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Morning everyone,
well I’m at a loss this week weight is slowly going back on ( sure it can’t be muscle ) I’ve started adding my daily food which I struggle sometimes- so my figures are there .. would love your views to help me .. only thing I’ve not entered is my gym days ( weights & 20 mins on cross trainer and with my job I do around 21,000-23,000 steps x5 days ..
trying not to beat myself up - but hard when weight been going up for last few weeks ..
1.. so back on USN -GF1 x2 a day (2scoops)
2.. drinking water more -2litres at mo
3.. changed my weight program ( ( thurs )
4... cardio around 20-25 mins I aim for now
5 .. I’m hitting my protein target (166g)
6.. unsure on my carbs & fat figures tho (high-low)🤔
Hope you all have a good week FS friends x
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82.9 kg
Lost so far: 8.9 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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1759 kcal
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Fat: 42.07g | Prot: 168.69g | Carbs: 166.52g.
Breakfast: USN Pure Protein IGF-1, Sun-Pat Smooth Peanut Butter, Quaker 100% Wholegrain Rolled Oats. Lunch: USN Pure Protein IGF-1, Costa Coffee Latte with Skimmed Milk (Primo), Tesco Seedless Red Grapes. Dinner: Vanilla Ice Creams , Strawberries , Marks & Spencer Edamame Soya Bean Salad, Marks & Spencer Teriyaki Salmon Sticky Rice Salad. Snacks/Other: Costa Coffee Skinny Flat White, Water, Tap Water, Water, Tap Water, USN Pure Protein IGF-1. more...
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Gaining 0.9 kg a Week
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 Comments
Have you recalculated your macros.. I use ruledme or ketodietbuddy..
And make sure you’re recording everything
Good luck 😉
20 May 18 by member: gaelicgal
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It says you weigh 82kgs how tall are you? Are you not at your perfect weight now? Also if you eat more then your calorie allowance you won’t lose weight no matter if you trained everyday. Log food and stay under, it’s all about calorie deficit.
20 May 18 by member: mark@george
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Hi thank you for your advice I’ll check the websites out later on .. just back from gym - gym instructor thinks I’m not eating enough calories so my body is storing it as fat .. 🤔.. thinks I should be eating around 3500 cals ? 🤪.. wow can’t get my head around I’ll have to eat double to what I’m doing now ..
20 May 18 by member: gary20
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Well done, Gary. You need now bring to the order all your calories and macros- calculate, find out how many gramms of protein, carbs and fat you need daily ( for example prot-45%, carb-35%, fat-20%of daily calories) and stick to it! When your calories are differ each day that's confusing your body to loose weight, so there must be stability in calories intake. And also, the day you are not training at the gym ( rest day) you also can reduce your calories intake by 10%, but not from protein.
20 May 18 by member: oljka10-77
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Hi mark my height is 5 ‘ 11 .. lost a lot of weight - aiming to tone up and gain muscle - but not wanting to get massive .. just unsure on what figures on carbs and fats etc .. protein I’ve been told 2g x my weight = 166 ? Building muscle toning up long journey I know - just impatient and hate seeing scales going up after 3/4 months of watching it coming down and down ? 🤔
20 May 18 by member: gary20
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What’s your age?
You need about 2200kcal. Definitely not 3500.
20 May 18 by member: oljka10-77
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Hey again, listen ppl are gonna confuse you on here, protein intake is 2g for every 1kg our weight, but don’t let this confuse you because inbetween 150-200 is fine, if you wanna be a body builder or an Instagram model then your macros are very important but if not then just concentrate on building yourself up, when building muscle you wanna be eating around 100 calories plus on your daily intake, if you wanna maintain what you have then make sure you hit your calorie intake, whoever told you that you need 3500 is wrong I’m afraid, my intake is 3100 per day and I weigh 20kg more then you
20 May 18 by member: mark@george
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Thanks mark & oljka ... don’t want to be a body builder or model .. I’m just an ordinary guy ... turned 50 in January and struggled to deal with a few things .. so entered my journey to change a few things and sort myself out .. or at least try ... love all the support from this site it’s really helped x
20 May 18 by member: gary20
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Gary your in the same boat as most of us, I’m a training PT I love the human body and everything it has to offer. I train 6 days a week my diet isn’t chicken and broccoli everyday and I do have treats, at the minute I’m losing around 10kg and have been in a calorie deficit at least 6 days a week, I’m doing well.
Good luck to you on your journey
20 May 18 by member: mark@george
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Ok, male, age 50, 5.11", 83kg needs 2054kcal a day. Split: protein 40%-821kcal -205g ; carbs 35%-718 kcal- 180g ; fats 25%-514kcal- 57g. Try to stick to this plan for next 5-7 days and see, if it works for you..?
20 May 18 by member: oljka10-77
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Hi oljka , thank you for the figures you’ve worked out for me - much appreciated.. I’ll give it a go this week 👍
20 May 18 by member: gary20
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