Am I eating too much? Spill over

[ss4vegeta1]

Unfortunately I am one of those people who was not blessed with my genetics. I have love handles. I noticed that I am someone who is generally not super hungry. Maybe 120-150g of protein, max 170g which is my body weight. A little bit of starch some fruits and veggies. Low on the fats. All trying to hit macros. I know fatloss isnt ALWAYS linear but I am 27. When I was 17-20, I lost like 70lbs. It came off SO much easier. Now I am finding it VERY hard to get 1-2 lbs off even let alone my short term goal of 10lbs of fat. Btw when I was losing weight when I was a teen I never cared about macros more about if I was full and eating whole foods. I need to meet MY nutritional requirements but is something too high?

Total calories = ~2200cals
170 PRO
72 FAT
166 CHO

Weight 170
Bodyfat 20%
Goal 160
Bodyfat 10-12%

 

[docdoom77]

Depending on activity level, calories seem a little high for weight loss at 170 lbs. How tall are you? I suggest you download myfitnesspal app or going to their website. Put in your vital statistics, say you want to lose one pound a week and use that as a starting point for determining daily calories (you'll probably have to fidget with it to fit your personal needs, but it is good to start with).

Also, low fat diets are, imo, terrible. Your body needs fat. Fats from fish (or fish oil), olive oil, etc are important to weight loss. So try to get a good amount of mono-unsaturated fats and a smattering of other fats into your diet. Though looking at the numbers a decent percentage of your diet is coming from fat.

Everybody is different, but I find the more carbs in my diet the harder it is for me to lose weight. At about 185 lbs (5'11'') I tend to eat about 100 grams of carbs per day (mostly from fiber heavy sources; leafy vegetables; one high fiber whole wheat wrap in the morning, and nuts). Timing of carbs is critical for me. The later in the day I eat my carbs, the more likely I am to store fat.

You have a lot of options, but start with getting your macros straight. If you're lifting you need to get up to at least 1g of protein per pound of body weight everyday. It will help preserve existing muscle and your body uses more energy digesting it. Protein should at the core of your diet. Quality protein from meats, whey protein, cottage cheese, etc.

Good luck. also an example of your daily meals, content and timing might help get you more replies.

 

[OldSchoolLifter]

How tall are you?

 

[HFO3]

Generic but effective plan:

Eat chicken and red meat for protein during the day with small amount of carbs and almonds with daytime meals. Eat fish and veggies for dinner every night.

your fat and your carbs should be cycled daily determined by your activities for that day, do cardio as needed, that means often.

You will lose weight without losing muscle. Track everything you eat, adjust cals as needed or expect to have negligible progress if any at all.

 

[jrock00123]

Total calories and macro breakdown are really not that bad. This a "zone" type allocation which at your level of fitness should work well. Are you strength training? I have a feeling your eating more than you think. Are you literally weighing and measuring everything. If not, your very likely eating more -- especially fat. Anything from a restaurant (especially fast food) will have much more fat than you realize.

If you're really serious about this, weight and measure EVERYTHING you put in your mouth for three days. Look these foods up in a nutrition database (there are several online) and determine exactly how many calories, grams of carbs, protein, and fat you are eating. I think you'll be surprised.

 

[ss4vegeta1]

How tall are you?

5'11''

 

[ss4vegeta1]

Total calories and macro breakdown are really not that bad. This a "zone" type allocation which at your level of fitness should work well. Are you strength training? I have a feeling your eating more than you think. Are you literally weighing and measuring everything. If not, your very likely eating more -- especially fat. Anything from a restaurant (especially fast food) will have much more fat than you realize.

If you're really serious about this, weight and measure EVERYTHING you put in your mouth for three days. Look these foods up in a nutrition database (there are several online) and determine exactly how many calories, grams of carbs, protein, and fat you are eating. I think you'll be surprised.

I try to stay away from fast foods. I am loving boneless skinless chicken breast at the moment. Breakfast can be hard. I drink raw milk and farm eggs post training. I try to time my starches around my workouts. But I dont avoid them during the day for energy purposes. I just make sure the glycemic load is a little low by varying quanites and I also combine them with other foods making a WHOLE meal, hence lower glucose load. Also eating alot of meat and veggies lots of time my stomach spends in digestion. I dont avoid fat I keep it as my lowest macro cause its the highest at 9 cal per gram. yes monos are best. I agree too much carbs = too much insulin = inhibition of fatloss. Not to say carbs are evil. My biggest concern is am I eating enough or too much. For too little my recovery then sucks. Too much then I get fat. Trying the find my sweet spot. Also not sure how this exactly works. What happens after one loses 1-2 lbs? Recalculate macros Carbs Proteins and fats for that new bodyweight OR just lower carbs. Protein still needs to be high to spair muscle.

 

[HFO3]

You are the poster child of skinny fat! you're starving!

Total calories = ~2200cals
170 PRO
72 FAT
166 CHO

Height 5'11"
Weight 170
Bodyfat 20%
Goal 160
Bodyfat 10-12%

 

[ss4vegeta1]

You are the poster child of skinny fat! you're starving!

Total calories = ~2200cals
170 PRO
72 FAT
166 CHO

Height 5'11"
Weight 170
Bodyfat 20%
Goal 160
Bodyfat 10-12%

170g of lean protein is ALOT to eat daily. I dont have a big appetite. Not even for junk food most of the times.

 

[docdoom77]

You should definitely use whey powder then. I mean I recommend it anyway, but if you have low appetite, liquid protein is a big YES! Seriously. Get Myfitnesspal. It will give you a good caloric baseline to tweak and you can track all your changes.

 

[HFO3]

170g of lean protein is ALOT to eat daily. I dont have a big appetite. Not even for junk food most of the times.

This is part of your problem, the rest of it is you eat like a 5' 4" girl!

 

[ss4vegeta1]

WTF? I calculated macros. I am eating 1lb per protein of bodyweight! How is that eating like a girl?

 

[ss4vegeta1]

Bump

 

[bigbadbobber]

This macros calculator is helpful. You can adjust to your daily activities or your exercise intensity. Tweak it to see what fits you best.
Good luck..


iifym.com/iifym-calculator/