Where do I go from here?

[TonyD]

Briefly, Last January 1st, 2005, I was 235 and size 38 beer gut. I am 5'9" and 41 years old. Being a former athelete I decided I needed to get in shape again. I lost 40lbs and got down to 190lb size 31. I decided I did not like looking like a marathon runner so I started lifting again. Best decision I made. I gained 10lbs of muscle and kept most of the fat off, that until the holidays where i shot to 211..I am back down to 205 and now I started reading and learning so much in this forum that I want lose the rest of the gut.

I work out 4 times a week 30-45 minutes
I run 3 times a week 3 miles
My job is not very physically demanding
I have recorded everything I have eaten since january 1st. I have averaged 2800 calories a day. I have lost 6 lbs but seems to fluctuate. I just started to increase my protein to 215g. I learned I was not eating enough protein. I started making sure I eat the good fats at every meal. natural peanut butter or olive oil with a salad mostly. averaging 85g a day. good Carbohydrates 156grams a day.

My question is: I feel like I am getting weaker and have less energy. I want to lose weight but I worked so hard to get the muscle I dont want to lose it.. Should I cut back the calories more? Am I eating enough protein? If not, How can I eat more protein and cut back on calories. I started a 2000 calorie diet for a couple days but I posted that and some thought I should go higher for my weight. I do like to drink a few beers now and then. Right now I feel like I am walking in circles..I am not cutting and not bulking.

thanks

 

[Todd_]

ive hit my biggest and leanest eating 3k+ per day 45/45/10

i really dont care to add calories from fat when trying to get big and ript

 

[FenderBender]

Well getting weaker is never a good sign, you may not be eating enough. I don't know what your work out is like or how intense.

You are running 9 miles or so a week,your right on but you may want to cut back your heart rate if it is getting to high. Or try intervals of sprint 50-75 yards , walk 50 yards for the 3 miles. Sometimes my mind gets board and I stall out, so I totally do a new workout for a few weeks....that usually does the trick for me.

Sounds like great progress, I'm 43 and feel your pain. Keep on going ,sounds like you've got it together.

 

[TonyD]

Thanks,
I'm now thinking I may need more calories. I ate more complex carbs today and increased my protein. I seem to have more energy and feel stronger. My problem is I want to lose some more weight but cutting the carbs may be detrimental..I dont know. This whole diet thing is new to me.

Thanks for everyone's input.

 

[NeilPearson]

Most body builders eat (and therefore suggest eating) more protein than you need for maximum muscle building / maintenance. Many have the mentality that if some protein is good, then excessive protein must be better.

(by the way, Power Eating is a great book if you want to read about some studies about this)

I would suggest trying to keep your calories the same while dropping the protein down to 150-160 grams and increasing your carbs. This will do wonders for your energy level while giving you enough protein. This will enable you to have better workouts and you should start losing weight again while maintaining muscle. If you don't lose any weight after a couple weeks, I would then try to lower calories a bit. By then your energy levels should be back and you can cut calories out of the new carbs (and maybe fat depending on how much you are eating)

 

[FenderBender]

Question TonyD ?

how many meals a day are you eating???? May I suggest 6.

Personally I would leave the protein and add some good carbs to every meal. see how you are feeling after a few weeks... which is a much better indicator than the scale. If you are worried get your body fat checked once a month to plot your progress.

I struggeled for a long time eating too few calories and stalling out. I'm 6' 2 1/2" 270 and have maintained 7-8% body fat for some time now after upping my total daily intake to around 4000 cal...........I was 290 16% eating 2400 cal and going nowhere fast.

All I can say is try it in slow steps...after all, it is about feeling great!!!!

 

[TonyD]

At least 5 meals sometimes six..I started to kick up the carbs and cals the last few days has been something like this.

Breakfast 7am-
2 scrambled whole eggs,
1 scoop whey
5 oz 1% milk
1 cup old fashioned oats.
1 tbs natural peanut butter,
1 orange

meal 2 10am-
6 oz turkey,
broccoli,
1 cup brown rice,
160 cals of whole almonds

meal 3 2pm
6oz chicken,
small garden salad with 1 teaspoon olive oil and balsamic vinegar,
1 cup brown rice,
fish oil tabs

workout at gym 30-45 minutes

meal 4 -
2 scoops whey in water mixed with 1 cup quick oats,
1 orange

meal 5 dinner 6pm-
6 oz cube steak,
small garden salad with 1 tbs olive oil and balsamic vinegar,
1 cup brown rice

meal 6- 1/2 cup cottage cheese
fish oil.

I feel so full the last couple days now. I think it somewhere around 3k calories.

Am I on the right track. I noticed my energy level through out the day has been more consistent. I think i am feeling stronger already.. I am just worried about adding fat..I want to cut but I felt I was going nowhere also.

 

[FenderBender]

Looks like your right on!

Your body will tell you best what you need. If you feel " stuck" after a while and not progressing you can try "cycling" carbs by cutting back every other day, 3 days a week, or carb fasting 2 days a week. Don't do it for more than 2-3 weeks.

 

[TonyD]

Thanks,
I have bumped it up to 4200 average for the past five days and have had very intense workouts with much energy and strength has been its highest since i started working out in April when I weighed 190lbs. I went from 206 to 208.

Another problem I have is alcohol. I am fine all day. I dont cheat and watch what I eat and drink a gallon plus of water a day. But come around 7pm the thought of downing a few beers or a few glasses of wine crosses my mind. So I end up blowing 11% of my daily calories on alcohol. I know its bad and I shouldnt but cant seem to resist the urge. Anyone in the same boat?

Tony

 

[33ecooks]

Yep that's one of the reasons I won't drink alcohol when I want to cut up towards the spring and summer. I'm with you man it is hard to resist especially when you get around your buddies who do drink.