Too restrictive on my diet?

[awhites1]

so I'm just strait up dieting (with moderate exercise) to lose weight.

My question is tuesday night i weighed in at 192. wenesday morning 190. last night 191.6 and this morning 189. Given thats all water weight and im drinking HUGE amts of water. easily close to a gallon a day. but if I'm hitting another pound of loss tomorrow as well am I being too strict and maybe should eat a little more?


last time I hit a pattern like this I dropped nearly 5 lbs in a week and I know thats not normal weight loss except for obese people on Fattest Loser.

 

[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?

 

[vortrit]

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

 

[awhites1]

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

 

[braveand]

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.

 

[vortrit]

slim fast

Why would you waste your money on this crap? You can get protein for less money and it's way better for you. Slim Fast is loaded with sugar, and it garbage.