Eating chicken, brown rice, and veggies for lunch every day makes me wanna kill myself. Fortunately I have enough time in the morning to make decent tasting protein pancakes or scrambled eggs, and my girlfriend cooks tasty dinners. Need to figure something out for filling lunches though. Current stats Gender: Male Weight: 206 lbs Target weight: 165 lbs Height: 5’9” Calories per day: 1800 Protein: 170g Carbs: 150g Fats: 61g Been lifting roughly 3x/week for about 2 months on the Starting Strength program. Lifting numbers are still low since I started with just the barbell weight and had a few off weeks. Goals are to get stronger and leaner which is going fine so far, but I probably won’t be able to sustain this cut for longer than another 2 months or so, and will lean bulk when progress stalls.
You forgot your TC and YOE under your current stats
3 YOE but my TC is embarrassing so I’d really prefer not to share. Currently leetcoding to fix that.
I hear you have to eat you TC worth of protein everyday. Is that true?
Also I eat 150grams of protein a day and 8 cups of veggies and like 180 carbs. Btw I am a women and do Crossfit 6 days a week
Good to know, thanks.
I’m a little curious in trying CrossFit. Would it be impossible to sustain doing Starting Strength 3x/week and maybe CrossFit 1-2x/week?
Intermittent fasting and follow a PPL routine, your Cal's look slightly too low I would aim for 2200 and then taper down to continue seeing results. You don't want to cut at 1800 then stall and need to cut Cals further. If you have a fairly decent amount of muscle mass and lift intensely 2200 should be good for your current stats. Aim to lose 1-1.5lbs a week, don't weigh yourself everyday, and focus on body composition (how your clothes fit, body fat percentage, waist circumference, etc) rather than strictly scale weight.
Thanks for the advice. 2200 cal is actually my maintenance amount of calories, but in the online calculator I used I selected “sedentary” lifestyle and calculated based off that. So you’d recommend increasing caloric intake then? I used to lift on and off for a years but never taking lifting too seriously so I do have a bit of muscle but not a lot.
I’m a women and eat 2200 calories a day trying to gain muscle. If you are a male you may need to eat more
TIL "protein pancakes"
Probably a dumb name for it, but here’s what I use: 3 eggs 1/2 cup oatmeal 1 banana 1 scoop vanilla whey protein 1/4 tbsp cinnamon 15g chocolate chips Blend it for a minute then cook. Takes like 20 minutes max and provides a good bulk of the nutrients for the day.
I see, thanks! I thought it's a packaged product.
Your calories are way too low if you still need to lose 30+ pounds. They key is to eat as much as possible, and workout as little as possible to lose 1-2 pounds a week. So you start your cut at your maintenance calorie level. You can get that info from online calculators. I usually get the average from 5 different calculators. Then you eat at least 1 gram of protein per pound of body weight. So in your case 206g of protein. Then you want around 20-25% of your calories to come from fats. So multiply your maintenance calories by .23 and divide by 9. That’s the number of grams of fats you eat a day. And to get the carbs, subtract your maintenance calories from your protein X 4 and your fats X 9. And divide by 4 to get the number of carbs you eat a day. Weigh yourself every day and take the average weekly. As long as you’re losing 1-2 pounds a week, don’t change anything. If you aren’t, then add cardio or decrease calories by like 50 -100 and recalculate your macros (protein, carbs, fats). I usually include cardio when I stop losing weight so I can keep eating a decent amount. I usually do a stationary bike PM for more details but this is what I did and it worked well. Hope this helps
Thanks so much, this is excellent help.
I eat Parle G
Small piece of advice that helps me a lot. Always cut carbs first when cutting weight. I would sub 70g for around another 30 g of fat. You'll feel a lot happier and fuller. Ex. I'll cook lean chicken with melted cheese on top for dinner.
Chobani yogurt is pretty good with low carb hi protein
Doesn't it have a lot of sugar?
Not the sweet one. Check the light blue labelled one. It's hi protein low fat and no sugar no fruit
I'm 205 6'0, goal rn is 196 to get to 10% body fat. When I am cutting core goal is around 1500 calories with light weights and more cardio, I don't track any other macros, just try to eat healthy. When I bulk, I'm closer to 3000 calories, with around 250 g protein per day. I lift heavy 5 times per week, 2 chest/shoulders, 2 arms/back, and 1 legs. I can ~2 lbs muscle per month at that pace. I started at 205, 18% body fat, then cut to 190, then bulked to 210, now cutting again
I eat a lot of sweet potatoes and spinach and switch up the meat between beef, chicken, turkey, and fish
What kind of seasoning do you use for your meats? Any good marinade recipes you know of?