lunch to work so i make 1x big meal and that fills me up till after work

 

this is quite a lot of food  and not that relevant for you because i am not trying to lose weight currently just maintain my weight and be strong in a couple weeks time for a competition,  but you should get the idea. i eat the same thing every day except for dinner

 

 

[king]

On ‎17‎/‎11‎/‎2015‎ ‎3‎:‎00‎:‎37‎, d3ft0n3s said:

Basically she said protein should be about 1.2*weight in kilos a day. And carbs should be high.

What exactly should I be doing then? 200g protein a day seems like a shit load.

 

 

 

shes full of it, there is a thread here about keto diet, read it and apply it, cycle your carbs, 3 days low/no carbs and then rest on the forth day, and repeat.

[d3ft0n3s]

12 hours ago, maccaz said:

sure

im not a sucker for advertising hype i go for the cheapest whey, dont realy care about taste, none of it is that tasty anyway.

not sure about brands in nz anymore, someone might be able to point you in right direction. i used to get mutant whey because it was cheap and tasted fine, mixed alright, but def price > mixability > flavour i reckon

 

currently what i eat now is 4 meals a day, morning, lunch, pre workout, dinner + a shake post workout

 

morning

oats + whey + peanut butter +  little bit of milk

i sleep through my alarm without fail everty day and am always rushing but can make this meal in literally 2 minutes max

 

midday
rice + chicken + mixed veg (this is a big meal, put it in a container take to work, you could do the same)

 

afternoon/pre workout

2pc toast, 2x 95gm tuna cans (cheap and easy)

 

post workout

whey + 50/50 milk/water

 

dinner

i cook for myself and girlfriend so rather than be difficult and make seperate food for myself i would just have like a typical meal of meat + carb + vege but up the carb and meat in my portion. the meat/carb/vege will change but usually pretty typical.

say for example last night mine was 350g boneless chicken thigh, halfcup rice, salad. 

 

+i dont want to prep 5x meals a day in tupperware, but i do need to take lunch to work so i make 1x big meal and that fills me up till after work

 

this is quite a lot of food  and not that relevant for you because i am not trying to lose weight currently just maintain my weight and be strong in a couple weeks time for a competition,  but you should get the idea. i eat the same thing every day except for dinner

 

 

Could you relate it to me in what im doing?

 

What i have so far is this.....

 

Breakfast

1 X Banana

10g flaxseed +1 cup calci trim + 75g Allbran ( if i dont eat the all bran i dont shit, period.)

3 poached eggs

1 Slice of ploughmans bread

13 almonds

hot chilli relish (its 10g, i like hot stuff)

 

Lunch

Tuna chunks in oilve oil 130g + 50g brown rice + salad (kale, spinach, tomatoes, red onion, green capsicum, cucumber, small piece of avocado)

 

Dinner (Which varies) but today was..
Chilli con carne (as per the maggi packet) 401g 373cal + 50g brown rice +  veg / salad

 

Snacks

Granny smith apple ( love granny smiths)

Sweeth Thai Chilli tuna can (186g)

2 Scoops nutrawhey vanilla with water (havent actually done this yet as i dont have any, but i used to use it)..

 

 

Thoughts on this? Tweaks? add this and remove that? im all ears :)

[maccaz]

honestly thats better than most are going to be eating. main thing is you're consistent, keep tracking the calories, make the adjustments i said, monitor it week to week. 

 

[HarryB]

Maccaz... gymnations next best nutrition coach :) 

[maccaz]

Just now, HarryB said:

Maccaz... gymnations next best nutrition coach :) 

lol nah bro just about 4 years ago when i joined here and searched for this kind of info at 120kg approx 100% fat, i realistically needed to be spoonfed information because so much conflicting stuff out there makes it a mission, got some good help on here from a few people and repaying the favour

 

 

[HarryB]

1 hour ago, maccaz said:

lol nah bro just about 4 years ago when i joined here and searched for this kind of info at 120kg approx 100% fat, i realistically needed to be spoonfed information because so much conflicting stuff out there makes it a mission, got some good help on here from a few people and repaying the favour

 

 

 

Oh I'm not being an asshole just a bit cheeky. I agree with you. 

[maccaz]

Just now, HarryB said:

 

Oh I'm not being an asshole just a bit cheeky. I agree with you. 

u delete ur facebook?

[HarryB]

Yeah I did. I was being subjected to a lot of Facebook bullying.... like all Internet abuse it made me sad!

[d3ft0n3s]

4 hours ago, maccaz said:

lol nah bro just about 4 years ago when i joined here and searched for this kind of info at 120kg approx 100% fat, i realistically needed to be spoonfed information because so much conflicting stuff out there makes it a mission, got some good help on here from a few people and repaying the favour

 

 

This is exactly why i would prefer to get information from here, that plus something in the back of my mind was like man this nuritionist is full of shit.

 

One question, Do i always need 200g of protein? like as my weight falls it stays the same? what happens to the excess? am i going to do myself liver damage or whatever?

 

Thanks again.

[maccaz]

11 minutes ago, d3ft0n3s said:

This is exactly why i would prefer to get information from here, that plus something in the back of my mind was like man this nuritionist is full of shit.

 

One question, Do i always need 200g of protein? like as my weight falls it stays the same? what happens to the excess? am i going to do myself liver damage or whatever?

 

Thanks again.

no you will be fine.

another option would be to go to a bodybuilding or similar type nutritionist, i know thats not your goals but they are usually quite onto it.