Need Help with Diet- feeling lose and jiggly

[bookstar]

Hi everyone. I've been on my fat loss program for over 3 weeks and I have lost a little weight. Now I am very jiggly and I seem to be retaining water like crazy and I am trying to understand why. I am going to give you my exercise and eating routine for you to review. Maybe someone could help me so that I will burn fat more quickly and efficiently, and stop retaining water and start firming up more. It's almost embarrassing when I am jogging, my skin and fat is so lose that it bounces up and down like an obese person and I am no where near being obese. I just have extra fat on my stomach, sides, chest, upper legs and butt. I am thin everywhere else.

Where here it is:

I am a male, I weigh 175 Lbs, I am 5'7", and I believe my body fat is around 30%. Remember, I am skinny everywhere but my stomach, butt, chest and upper legs.
My workout routine is as follows:

Monday: Upperbody weights - Chest, Arms, and Shoulders. 20-30 minute cardio after work.

Tuesday: 30 minute cardio in am on empty stomach. PM- Lower body and Ab workout.

Wednesday: Upper body workout- back. No Treadmill.

Thursday: AM- 30 minute Treadmill Cardio Session early in morning on empty stomach. PM- Lower body workout.

Friday: 25 minute Treadmill Cardio Session early in morning on empty stomach

Saturday: Upper Body workout. No Treadmill

Sunday: Rest

Meal Plan - I eat this Monday through Saturday. Sunday is a FREE day and I eat anything I want, but I don't bindge. My caloric intake is very high this day.

8:00 am - 1/3 cup Oatmeal with handful of raisins.
1 scoop whey protein
1/2 Tbsp Olive Oil (for fat)

11:00 am - Zone Bar (40 30 30 Zone Perfect- about 210 calories)
1 fat free yogurt or 1 Apple

1:30 pm - Turkey Sandwich -( whole wheat bread and 5-6 oz turkey or chicken breast slices) or Tuna Sandwich- (1 can tuna, 2 slices whole wheat bread, 1 tbsn fat free mayo).

3:30 pm - Myoplex protein shake (1 packet)

6:00 pm - 1 fat free chicken breast (nothing on it, just plain)
1 potato (no butter or sour cream, just plain)

8:00 pm - 1 scp Whey Protein
1/2 Cup 2% Cottage Cheese
2 fish oil capsules

I also drink a gallon of water a day everyday. I believe my calories are around 1,800- 2,000 a day. I offset that by my free day to keep my body from entering starvation mode.

Please let me know what I can do to keep my body from being or feeling lose and jiggly and retaining water so much. Thank you all for your help!!!!

 

[Jodi]

Can you figure the macros of your diet please

Why no veggies? Only 2 fish oil? Zone bar ditch it. I would look for a healthier bread than just WW bread. Try sprouted grain bread instead. Switch your plain potato to a sweet potato. Get rid of the whey in your last meal and up the cottage cheese and add more fat.

I think getting rid of the zone bar and finding something else would definately help and then this way you could increase your oats to 1/2 C. in your first meal. Please get the macros

 

[bookstar]

Here are the macros ;o)

Hi Jodi,

Here are the macros. I bet you're going to tell me to cut more carbs and eat more protein, right? ;o) More fats too!

Meal 1 - 388 cals 64 carbs 31 protien 4 fats

Meal 2 - 340 cals 46 carbs 23 protien 7 fats

Meal 3 - 270 cals 42 carbs 20 protien 5 fats

Meal 4 - 280 cals 23 carbs 42 protien 3 fats

Meal 5 - 355 cals 58 carbs 24 protien 3 fats

Meal 6 - 228 cals 10 carbs 34 protien 5.5 fats

Total: - 1861 cals 243 carbs 174 protien 27.5 fats

There you have it. Let me know when you can. Thanks!!!!

 

[bookstar]

Also. how do you figure out the macronutrient percentages? Thanks!!!!

 

[assassin]

Also. how do you figure out the macronutrient percentages? Thanks!!!!

1 gram of carbs or protein = 4 calories

1 gram of fats = 9 calories


for example u eat 200 grams carbs + 200 grams protein + 44 grams of fats

200*4 = 800 calorie

44 * 9 = 396 calorie

so u r having 1600 calorie from carbs and protein + 396 from fats = 1996 calorie

(800/1996)*100=40%

(396/1996)*100=19%

and so on

 

[assassin]

u need to increase your fats and protein and decrease your carbs ......u r eating 27.5*9=247.5

247.5/1861=0.13
0.13*100= 13% of ur calories comes from fats thats very low

 

[bookstar]

Thanks man! ;o)

 

[NeilPearson]

I think your protein is fine. I would replace some of the carbs with healthy fat though.

 

[assassin]

yeah it's fine

 

[NeilPearson]

he is eating 60 grams of protein per day and weight training and u say it's fine

Total: - 1861 cals 243 carbs 174 protien 27.5 fats

 

[assassin]

sorry i thought it was another thread of a guy eating 60 grams only of protein daily ... ok ok iknow what ur gonna say i'll stop smoking weed


but he might need to increase it after a while....