Thread: Too restrictive on my diet?

Why is dropping 5 lbs in a week "not normal weight loss"?

The problem I see is that you seem confused as to how to diet. You pretty much have to count calories and you have to make sure that you're getting about 1-1.5g of protein per lb. of LBM. If you're "straight up dieting" and not doing something like PSMF, I find it hard to believe that you're running a large enough deficit to drop 5 lbs. in a week while still eating enough protein.

Do you have any idea what your macros are like?

Five pounds in a week is a lot, but as you diet more your weight loss will probably slow down.

Originally Posted by gtbmed

Why is dropping 5 lbs in a week "not normal weight loss"?

The problem I see is that you seem confused as to how to diet. You pretty much have to count calories and you have to make sure that you're getting about 1-1.5g of protein per lb. of LBM. If you're "straight up dieting" and not doing something like PSMF, I find it hard to believe that you're running a large enough deficit to drop 5 lbs. in a week while still eating enough protein.

Do you have any idea what your macros are like?

yeah, i know about the at least 1 to 1.5 grams of protein per lb of body weight or as you suggested LBM. I didn't go into a lot of detail about my history but i just came off the longest layoff since i started lifting weigts in high school. i was very irregular for a couple of months then just stopped going for a couple more. no descent diet to speak of and in 4 months i went up a pant size and dropped down a suit jacket size so i've lost muscle and gained fat.

probably at about 18%-19% bf which is the highest i've ever been. I've never been this big, and not 100% sure how fast i should be dropping weight.

Anyways I know I have to count calories but since i've been off for nearly half a year right now I'm just eating a lot less food and only clean.

breakfast- protein bar 200 cals- 20 g of carbs- 25 g of protein and a slim fast
190 calories- 20 g of carbs and 15 g protein

snack- cup of coffee w/ a little cream

lunch at 11 am- 6 inch wheat sub from subway. cut off the top bun, no mayo or dressing.

lunch at 1-2 pm- the other half of the sub. another 6 incher from subway

afternoon snach- bowl of raison bran cereal

dinner- 2 eggs, 2 egg whites, 1/4 cup cheese, grilled bell peppers and pablano peppers.

I dont want to lose my muscle mass but I'm not really working out too hard as it's only been a week. Bottom line i'm soft and need to lose weight but want to make sure that sounds like a healthy enough and sustainable for more than 2 week diet

Calculate your BF and LM then your daily calory needs according with your life style then drop 100-200kcal each week and/or add cardio.

Any other (aggressive) approach to your calories needs will burn your muscle instead your fat because of starvation response from your system..

Without going to deep in details I can suggest you to write down a diet stick with it and be patient.