Need Some Advice if in the right direction

[rwynyc]

Hello Everyone. I would really love some advice if I am going in the right direction. Here is a little bit about myself. I am currently 33 230lbs about 6 foot 2. I had recently been out of the gym for close to a year due to sports injuries on knee and ankle. I had surgeries and had both corrected. I was back in gym with a walking boot lifting upper half only, and doing eliptical. This was about 3 months ago I dropped from 246 down to 230. While I was in the gym a year ago I was not in good shape. I was not fat, but no dedicated to diet, and was still partying on weekends. Between 22-25 I tried lots of gear ate very clean and I looked great. As I got older I stopped with the gear and ate what I want but still exercised but not at all dedicated.

So now I am kind of stuck as far as the scale is concerned. I am probably 20-25 pounds over weight. Most of it being in my stomach and chest. I am doing hitt 4 times a week, and eating clean but I am not loosing weight.

Here is my diet

I switch up meats between chicken, skirt steak, chicken chopped meat, pork tenderloin, lean beef, turkey bacon. Salmon only in sushi. Otherwise I despise fish to which sucks.

Breakfast is the same everyday as I do not like eggs

2.5 scoops of whey 1/2 fat free milk 1/2 water with 1/ oats

chicken breast asparagus/ sweet potatoe

chobani yogurt before gym

shake after gym 3 scoops of whey 1 cup of milk

96% lean beef 1 tablespoon ketchup 1/4 avacado 1 piece turkey bacon

casein protein before bed 2 scoops

I never counted calories bc I was losing weight so I was not conerned, but not sure if I should lower it.

BTW my legs are pretty thin do to recovery, and I am totally top heavy. My arms look good, but every where else I have a nice layer of fat covering my muscle.

Any advice would be appreciated

 

[rwynyc]

BTW I drink about 3/4 gallon water couple of diet sodas a day

 

[sassy69]

Start here: http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

It sounds like you need to spend a little time quantifying what exactly you are eating right now. Get an account on FitDay - Free Weight Loss and Diet Journal and put your above meal plan into it so you know what total calories & macronutrients (protein, fat, carbs) you're currently consuming. This will also help you to better "see" how much you're eating if you have a pretty good idea, visually of the portion sizes you're using.

 

[ThreeGigs]

Just to add, since your legs are the largest muscle group in your body, and yours have atrophied somewhat, your maintenance calories have probably dropped to a lower level. So you should be eating less than in the past to maintain weight. Also, you may be regaining muscle mass at the same rate as you're losing fat. I'm guessing you might be experiencing 'newbie gains' for a while, which would make it look like your weight isn't dropping, even though you're losing fat.

 

[rwynyc]

Just to add, since your legs are the largest muscle group in your body, and yours have atrophied somewhat, your maintenance calories have probably dropped to a lower level. So you should be eating less than in the past to maintain weight. Also, you may be regaining muscle mass at the same rate as you're losing fat. I'm guessing you might be experiencing 'newbie gains' for a while, which would make it look like your weight isn't dropping, even though you're losing fat.

I thought that also, but even after 3 months? I know I am putting on muscle I guess I just figured I would lose fat quicker. My body has def changed at 33. I am going to count calories, and macros starting tomorrow, and check my body fat percentage. I will then bring that info back.

 

[rwynyc]

Thanks for the advice sassy. I signed on to that website, but I keep getting too many pops ups. I am going to use live strong app on my iphone.

 

[sassy69]

Thanks for the advice sassy. I signed on to that website, but I keep getting too many pops ups. I am going to use live strong app on my iphone.

Whatever food counts program you use doesn't matter - the point is to get a reality check on what you're actually eating right now. Since you're used to eating what you eat, this will help to associate calories / macros w/ the portions you're eating. It becomes easier to make smaller tweaks where what you're doing now is not optimal.