Well I'm not surprised, I guess I'm just shocked at how far off I actually was. Like I'd normally come home after work and eat something before bed, and by the time I left work I was actually over my daily caloric max. Kind of eye opening.
Well I'm not surprised, I guess I'm just shocked at how far off I actually was. Like I'd normally come home after work and eat something before bed, and by the time I left work I was actually over my daily caloric max. Kind of eye opening.
Yeah, this is why it's an excellent idea to track your caloric intake for a few weeks at least - it's very educational.
Really focused on eating the last three days, and tracking everything I eat. It's been going okay, and been getting better every day. The first day my breakdown was - 3034 kcal Fat: 112.44g | Prot: 155.40g | Carb: 357.71g. second day - 2565 kcal Fat: 97.46g | Prot: 228.81g | Carb: 183.83g. and then today(tonight) - 2783 kcal Fat(g)103.36 Carbs(g) 207.22 Prot(g) 254.04. Its not perfect but I'm trying. I don't feel like I'm losing weight but who knows.
Workout felt real heavy today. Two pr's which is nice, esp on squats cause this is where I stalled on 5x5.
The nice thing about setting a caloric deficit target is that you won't have to wonder if you're gonna lose weight, you will lose weight - it's a physiological necessity. There will be some variance involved obviously, but there isn't a question if it will happen or not. If it's not happening, your calorie count is off. Or you're one of the very few freaks who actually have issues with your metabolism or whatever, but that's the very last thing to consider.
Last edited by Soulman; 01-24-2012 at 06:51 AM.
Reason: had to fix grammar error...
If my calorie count is off it's that I'm recording too many calories rather than not enough. E.g. I think I ate about 7 oz of steak today but wrote down 9oz to be sure. we'll wait and see, I certainly do struggle to lose weight but I know I can do it.
I feel like such an idiot. I thought I was really gonna have a hard time losing weight. All i need to do is watch my calories. I feel so dumb for being down 2.2lbs in three days.
Also wife has shown interest in paleo and she wants to start the diet, (we eat pretty well to begin with). So that will be good motivation to eat healthier.
This is just a suggestion, but I think you should have at least a couple more weeks of counting cals under your belt before making major changes to your diet.
If you eat under deficit and get 1-1.5 grams of brotein per lb, then you'll continue to lose weight.
Obviously, keep up with the weight training as well. Your strength will continue to increase and your bf% will continue to decrease.
You have to keep it up and turn it into a routine that you don't enjoy disrupting.
Oh I totally plan on keeping it up. Its just embarrassing that it was this "easy". I am going to keep tracking for at least a month. In a sick way it's kinda fun.
It's pretty amazing that 90% of what you need to know to lose weight is:
1) Set and follow a reasonable caloric deficit, e.g. 25%
2) Eat a decent amount of protein, more if you lift weights
And yet there are an insane amount of articles printed on the subject every year. Partially that's explained by other things (need to sell, people want easy outs, etc) but still. I think Lyle McDonald's basic diet book starts with something like that as well.
I agree that's fun in a way. Always pleasing to succeed, especially if you've failed/haven't tried because you thought it was hard/etc previously.
You should be able to progress a bit more given your BW, at least on BP/P and squat. If you're not, well, what can you do besides make sure you eat enough protein, get enough sleep, fix your technique etc. Pretty big individual variance imo.
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